10 Minute Workout for a Healthy Body Healthy Mind!

Does it sound impossible?  A 10-minute workout to achieve a healthy body healthy mind?

I am fairly certain that most people will not be able to wrap their head around being able to get into phenomenal shape with 10 minutes a day.  

But, trust me.  YOU CAN.   

As a former Division I track & field and cross-country coach, I have a fairly good handle on what works and what does not work in the world of stick-to-it-ness.  The program I'm about to give you, will allow you to have stick-to-it-ness.  Would you like that?  

Would you like to have a sharper mind while we're at it?

I’m not aware of too many people that will say, “I could care less about having a sharp mind.”  Nope.  I’ve not heard that lately.  But don't be afraid to be the first, and just wrap this article up early.   No sense in wasting your time, if indeed a dull mind is what you are after.

There is no doubt that when your body is healthier, your mind works better. As long as we are on the same page, I think I can help you.

How can this be done in 10 minutes?

In this article I hope to empower you with 8 simple steps to the 10-minute workout for a healthy body healthy mind.

Step #1:  Walk out your door.

Whether you live in your car, in a condo in NYC, a barn, or farmhouse in Iowa, it is likely you have a door.  Not always will you have a door, but more often than not, you will have a door. 

Believe it or not, not walking out the door is where 99% of people fail in their workout programs. 

Needing to have a posh gym, a fancy stationary bike, or a treadmill with a television are the reasons most people don’t work out.   Because the inconvenience of these needs prevents many from leaving the house.

When we walk out the door, with fewer requirements for our sweating sensibilities, we might find that convenience reigns paramount.

Forego finding the perfect trail.  Skip looking for the ideal park.  Waive your right to waste 15 minutes in transit.  SIMPLY, WALK OUT YOUR DOOR.

Step #2:  Start the timer on your watch.

Healthy Body Healthy Mind.

Starting your watch is a VERY important step for your success. 

The tendency in starting a new workout program is to overwork the first few days, get sore muscles, take a few days off, overwork again upon return, then drop out all-together. 

We are SUMMONING LONGEVITY!!!

Longevity can be achieved by having a strict ‘no overworking’ policy.  So, set your timer, and avoid working out for 11 minutes.  Even if you feel good.

Step #3:  Jog for 2 Minutes

Depending on your level of fitness will determine the speed at which you will be traveling.   Your speed is not important.  What is important is that you keep moving.

If you are VERY out of shape, make this two minutes a fast walk if you need to. 

What is important is that you start to build confidence in your ability to stick with something.  No matter the speed, no matter the distance traveled, just stick with it.

Step #4:  Run for 1 Minute

The difference between a jog and a run is effort. 

You’ll learn to strategize your jog as the days go on, to make sure you have enough steam for the run.  Whatever you do, please try not to stop. 

If you misjudged the jog, and went too fast and barely have energy for strong pickup, then learn for next time.    You want to be able to pick up your pace, faster than the jog, and hold that pace for one solid minute.

If you happen to live near a staircase, and you want to make your one minute of harder effort a flight of stairs, feel free to do that. 

Step #5:  Jog for 2 Minutes

Most people want to stop at the first tick of minute 4. 

PLEASE, find it deep within to beat the odds.  You are blessed and fortunate to have found the inspiration to have taken this article and decided to make a change in your life.  You’ve found within yourself a willingness to right the wrongs of inactivity and give yourself a fighting chance for a healthy body healthy mind.

Just remember, even if you have to near a fast walk, just keep going!  You are almost done!

One more pickup!

Step #6:  Run for 1 Minute

Healthy Body Healthy Mind

I wish you had a pair of earphones on and my voice was plugged into this exciting minute with you, talking you through it.  I would remind you that you are on day one, and you have nothing but amazing moments to look forward to in your new body. 

Every single day, your body will be renewed.  Each day, your mind will be flooded with new ideas because your hormones will be changing and loving you for what you are doing for your body.

Stick with this last challenging minute before you get to the last 30 percent of your daily effort.

Step #7:  Jog for 2 Minutes

You have arrived!  It’s not over, but you’re on the down slope.

You’ve taken the monster task of beginning a new workout routine and chopped it into bite sized pieces that you can comfortably feast upon.  Pat me on the back in the comments {:::smile:::}

Drop into a comfortable rhythm for the last two minutes.  

Try for this short period of time to think of nothing.  Make it a meditation in motion.  Just glance at your watch every so often to make sure you don’t cut into your stretching time.

Step 8:  Stretch for 2 Minutes

Healthy Body Healthy Mind

Explore your body.  Move your body around without an instructor’s urging.  When you feel part of your body is getting a nice stretch, stay there and pulse the muscles for a few seconds. 

When you are watching television tonight, take a foam roller and roll out your leg and gluteus muscles with the roller.  This will really help your muscles to recover faster, so that tomorrow you don’t have deep regrets for your efforts.   

Here’s a 10 minute video on how to do that.

If you don’t have a foam roller, please consider this a workout essential and grab one at your nearest sporting goods store.  Most injuries come because of shortened muscles that tug at the attachment points, which are very often the joints.  

Foam rolling your muscles will help you to stay injury free, and keep you in your workout program without having to take long breaks because of sore muscles.

Conclusion

I hope this 10 minute workout takes your spirit to new heights when you experience the joys of living in the reality of your new healthy body and healthy mind. 

Happy running friends.