In the groundbreaking movie, “The Matrix” (too bad about those sorry sequels), Morpheus said, “Time is always against us”. In most aspects of our lives, that always seems to be the case.
Exercise always gets pushed to the back of the line when it comes to prioritizing things in our lives. Let me pose one question: Is there anything more important than your health? It is time that exercise, one of the two biggest components of your health along with nutrition, move up the list of daily priorities.
If you can find ten minutes, you can do a number of different workouts that will work you both aerobically (endurance) and anaerobically (muscular). The most important component of these types of workouts is intensity.
Intensity has a lot of fancy definitions. Mine is the furthest thing from fancy. Intensity is how hard or how little you bust your ass. Workouts can be low or high intensity. If you are going for a time limited workout as we are discussing here, you want to go high intensity.
That would be pushing a heart rate of 80-90% of your maximum heart rate (Quick formula: subtract your age from 220 and multiply that number by .8 and .9; that gives you the proper range of beats/minute you want to maintain).
Needless to say, these workouts are not for beginners or for anyone who has an existing injury or health condition that would preclude you from performing at this high degree of intensity. These workouts are for those who have little time, little equipment, but a better than average fitness level and a desire to hit higher fitness levels in short order.
I am going to give you three workouts to try. Perform them on a Monday, Wednesday, Friday schedule. Each are designed to last only 10 minutes, but with maximal effort, will make you feel like you’ve been walking through a desert all day long.
- 5 Burpees (For technique see: http://www.rosstraining.com/articles/burpeeclip.htm)
- 10 Floor Touch Squats
- 10 Plyometric Push Ups
- 25 Meter Sprint
- 30 Second Plank or Front Bridge (abdominal isometric)
- High Intensity Interval Training
- 10 Rotations of 30 seconds jog and 30 seconds sprint)
- 10 Minutes of 10 Burpees (100 Burpees)
Complete 10 Burpees and rest for the remainder of the minute only to start another set of 10 at the start of the new minute. The faster you do your burpees, the more rest you have. This will sneak up on you.
Give these a try. You will realize that time is not the enemy, but our friend when you train with ‘balls to the wall’ intensity.
Chief Martial Arts Industry Correspondent
Paul Zelinka, is the owner of Titan Fitness & Martial Arts, a MMA, boxing, and fitness business located in State College, PA. Paul has been involved in the martial arts business since 1993.