{"id":9072,"date":"2025-07-14T12:37:02","date_gmt":"2025-07-14T12:37:02","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/9072\/"},"modified":"2025-07-14T12:37:02","modified_gmt":"2025-07-14T12:37:02","slug":"yes-you-can-work-the-whole-body-and-get-strong-with-just-10-minutes-of-exercise-a-day","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/9072\/","title":{"rendered":"Yes, you can work the whole body and get strong with just 10 minutes of exercise a day"},"content":{"rendered":"

It\u2019s easy to assume you need to spend hours in the gym to get fit but according to ACE-certified health coach and personal trainer Araceli De Leon<\/a> just 10 minutes a day is all you need to get fitter and stronger.<\/p>\n

This bite-sized approach is known as exercise snacking<\/a>\u2014short bursts of focused physical activity performed at maximum effort. This can be just as effective as longer training sessions and can be done at home. The secret to seeing results is building a habit.<\/p>\n

\u201cDon\u2019t underestimate the power of consistency,\u201d says De Leon. \u201cA few 10-minute sessions per week can really add up. And if you work from home, use mini workouts as breaks to boost energy and focus.\u201d<\/p>\n

You may like<\/p>\n

Here she shares how to create your mini workouts, including the best way to warm up and cool down, and progress over time.<\/p>\n

How to make your own mini-workout<\/p>\n

De Leon says you don\u2019t need a ton of fitness equipment to get started with short bursts of exercise. If you\u2019re a beginner, she recommends picking three to four bodyweight exercises and doing them as a circuit.<\/p>\n

\u201cIf you are a real beginner, start with bodyweight exercises to build a safe and strong foundation. My favorites are exercises like squats, lunges, planks and push-ups (from knees if needed).<\/p>\n

\u201cAs you get stronger, equipment like resistance bands, mini loops, dumbbells or at-home suspension trainers are great, too.<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

\u201cWhen you are choosing a weight, 5\u201310lb dumbbells are a safe range for most beginners. The ACE Exercise Library<\/a> is a great place for creating workouts or getting ideas, and this can be filtered by muscle group, equipment and goal to build your mini workouts.\u201d<\/p>\n

How to warm up and cool down <\/p>\n

\"Woman<\/p>\n

(Image credit: Getty Images \/ urbazon)<\/p>\n

If you\u2019re doing a five to 10-minute workout, De Leon says to incorporate a warm-up and cool-down into your session, rather than adding extra time.<\/p>\n

\u201cIf it\u2019s an upper-body workout, focus on two minutes of arm movements like arm circles and other light, dynamic moves like marching in place and gentle squats, to get blood flowing and prep your joints.<\/p>\n

\u201cYour mini two-minute cool down could involve focused breathing and gentle stretches like forward fold, chest opener or seated twist to bring your heart rate back down.\u201d<\/p>\n

How to progress<\/p>\n

Once you\u2019ve got the hang of your mini workouts, there are various ways you can level up, says De Leon.<\/p>\n

\u201cOther than adding equipment, progression and variety can happen by increasing the sets (the number of groups of repetitions for a specific exercise), repetitions (the number of times you perform an exercise in a row), intensity and adding intervals.<\/p>\n

\u201cAlternating between cardio, strength and mobility-focused mini workouts is another approach,\u201d she says.<\/p>\n","protected":false},"excerpt":{"rendered":"It\u2019s easy to assume you need to spend hours in the gym to get fit but according to…\n","protected":false},"author":2,"featured_media":9073,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[337,97],"class_list":["post-9072","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/9072","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=9072"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/9072\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/9073"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=9072"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=9072"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=9072"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}