Module Training - A New Way to Think in 10-Minute Blocks

Photo: andy in nyc, Flickr

Numerous recent studies have found that 10-minute bursts of exercise are an effective way to stay in shape, and the fitness industry has capitalized on this by producing DVDs featuring 10-minute solutions for everything from your abs to your arms to your bum. How can you incorporate a 10-minute training regimen into your daily routine?

Here are some ways to sneak exercise into your day and relieve the squeeze on your waistline without putting a squeeze on your schedule:

You already have many periods during the day where you could devote 10 minutes to being active:

• First thing in the morning, before you hit the shower.
• Mid-morning break, as you transition from one project to another.
• At lunch.
• In the afternoon, when you need a brain break from your to-do list.
• In the evening, after dinner and before you transition to channel or Web surfing.
  
• Whenever you're feeling stressed or frustrated and need to release some energy.

If you implemented all of the above, you'd complete a full hour of exercise and would barely notice a decrease in the time you devote to other parts of your schedule. In fact, a quick block of fitness allows you to return to tasks stress-free and focused and allows you to accomplish more than you would have otherwise.

How to think about your blocks:

Over the course of the week, you want to mix in both cardio and resistance training time blocks. For resistance training, break it into three parts: An ab block, a lower-body block and an upper-body block. Try to do two 10-minute blocks per week focusing on each body area, with at least one day of rest in between.

For cardio, try to fit in 15 blocks during the week. These-10 minute bursts can include walking at a fast pace, a quick Wii Fit program like Step or Run, a short jog, even dancing to high-energy music.

These blocks together total 210 minutes per week or 30 minutes per day. And if your schedule allows, feel free to string blocks back-to-back on the weekend or a free evening.

For some quick ideas for tummy toners, check out this DVD review.