Ten Minute Workout to Boost Metabolism

I have a very busy schedule with little to no time to head over to the gym and get in a full workout on most days. On those days, I don't like skipping a workout so I came up with the ten minute workout. This workout is going to help boost your metabolism for the next 24-48 hours. The best thing about this workout, other than the amount of time, is that it can also be done at home or out side if you wish. No gym membership required.

First things first, deciding how you're going to work out. You can run on a tredmill or outside, cycle in the gym or an actual bicycle, swim, use an elliptical or do other aerobic exercises. By other exercises I mean things like push ups, burpees, jumping jacks, running in place, high knees, jump rope or whatever else comes to mind. Doing the exercise this way allows you to do it at home.

You don't want to pull anything in the short time it takes to do this and be out of commission, so be sure to stretch properly. Once you know what you're doing and have stretched it's time to begin.

For my example I will use running on the treadmill.

Start by warming up with a light jog for one full minute. Get mentally prepared because after that minute is up you're going to increase your speed to your absolute limit. I suggest the first time you do this you find out what this limit is before you begin. You can do this by slowly increasing the speed on the treadmill until you find your max speed, make sure to feel comfortable but not too much to make sure you're doing it right. So back to the exercise, once the minute is up you will run for 20 seconds at your limit. After the 20 seconds is up, stop running for 10 seconds. Then another 20 seconds of running and another 10 seconds of rest. Do this eight times total to equal 4 minutes of running intervals, 5 minutes total with the warm up. Then all you have left is 5 minutes of cooling down. You may adjust the cooling down time accordingly, just make sure your heart rate has reduced enough by the time you get off the treadmill. If you need more time, take it. If you need less, that's fine too.

Here's a break down:

Pre-workout - Know how you will be exercising and stretch accordingly.

Warm-up - 1 minute

Run - 20 seconds
Rest - 10 Seconds

Run - 20 seconds
Rest - 10 Seconds

Run - 20 seconds
Rest - 10 Seconds

Run - 20 seconds
Rest - 10 Seconds

Run - 20 seconds
Rest - 10 Seconds

Run - 20 seconds
Rest - 10 Seconds

Run - 20 seconds
Rest - 10 Seconds

Run - 20 seconds
Rest - 10 Seconds

Cool down - 5 Minutes

This is a simple fast exercise that will help with your keto diet by boosting your metabolism for a day or so. It is also versatile enough to be done in various ways. You can switch it up every time you do it so the routine doesn't become stale. If you have more time then check out the half hour version of this workout.