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  • Adriano dos Santos

How to stay in shape when you're busy?

10 minutes a day.

That’s all it takes for you to stay in shape.

Planning, planning, planning.

That’s the key. However, there are moments when you have more important things on your mind than a workout.

We all have days when we’re overloaded with the amount of work we have to finish. Sometimes, we are on a work trip or we’re simply spending some wonderful time with our family during the weekend.

Don’t blame yourself. Take a deep breath and read the rest of my caption, from which you will learn what to do when you don’t have a lot of time for a workout.

Here is the Simple, do-anywhere workout

- Bear Crawl

- Push-up

- Single-Arm Dumbbell Row

- Reverse Lunge

- Squat

- Banded Hip Extension


  1. Move through each exercise in sequence.

  2. Do 5 reps of each exercise

  3. Don’t rest between exercises

  4. Rest 1-2 minutes at the end of the circuit

  5. Repeat for a total of 2-4 circuits

That’s it.

Literally 10 minutes.

This will not help you that much in improving your physical appearance, in terms of gaining muscle or losing weight, but it is crucial to do it just so you don’t break the circle.

Once you have enough time and energy again, return to your usual workout plan.

Be focused and the results will surely come.

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