A 10 minute anytime, anywhere workout for busy parents

We find ourselves in a strange time at the moment, with many of us spending the majority of our time at home and yet feeling busier than ever. 

The truth for many parents is that free time is a luxury you simply don’t have, especially when juggling work, home schooling and the many other tasks that seem to take up the entirety of the day. Fitting in exercise on top of everything else can seem like an impossible feat.

While it might feel like it’s much easier said than done, it’s important to give yourself the time to prioritise your health, both physically and mentally. Effective exercise doesn’t have to include lengthy workout videos or hours spent running outside, instead finding 10 minutes in your day to put aside for exercise can work wonders.

The team at Rescue have pulled together a 10 minute workout for all you busy parents out there, with simple but effective exercises you can do anytime, anywhere. It doesn’t require any equipment or a lot of space, just some determination and willpower. Going as fast or slow as feels comfortable, repeat these sets twice for a workout which will be sure to raise your heart rate and get your blood pumping.

Squats (30 seconds)

Top tip: stand with your feet shoulder width apart and sit back on your heels, engaging your core. Lower until your thighs are parallel to the ground, drive through the heels and squeeze your glutes to return to a standing position. 

30 second rest

Jumping jacks (30 seconds)

30 second rest

Mountain climbers (30 seconds)
Top tip: start in a plank position, keeping your core engaged and your shoulders, hips and feet in a straight line. Drive your knee towards your chest, one at a time, as quickly as you can, while staying strong in your plank.

30 second rest

Tricep dips (30 seconds)

Top tip: find a sturdy chair, bench or step and sit on it with your feet flat on the floor, hip distance apart. Position your hands so that your palms are down beside your hips with your fingers gripping the front of the chair seat, then slide forward just far enough that your bottom clears the edge of the chair. Lower yourself until your elbows are bent between 45 and 90 degrees and then slowly push yourself back up to the start position and repeat.

30 second rest

Plank (30 seconds)

Top tip: plant your forearms flat on the floor directly underneath your shoulders with your feet hip-width apart. When you lift your body off the floor, make sure you are squeezing your abdominals, glutes and quads and try not to let your hips rise or drop.

(30 second rest) 

REPEAT

If you can find an extra minute somewhere else throughout your day, perhaps when supervising the kids or waiting for dinner to be ready, why not try a wall sit. Aim for between 30 and 60 seconds and make sure there is a 90 degree bend at both your hips and knees. You’ll feel the burn but it’s a simple, yet effective way to work your entire lower body.
 

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