Take 10 and Do It Again
Fun ways to get moving in 10 minutes
Enjoying your fitness program will help you stick with it long-term. And, you don’t have to put in long, grueling workout sessions at a gym to get fit. Research suggests that any activity that helps get you moving — whether it’s for three minutes or 30 minutes — can improve your health.
These fun, 10-minute programs offer a variety of activities that you can do throughout your day. You can do one or string them all together. You create your own program. Just remember to keep it fun.
Program 1: Dancing
Put on your favorite music and dance. Dance with your kids, your spouse, your friends or alone. Dancing is a fun way to burn extra calories.
Program 2: Power walking
Start with three minutes of light walking with your arms swinging naturally. For the next six minutes, alternate two-minute intervals of fast walking and one-minute intervals of easy walking. Finish by stretching your legs, especially your calves and hamstrings.
Program 3: Yard work and house work
Get out in your yard for 10 minutes and clean it up vigorously. Rake leaves, clean out gutters, move plants or sweep the porch or driveway. If you don’t have a yard, wash windows in your condo or apartment.
Program 4: Play like a kid
Remember all the energy you had when you were a kid? Ride a bike, shoot baskets, jump rope, get on a pogo stick, play tag with your kids or your dog.
Program 5: Step up
If you have access to stairs, use them as part of your workout. Hike up a flight of stairs, then walk for two minutes. Continue for 10 minutes.
Program 6: Anything aerobic
Do something aerobic for 10 minutes. Walk, bike, jog, swim, jump rope or climb stairs — do anything that uses the large muscles in a repetitive, rhythmic way.