Discover 10 minute Quick Strength Routines for Time-Crunched Adults
As a parent, finding time for yourself amidst the chaos of kids, work, and life can seem impossible. But by regularly carving out even 10 minutes for strength training you will discover the invaluable health and wellness benefits as a time-strapped parent.
Quick strength workouts combat stress, increase energy levels, and improve focus so you can be your best for you and your family. As founder of the resistance band brand RARP-ID Fitness and a dad myself, I’m sharing my 10-minute strength routines busy parents can complete anytime, anywhere.
Benefits of Strength Training for Parents
From school drop-offs to doctor appointments and everything in between, parents are constantly on the move. But taking a brief 10-minute timeout to strength train, even when you’re crunched for time, is hugely beneficial.
Here are just a few of the perks you’ll gain from quick strength sessions as a busy parent:
- Increased energy to power through the day
- Alleviated stress and uplifted mood
- Strengthened muscles to lift, carry, and play with kids
- Improved focus and concentration
- Prevention of back, neck, and joint pain
- Setting a healthy example and lifestyle for your children
Research also shows just 10 minutes of strength training helps parents feel less stressed and more patient with their kids. You don’t need hours to reap the gains!
10-Minute Strength Workouts for Parents
The key to making strength training work amidst hectic schedules is picking exercises that efficiently target multiple muscle groups at once. I recommend two fantastic options:
1. Full Body Strength Circuits
2. Compound Strength Exercises
Let’s look at 10-minute routines combining both for time-effective training:
Full Body Circuit #1
- Bodyweight Squats x15
- Pressups / Pushups x10
- Walking Lunges x10 each leg
- Plank x30 seconds
Repeat circuit 2-3 times
Full Body Circuit #2
- Curtsy Lunges x10 each leg
- Tricep Dips x15
- Plank Jacks x15
- Sit-ups x20
Repeat circuit 2-3 times
Compound Strength Exercise Routine
- Goblet Squats x12
- Bent Over Rows x10
- Shoulder Presses x12
- Split Squats x10 each leg
Perform 2-3 rounds
The beauty of these routines is they can be done anywhere with zero equipment! You can knock them out first thing in the morning, during nap time, or between dinner and bedtime baths.
Stay Strong Anywhere with Resistance Bands
As founder of RARP-ID Fitness, I’m thrilled to share how resistance bands allow you to take these 10-minute workouts up a notch! Our portable resistance bands and patented accessories transform bodyweight moves into an efficient, effective strength session.
Some compound exercises that activate multiple muscles with band resistance include:
- Banded squats
- Banded rows
- Banded shoulder presses
- Banded bicep curls
Bands conveniently pack into our RARP-ID Aerobic Step bag making strength routines possible anywhere, anytime!
Being a parent with endless obligations is no small feat. But regularly carving out just 10 minutes for yourself to get strong, even amidst the daily hustle, provides incredible benefits for both you and your family.
Try out these quick strength routines and let me know which you plan to incorporate into your busy parenting schedule! Wishing you the energy, strength, and patience to cherish each day.