Last Updated on October 11, 2021
I’m excited about this quick 10 minute Ab Workout for a Tight, Toned Tummy. So many people complain that they don’t have enough time to exercise. The truth is you don’t need to spend a ton of time to get a great workout. But this usually leads into questions like “Is a short 10 minute workout beneficial or pointless?”
Enter my new 10-minute workout series.
The 10-minute workouts I’ll be sharing in this series are short, sweet, but very effective… I’ll be sharing the science that proves it in a second – along with a killer core workout that’ll make you a believer. 😉
My 10-minute workouts are designed to be done on their own or tagged onto a cardio session or any of the workouts in my programs. A lot of people have been requesting short, targeted workouts they can add on to boost their results in trouble zones, like the abs… so this is for you.
10 minute workouts are awesome for a lot of reasons:
- They’re super quick
- They can be done at home or the gym
- They have tons of benefits – especially if you haven’t been exercising consistently
- They boost mood, metabolism, and health
- They make it easy to get motivated & boost confidence
Quick workouts improve focus and mood
One study found participants who completed 10-minutes of moderate to vigorous exercise showed immediate improvements to their concentration compared to a group that sat and read instead.
Short workouts help regulate blood sugar levels
One study found that quick workouts with short bursts of intensity completed 30 minutes before meals controlled blood sugar levels in insulin-resistant people better than one daily 30-minute workout. Another study found that older adults had better blood sugar control when they had a short walk after meals than if they went for one 45-minute walk a day.
QUICK 10 minute workouts boost health benefits
Researchers at Pennington Biomedical Research Center in Baton Rouge, Louisiana, conducted a study with 464 women who weren’t actively exercising.
After six months, a group who walked 10 minutes a day – for an average of 72 minutes a week at 2 – 3 mph—had significantly improved heart strength and general fitness. In fact, their results matched the benefits of women who were exercising almost twice as long.
The findings concluded that the body responds very positively, very quickly to even small amounts of exercise according to the lead study author Tim Church, MD, PhD. “If you’re sedentary, you’ll see a lot of your greatest gains going from zero to 10 minutes a day.”
Brief weight training workouts can boost metabolism
Although short, my 10 minute weight training workouts do build muscle. Muscle is calorically expensive, meaning your body will burn calories to preserve muscle. This is how muscle boosts metabolism. And since this workout helps build muscle, it also helps boost metabolism, too. You’ll burn calories during this workout and will continue to burn calories after you’re done, too.
How’s that for results?
Bottom line longer, 30-60 minute workout sessions are definitely better in terms of calorie burn, but quick, 10-minute sessions also improve health, mood, and metabolism and can make it easier to get motivated. Plus, it’s better to do something short versus nothing at all.
If you’re still questioning if a 10 minute workout can be effective I challenge you do this ab workout that’s kicking off this series of workouts…
You’ll be a believer.
10-minute workout instructions
- This ab workout has 5 exercises.
- Set a timer (on your phone) and do each exercise for 30 seconds to complete one set.
- If you see an exercise being done on one side, do both sides for 15 seconds each to total 30 seconds.
- Do 4 sets of each exercise to complete the workout. Since you’re doing each exercise 4 times for 30 seconds, each exercise should be done in 2 minutes.
- Try to do as many reps as possible during the 30 second set. But remember, to move in a controlled, fluid motion with proper form. Follow the pace I use in the workout grid above.
- When you do all 5 exercises this workout will take approximately 10 minutes.
- I recommend doing this workout a maximum of 2 times a week.
Pin this workout to Pinterest so you’ll have it forever & to help others
Ab Exercises in this Workout
Start in a plank position. Slowly walk your hands back towards your toes as far as you can until you’re in a forward fold. Quickly walk your hands back to a plank to complete one rep. Do as many reps as you can until you feel the burn. Once you feel the burn do 5 more to complete your workout.
Start in a modified plank position on your elbows and forearms. Keep your core tight rotate your hips as you dip down to one side. Immediately reverse the movement dipping your other hip down to the opposite side, to complete one rep. Tip: Only use your core muscles to lower your hips down. Keep your spine neutral, don’t pitch your booty up.
Stand with your feet slightly wider than shoulder-width apart, with a dumbbell in both of your hands. Lift one arm straight up overhead and keep the opposite arm down by your side. This is your start position. Lower your bottom hand down towards your foot, far as you can, keeping your other arm extended overhead. Reverse the movement and return to the start position to complete one rep. Repeat the same number of reps on the other side to complete your set.
Lay on the floor. Point your toes and lift your feet about 6 inches off the floor. This is your start position. Alternate lifting and lowering your legs in little pulses without letting your feet touch the floor. Continue flutter kicking without letting your feet touch the floor until you complete your set. Place your hands under your lower back for more support.
Lie on the floor with both of your legs straight up with toes pointed. Put your arms out to the side for support. This is your start position. Breathe and begin rotating your toes tracing circles in the air. Repeat until you feel the burn, once you feel the burn do 5 more to complete one set.
NOTES ABOUT THIS QUICK WORKOUT
- Try to take little to no rest between the exercises moving quickly from one to the other. This helps keep the heart rate up.
- For exercises that use dumbbells use a maximum of 5 pounds.
- This workout was designed to be done on its own.
- I also made this as an add-on to my workout programs. You can add this on to any of the weight training or cardio workouts in my programs to rev up your results.
Are you going to rock this 10 minute ab workout routine? Let me know in the comments.
Remember it only works, if you do.
Your Coach and Biggest Cheerleader,
P.S. Abs are made in the kitchen. If you’re serious about getting noticeable results proper nutrition is mandatory. Luckily, when you eat for your unique metabolic type you can get results quickly. Take my free metabolic Quiz & training to learn how.
Christina is a certified Holistic Nutritionist, Personal Trainer, & Holistic Fitness & Health Coach. After healing multiple personal health issues, getting off 7 meds, & losing 40 pounds, Christina teaches others how to get Happy, Healthy, & Fit quickly with the most delicious food and least intense workouts.