Conditioning is integral to any training program. But if you’re short on time, it could be tempting to give this one a miss now and then. Don’t make that mistake. While you may not realize it, there’s a load of ultra-quick conditioning workouts that take no longer than 10 minutes to complete — many of which you can tackle even outside your home box. Here are just five to try out when you need to get your sweat sesh in fast.
1. 10-Minute Tone-Up
Variety is the spice of life. Here’s a varied 10-minute workout that conditions and tones up your body fast. The key here is to engage in three intense activities on rotation for the duration of the time, as a circuit. It’s simple and quick.
How to do it: The workout consists of three movements:
- Jumping squats
- Lunges
- Push-ups
Set a 30-second timer when you begin and repeat each activity for a period of 30 seconds at a time. To perfect your jump squat game, get down into the squat position, press through your feet hard and power-jump upward. (Note: to take this toning workout to the next level, try placing your hands wider or narrower for the push-ups.)
2. The Sled Challenge
For a full body workout that packs a heavy punch, the sled is always a winner. If you’ve only got 10 minutes to spare, we suggest you give this ultimate challenge a go. This mini workout is as intense as it is vigorous. Be sure to warm up first.
How to do it: load the sled with something heavy. Get into position, arms strong and core engaged. Push the sled forward for 40 yards, spin it around and drag it back again. The goal is to do as many rounds as possible, aiming to reach the epic eight-trip mark.
3. The Treadmill Sprint
Short but not sweet, HIIT training helps to increase your lung capacity, condition your heart, and improve your stamina. An entry level workout that will take you no time at all is the treadmill sprint. It couldn’t be more straightforward. While this might not be doable at your box (unless it has a treadmill), you can do it in any standard gym and even hotel gyms.
How to do it: Set the treadmill to the highest possible incline before you begin. Run at a speed between five and 10 MPH for 30 seconds at a time, resting for 30 seconds in between. This HIIT training exercise is easy to understand in theory, but much harder in practice. If you’re new to high-intensity workouts, extend your rest period to one minute to help combat fatigue. Alternate between resting and sprinting for the whole 10 minutes.
No treadmill? Try hill sprints instead! If sprinting on an incline isn’t an option, doing it on flat terrain is still a killer workout.
4. The Jump Circuit
Combining power, strength, and endurance in one workout, this jump circuit is a challenging feat, not for the faint of heart. It’s a quick, strong burst of energy that should get you pumped up.
How to do it: much like the tone-up workout, this one consists of three activities which you alternate between. The standard circuit goes like this:
- Double-unders (or singles, if you’d like to scale)
- Push-ups
- Air squats
- Double-unders
- Rest
Repeat each activity for a period of 30 seconds (with 30 seconds of rest). Complete four rounds of this circuit in the space of 10 minutes for killer results. Simple and effective.
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5. Power Sculpting Workout
Ready to sculpt your entire body? The power sculpting workout targets three different areas while giving you a seriously intense workout. This one is broken up into three different sections, each taking up two and a half minutes, with resting periods between. Remember, the key word here is… power!
How to do it: The first section is jumping jacks and tire runs. Alternate between these two activities for 30 seconds at a time to complete. Next, move onto backward lunges. Stand with feet hip-width apart, holding a dumbbell in each hand. Lunge backward with one leg and bend your other knee at a 90-degree angle. Repeat by alternating legs until the end of the time period. Finally, for the last section, get into a front plank for 20 seconds, followed by a 10-second rest period.
Squeezing a short, intense blast into your busy lifestyle couldn’t be easier. Now that you’re well-versed in some of the simplest conditioning workouts, why wait? Try some of these out for yourself and reap the rewards! Happy training.
