Dr. Eileen Callahan, Ph.D.: 10 Minute Workouts

No Gym Required 10 Minute Workout

To raise endorphins and help you move through stress, it's a proven fact that a simple 10 minute exercise everyday can help you in numerous ways. Cardio-vascular work (raising your heart rate to a point where talking out loud is strained) will keep you fit, help you sleep at night, and gives your brain a break from stress. Take a brisk walk, take a class, or do the below routine and slowly you will feel a difference in your energy level.

10 Minutes Aerobic Circuit

Warm Up

  • Step touch with arms 10 times
  • Jumping jacks: 10
  • Ski and reach: 10
  • Squat with knee: 10
  • Genie hands and knee roation: 10

Routine

Minute Activity
0:00- 1:30 Warm up (above)
1:30-2:00 3-step squat-touch knee, calf, then ankle
2:00-2:30 Fast jabs
2:30-3:00 3-step side lunge
3:00-3:30 Speed bag punches
4:30-5:00 Lunge swing
5:00-5:30 Hop or step side to side
5:30-6:00 Hop or step front to back
6:00-7:00 High knees or run in place
7:00-7:30 Squat pulse or jump
7:30-8:00 Front kicks
8:00-8:30 March in place to cool down
8:30-10:00 Stretch (see below)

Stretch: Hold all stretches 15-30 seconds

  • Hamstring and Deltoid
  • Quad
  • Hip
  • Triceps
  • Inhale and reach up

Calories burned in 10 minutes: 100! (Based on a 175 pound person.)


10 Minutes Abs Routine

Warm Up

  • Step touch with arms: 10 times
  • Jumping Jacks: 10
  • Ski and reach: 10
  • Squat with knee: 10
  • Genie hands and knee rotation: 10 times

Routine

Minute Activity
0:0:00- 1:30 Warm up (above)
1:30-2:00 Standing crunch
2:00-2:30 Standing crunch with twist
2:30-3:00 Jump rope
3:00-3:30 Standing torso twist with knee
3:30-4:00 Oblique elbow crunch
4:00-5:00 Side bends with weight
5:00-6:00 Standing sumo crunch
6:00-7:00 Rotating side punches
7:00-7:30 High kness/run in place
7:30-8:00 March in place to cool down
8:00-10:00 Stretch (see below)

Stretch: Hold all stretches 15-30 seconds

  • Side stretch
  • Slight back bend
  • Inhale and reach up

Calories burned in 10 minutes: 70 (Based on a 175 pound person.)

This site cannot be used to initiate emergency contact. We cannot respond on-line to crisis situations. If you are in crisis, please call the National Suicide Prevention Lifeline 1-800-273-8255 (TALK)

Latest News

Blog Categories

Business Hours

DayOpenClose
Mon 9:00 am 7:00pm
Tues 9:00 am 7:00pm
Wed 9:00 am 7:00pm
Thurs 9:00 am 7:00pm
Fri 9:00 am 7:00pm
Sat Closed
Sun Closed

Suicide Prevention Lifeline: 1-800-273-8255