Across the globe, mothers struggle with finding time . Working full time, caring for their families and caring for their homes leaves little time for moms to care for themselves. Yet, the importance of exercise – for many aspects of health, both physical and mental – remains. So how can moms squeeze workout time into their busy schedules? One solution is choose exercise that’s impactful, but doesn’t require blocking out an hour on the daily calendar. Here are a few ways to work in workouts that can be done in just 10 minutes.
10 Minute Workout Ideas for Moms
1. At-home walking
Leslie Sansone is a renowned workout instructor. Instead of intense exercises, she promotes low-impact workouts. Her Brisk Walk workout is excellent for both working and stay-at-home moms. Brisk walking is an excellent alternative to jogging, with some experts even recommending it over jogging for various benefits. And with this workout, you don’t even have to leave your home.
First, note that walking is great because you don’t need a gym, a track or any special equipment. Regular everyday sneakers and clothes are fine to wear, and there are no restrictions on time, age or location. You can do brisk walking at any time of the day, no matter where you are. Additionally, there are no restrictions for weight or health status. Even if you have a knee injury ot your healthcare provider has recommended avoiding intense workouts for other reasons, most people can briskly walk for exercise.
This at-home walking workout involves moving your legs as though you are walking while remaining in one position. You’ll pump your arms, perform sideways kicks and other motions that get your heart rate up and your body moving. It’s hassle free, easy and will help melt away stress and boost your energy level in just 10 minutes.
Tips: If you’re short on time, do this 10-minute walk workout while your baby is napping. Or try waking up just a little early to squeeze in exercise time. Remember to stay hydrated. Keep a reusable water bottle handy and drink up throughout the day!
Tabata is a type of high intensity internal training (also known as HIIT) that can be done easily at home. It requires only minutes of time, so it’s easy to fit into your schedule every day. The workout consists of doing intense exercise for 20 seconds, with 10 seconds of rest between rounds. You’ll complete eight rounds, for a total of 4 minutes of workout time.
One notable and well-known benefit of Tabata training is that it burns up to 18 calories a minute! That equals 180 calories burned with just 10 minutes of exercise. And like walking, you don’t need any special equipment. Tabata workouts can be done anywhere, at any time.
Here’s an example of one Tabata round to get started:
Ready, set, squat! Do a set of eight squats, then rest.
Do a set of eight mountain climbers. Not familiar with this exercise? Consider the floor as a mountain. In plank position, move one knee toward your chest and then back outward. Repeat, speeding up with each “climb.”
3. Aerobics and other exercises
Besides walking and Tabata, you can get moving throughout the day with a variety of at-home exercises. For example, you could do a short aerobics or yoga workouts (look for videos online). Jumping rope, pushups, lunges and kettle bell swings can also be done easily at any time.
All of these exercises can be customized for your weight, age and strength. And they can be done with just 10 minute of times. Pick one exercise for a week and practice it with full motivation. Rotating through different types of exercses will help keep you from getting bored!
The takeaway – 10-minute workouts are possible and effective
If you get into the habit of exercising for just 10 minutes every day, staying fit will become easy. Even with the busiest of schedules, it’s important to take time for yourself – and that includes exercising (as well as practicing good stress management, making sleep a priority and eating a healthy diet). After all, taking care of YOU means you’ll be better equipped to take care of your loved ones.