Got 10 Minutes? Get Moving!
The shopping, the gift-wrapping, the all-you-can-eat parties: If you're wondering how you'll maintain your fitness program -- and your physique -- this upcoming holiday season, we have a speedy solution. Our quick-fix cardio-and-strength workouts, created exclusively for SHAPE by Cheré Schoffstall, education content manager for the National Academy of Sports Medicine in Calabasas, Calif., are designed to blitz calories and work multiple muscles at once, so you can get in and out of the gym in a flash.
These three 10-minute aerobic interval workouts boost your cardiovascular system, endurance and lower-body strength -- and burn off the extra calories you're likely to consume this time of year -- while the four strength moves pack a powerful, body-sculpting punch. Use our five-day "Week-at-a-Glance" schedule for simple tips on how to combine it all and we guarantee you'll be lean, strong and energized, no matter how hectic life gets.
The Speed Workout Plan
Do 1-3 of these 10-minute cardio programs at least 5 days a week and the 4 strength moves at least 2-3 times a week, following the "Workout Week at-a-Glance" for more specific guidelines. We've made suggestions involving machine use, but if you don't have access to machines, you can substitute any aerobic activity of your choice. Use the Rate of Perceived Exertion (RPE)chart (right) to gauge your exertion level.
Warm-up Begin each workout with a 5-minute warm-up on any piece of cardio equipment, programmed at a lower intensity (RPE of 3).
Cool-down End each workout with 5 minutes of walking on or off a treadmill, then stretch all your major muscle groups, holding each stretch for 30 seconds without bouncing.
Beginner program If you're new to exercise, start by doing days 1, 2 and 3 each week for the first 2 weeks. Then, gradually add days 4 and 5.
Advanced program If you've been exercising for at least 6 months and want a challenge, pick 1 of the 5 days listed in the schedule and do it a second time during the same week for a total of 6 days.