There are days and maybe even seasons in our lives where we might not have time to do 20 minutes of strength training or 30 minutes of cardio let alone a full 45–60-minute fitness class. And you know what, that's okay! Studies have shown that adding just minutes of moderate to intense exercise can reduce heart disease, cancer risk and improve body composition (think more muscle, less fat).
So, what do you do in those few minutes a day? (And for our purposes, let's call it 10-minutes.) If you have just 10 minutes to work out, make it count with metabolic training. Metabolic training is just a fancy way to say "burn as many calories as possible during and after your workout."
My favorite way to train this way is the EMOM (Every Minute On the Minute) workout. The EMOM is a metabolic training technique in which a person does a set list of exercises at the beginning of every minute. The faster you do them (with good form, of course), the more rest you get before the next set starts (which is at the beginning of the next minute).
Here are 2 EMOM workouts to get you started. Simply look at a clock with a second hand, when that hand hits 12, start your set. When 10 minutes is up, which should be 10 sets, you're finished!
EMOM #1:
8 Pushups
8 Mountain Climbers
8 Bicycle Crunches
3 Burpees
EMOM #2
8 Deadlifts
8 Back Lunges
8 Jumping Jacks
8 Jump Squats
Enjoy!
