When you’re working out, efficiency is key.
No one wants to spend hours in the gym when you could get the same results in a much shorter amount of time.
But how short is too short?
We all know by now that sharp bursts of high-intensity fitness – intervals – can be hugely effective for building endurance, losing weight and strengthening. But can you really make much of a difference if your entire workout is just ten minutes, start to finish?
These micro ‘snackable’ workouts are becoming more popular, and it’s not hard to figure out why.
Fit one in before work, or in your lunchbreak – these uber short bodyweight fitness sessions are perfect for busy, irregular and flexible schedules, and they can be done in your living room or in the gym. But do they work?
‘Our “snackable” workouts are short (8-15) minute bodyweight workouts that anyone can do anywhere, at any time,’ explains personal trainer Andy Cannon.
Andy recently launched his own ‘Rogue’ workout programme on fitness app TRUCONNECT by TV.FIT, featuring these ‘snackable’ 10-minute workouts.
‘We all struggle to find the time to train don’t we,’ says Andy, ‘and so these snackable workouts are short bursts of exercise, yet very effective.’
What are the benefits of snackable workouts?
‘The biggest benefit is that you only have to take a short break away from your day to complete a snack workout and you can still burn up to 150 calories,’ says Andy.
‘It’s perfect to boost your productivity levels and of course gives you a real “feel good” hit of endorphins.’
He adds that training is just as important for your mind as it is for your body.
‘Although 10 minutes doesn’t seem like a lot, just changing your breathing pattern, elevating your heart rate and giving you a different focus for 10 minutes will give you that little reset and little boost to go and smash the rest of your day.’
10-minute abs/core snack workout to try at home
The workout: 4 movements, completed back-to-back at 60 seconds per exercise.
After completing, rest for 30 seconds and then repeat at 45 seconds per movement.
Rest again for 30 and hit each move for the final time at 30 seconds each. Done.
Muscle groups you will hit: Upper and lower abs, obliques, shoulders, quads, glutes.
Slow bicycle crunches
Start the movement lying down on your back and make sure you lower back is pressing into the floor.
Leaving your right leg straight out in front of you, draw your left knee in towards your chest as you crunch your right elbow to meet it.
Repeat on the second side making the transition as slow and controlled as you can.
- Take it slowly. The more control and time under tension the better.
- Exhale as your elbow and knee meet to focus the contraction and inhale as you switch to the other side.
Start by lying on the ground with your feet together and knees out to the side (think of the diamond shape).
Using your arms for momentum, reach forward to tap the ground in front of your toes and then lower back and tap the ground behind your head.
- Aim to touch the ground at either end of the movement for full range of motion and the best burn.
- Use your arms more as you start to tire.
Side plank hip taps
From the floor, shift your weight onto one elbow, stack your feet on top of each other and push your hips up as high as you can. This is your side plank.
Hold this position for 2-4 seconds before slowly lower your bottom hip to the floor.
Repeat 2-3 times on this side then switch to the other elbow.
- Exhale on the concentric part of the movement inhale as you lower.
- You want your hips to be the highest point, really lift to target those obliques.
- If you need a regression or you find it difficult to balance, place one of your feet in front of the other to provide a more stable base!
Spider-Man press up/plank
Start in a plank position with your feet hip width apart and your core and glutes engaged.
With control, draw your right knee forward to meet your right elbow as you slowly lower into a press-up position.
Reset back in your plank position and repeat on the left side.
If you need a regression, just hold the plank for the knee drive and don’t add the press-up.
- Hands directly underneath the shoulders and engage your glutes for a strong starting position.
- Aim for the knee to contact your elbow/arm as you draw it forward for that full range of motion (and full ab engagement).
- Exhale as your knee comes forward, inhale as you come back to the plank.
Try Andy Cannon’s ‘Rogue’ workout programme available exclusively on community and wellness fitness app TRUCONNECT by TV.FIT.
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