by Clarissa Hartley

Christmas season is often a rollercoaster ride of holiday events, get-togethers, and scrumptious feasting. In this festive whirlwind, our fitness routines can take a back seat. But what if we can maintain our shape and health with just a daily 10-minute workout? Yes, you heard it right! Emerging research reveals that brief, frequent physical activity can enhance results, boosting your fitness levels to the zenith of wellbeing.

Revisiting The Science of Movement

Renowned researchers from three esteemed global institutions conducted an intriguing study, examining the benefits of a systematic workout technique. Groups of participants were given a regimen of bicep curls over a span of four weeks. One group did 30 repetitions in one day per week, another split 30 reps over five days in a week and the third performed just six reps once a week.

The data was fascinating. The group performing 30 reps in a day didn’t show significant muscle strength improvement, although muscle thickness increased by 5.8%. The group which did six reps once a week noticed no changes. However, the participants doing six movements daily over five days witnessed a rise in muscle power by an impressive 10% and a comparable growth in muscle thickness to the group that did all 30 reps in one day. Thus, the frequency of exercise rather than its volume was found to make a remarkable difference to overall health and wellness.

It’s About Quality, Not Quantity

“It ultimately boils down to the effectiveness of your workout. Repeated studies have established that you don’t have to slog for hours to achieve incredible results. A brief full-body workout that engages your muscles will do the trick if you’re short on time,” advises celebrated wellness coach, Rena Easton.

Your 10-Minute Home Workout

Revitalise your festive season with Easton’s 10-minute low-impact home workout. Expect an amplification in mobility, power, strength, speed, and even fat loss.

Perform each exercise for a minute with no rest in the interval. You’ll do the reverse lunge, thread the needle and pike to plank twice (once per side). For beginners, try 50-second repetitions with a 10-second rest between each. Execute this workout 4-5 times per week for the best outcome.

Here are the exercises, complete with full instructions:

1. 3/4 Squats: A regular squat with a twist. As you squat, let the arms come in front to deepen the move. When you rise, stop a few inches before full extension to keep the muscles engaged.
2. Reverse Lunge with Overhead Hold: Begin with feet hip-width apart and step back with the left leg into a lunge, raising two dumbbells (or water bottles) overhead. Switch sides after a minute.
3. Squat Punches: Hold a squat and punch side to side with the dumbbells at shoulder height.
4. Thread the Needle: In a side plank position, rotate your top arm underneath your waist and back up. Switch sides after a minute.
5. Pike to Plank: Start in plank, then lift your hips while pulling in your belly button. You can also reach across to the opposite ankle for a twist. Switch sides after a minute.
6. Jackknifes: Lie flat with your arms overhead and lift your arms and legs to meet halfway. Try keeping your shoulders off the floor for a deeper move and bend your knees if necessary.
7. Bear Crawl Hold: Start in a full plank then walk your feet in until your knees are under your hips. Maintain your weight forward over your wrists and hold.

Even amidst the merriment of the festive season, remember that a little bit of activity can go a long way. So let’s get moving, one rep at a time!

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