Got a spare 10 minutes to kill while your dinner cooks?<\/p>\n
Swap out scrolling for a moreish exercise snack with this three-move full-body strength and stability workout.<\/p>\n
<\/p>\n \u201cThis workout combines two multi-joint exercises that target a variety of different muscle groups all at once,\u201d says trainer Eryn Barber<\/a>, who designed the workout for Fit&Well. \u201cPlus, there\u2019s a calf raise to strengthen a muscle group integral to everyday movements like walking.\u201d<\/p>\n You may like<\/p>\n Barber, who is a trainer for The Fitness Group<\/a>\u2014a provider of personal training courses\u2014says this workout will not only strengthen major muscle groups of the lower and upper body, \u201cit will also improve your balance\u201d.<\/p>\n \u201cIt\u2019s such an underrated skill, especially as you get older. Split stance movements and single-leg calf raises will improve your balance and stability for everyday activities.\u201d<\/p>\n And at just 10 minutes long, this kitchen workout will deliver a sizable return for a small investment in time.<\/p>\n Barber\u2019s quickfire workout also taps into a concept called exercise snacking\u2014grazing on several bite-sized workouts across a day or week rather than indulging in one extra-long exercise feast.<\/p>\n The theory goes that moving little and often helps burn a few more calories, while regularly mobilizing your joints and muscles so you don’t seize up.<\/p>\n Give it a try tonight or next time you have a few minutes spare.<\/p>\n How to do the three-move workout <\/p>\n Perform two sets of each exercise, resting for 30-60 seconds between sets.<\/p>\n Barber says you can opt for a two-leg or single-leg calf raise, noting the latter will further benefit your balance long term.<\/p>\n However, if you\u2019re new to this exercise, start by performing it with both legs before progressing.<\/p>\n 1. Calf raise<\/p>\n Sets: 2 Reps: 15-20 (both legs) or 10-12 each side Rest: 30-60sec<\/p>\n Barber says: \u201cWhen performing a calf raise, shift your weight to the balls of your feet and try to lift your heels as high as possible. If you\u2019re performing single-leg calf raises, shift your weight to one leg but try to maintain neutral hips without shifting all your weight to the side.\u201d<\/p>\n How to do it:<\/p>\n Stand with your feet together, lightly holding a wall or countertop for support.Push through the balls of your feet to lift your heels and rise onto your toes.Pause, then lower your heels to the floor slowly with control.<\/p>\n Once two-footed calf raises become easy, progress to single-leg raises.<\/p>\n 2. Split squat<\/p>\n Sets: 2 Reps: 8-10 each side Rest: 30-60sec<\/p>\n Barber says: \u201cPosition your feet in a wider stance than with the calf raises. Think train tracks, not a tightrope, to make sure you\u2019re stable. Split stances train the hamstrings, glutes and quads simultaneously, which can help to build muscle and improve bone strength.\u201d<\/p>\n How to do it:<\/p>\n Stand with your feet hip-width apart and take a step back with your left foot, keeping your left foot in line with your left hip.Bend both knees to lower until your left knee is just above the floor.Extend your legs to rise to the start.Do all your reps on one side, then switch side.3. Wall push-up<\/p>\n Sets: 2 Reps: 10-12 each side Rest: 30-60sec<\/p>\n Barber says: \u201cA great move to improve overall upper-body pushing strength, helping with daily movements, lifting items and even simply pushing yourself off the floor or out of a chair. Begin with your feet close to the wall. The further from the wall, the more challenging.\u201d<\/p>\n How to do it:<\/p>\n Place your hands on a wall at shoulder height and step your feet back\u2014the further away they are from the wall, the harder the exercise will be.Engage your core, and keeping your body straight from head to heels, bend your elbows to move your head to the wall.Push away from the wall powerfully, extending your arms, to return to the start.<\/p>\n As you get stronger, progress to incline push-ups by placing your hands on a counter-top.<\/p>\n