Ten-minute arm, shoulder, and back strengthening workout for optimal toning.
Looking for a quick workout when you're low on energy? Give an exercise snack a try! These short sessions, also known as micro-workouts, are great for fitting in some movement during the day. If you're feeling unmotivated, remember once you get started, you'll likely find your energy levels soaring and end up working out longer than planned.
Emma Goodman-Horne, certified personal trainer and founder of Emergy, offers a 10-minute upper-body band workout that doesn't require heavy weights. Using mini loop resistance bands, this workout targets the whole body, focusing on the upper body and core. It's perfect for days when you don't have much time but still want to reap the benefits of exercise.
"Mini loop resistance bands make a huge difference to how you're working the whole of your body," Goodman-Horne explains. "This workout is all about the upper body and core, and if you do it on the floor, you are definitely attacking everything because you have to stabilize your whole body throughout each movement."
Want to give it a go? Follow the three moves below, aiming for 10 reps of each, and complete three rounds:
- Bear crawl arm tap: This move targets the back, core, and triceps. Keep your fingertips facing forward to work through your whole arm.
- Lat pull-down: This exercise targets the back, chest, and arms. Now on your knees, pull the resistance bands behind while pushing out with your forearms to get a deep pull at the back.
- Dip triceps pull: This move targets the core, triceps, and back. Tilt forward into the triceps and pull the arms straight so you're working through your core at the same time. Keep your core engaged throughout the whole session and try to align your body as much as possible.
Short workouts like these have numerous benefits. Researchers at McMaster University in Canada found that a 10-minute workout three times a week increased endurance by nearly 20%, and it also lowered insulin resistance in participants[1]. So, give your body a quick boost with an exercise snack!
[1]: The study mentioned in the enrichment data is not directly cited in the input, but it highlights the positive effects of short, frequent workouts on endurance, muscle strength, and insulin resistance.
Participating in Emma Goodman-Horne's 10-minute upper-body band workout, which utilizes mini loop resistance bands, not only targets the upper body and core but also engages the whole body due to the need for stabilization. Evidence from a study at McMaster University in Canada indicates that short, frequent workouts, such as the exercise snack suggested, can significantly improve endurance by almost 20% and lower insulin resistance, providing a quick boost to overall health and wellness.
