Hi there! It has been a little while since I shared a workout routine, and with the busy and indulgent holiday season upon us, I figured that we might be due for another quick one!
I'm still loving my early morning exercise, but I never have the time or energy for more than about 10-20 minutes of formal activity...there are just too many other to-do's that I also want to accomplish in the wee hours of the morning before the little guys wake up. In fact, if you'd like a little peek at A Day In My Life, you can check out this previous post. A lot goes on around here...all before 9 a.m.! Fortunately, it only takes a few minutes to make me feel calm, focused, and ready to tackle my day!
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I often pop in a 10-Minute Trainer DVD or one of my other Top 10 Favorite Exercise Videos -- especially at this time of year when the weather is getting cold and it's not very inviting to head outdoors. But if I'm not in the mood for a DVD, I also like to come up with my own routines. This 10 Minute Total Body Workout for Busy Moms is the perfect way to get my heart rate up and challenge my muscles as efficiently and effectively as possible. And if you have more time and you'd like a longer session, just do two or three rounds to make it a 20- or 30-minute circuit routine instead.
Please note! I am NOT a fitness or health professional. I'm just a busy mom who enjoys squeezing in a bit of exercise when I have a few spare moments. As always, you should consult your physician before beginning any workout routine.
Shall we get started? FOR A PRINTABLE PDF COPY OF THE WORKOUT, CLICK HERE!
Here are your 10 moves for 10 powerful minutes:
And by the way, Keith (my hubby) was my photographer for this shoot. Bless him! I'm sure it's just how he wanted to spend his Saturday afternoon. At least he had me laughing the entire time with his constant commentary!
Start with a few minutes of light cardio to warm-up (such as marching in place).
- Side Leg Lift with Shoulder Raise: Stand with feet hip-width apart, a dumbbell in each hand at your sides. Lift one leg up and out to side as high as you comfortably can. At the same time, keep arms straight and lift them out to your side to shoulder height. Return to start to complete one rep. Continue alternating legs and raising arms for 1 minute.
- Step-Ups: Hold a dumbbell in each hand. Step up and down onto a stair or chair, alternating lead leg each time. Continue for 1 minute.
- Knee Repeater: Stand in a lunge position, with one leg in front of the other. Bring your back leg forward and raise your knee. Return to start. Do as many as you can on the same side in 30 seconds, repeating as quickly as possible to get your heart rate up. Switch sides and repeat for an additional 30 seconds.
- Cyclone: Raise arms straight up and rotate torso in a circular motion for 30 seconds. Switch directions and continue rotating in opposite direction for an additional 30 seconds.
- Dumbbell Lunge and Bicep Curl: Holding dumbbells at your sides, step your left foot forward and bend your knees until your left thigh is nearly parallel to the floor. As you lunge, curl the weights in front of your chest, palms up. Reverse to return to start, then repeat with the right leg. That's one rep. Continue alternating sides for 1 minute.
- Plank Knee Twist: Get into the push-up position with your hands and feet shoulder-width apart. Your body should form a straight line from your shoulders to your ankles. Brace your core and bend one knee to 90 degrees, and bring it towards your opposite elbow. Return to the starting position. That's one rep. Continue with reps on one side for 30 seconds. Then switch sides and repeat on opposite side for an additional 30 seconds.
- Donkey Kicks: Start on all fours, with your hands directly under your shoulders and your knees directly under your hips. Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum. Return to start position to complete one rep. Repeat reps for 30 seconds on each side.
- Tricep Dips on a Chair: Rest hands on the edge of a chair. Slide your butt off the front of the chair with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the chair. Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position. This completes one rep. Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise. Continue for 1 minute.
- One-Legged Bridge: Lie on the floor on your back, knees bent. Raise butt off of ground and rest ankle on opposite knee. Lower to ground and then press up again. That’s one rep. Continue up and down for 30 seconds. Switch sides for an additional 30 seconds.
- Jumping Jacks: no explanation necessary! Perform for 1 minute.
Finish with some stretching to cool down.
Looking for some other effective, fast workouts? Try these: