Short On Time? Three Moves to Get Your Heart Rate Up Fast

If you only had 15 minutes and you needed to get in a workout, what would you do? Run? Push-ups? Or maybe skip your workout and wait until you have time for a decent 45-minute session?

A 10-minute workout is better than a zero-minute workout. You can make those 10 minutes count with exercises that use a lot of muscle groups at once. That is the key to getting your heart rate up quickly: incorporate as many muscle groups as possible.

Here are three moves that will get your heart pumping in no time. At the end of the article, I outline some quick and efficient 10-minute routines that incorporate these exercises.

Burpees

Oh yes, we can’t talk about effective heart rate-elevating exercises without mentioning the burpee. This full-body exercise requires you to get down to the floor and back up again as fast as possible.

To perform a burpee: Start in a standing position. From a standing position, bring your hands to the ground and get into a push-up position with your chest touching the floor. Get up as quickly as you can, give a light jump, and clap your hands above your heard while you are in the air. Voilà, the burpee.

Thruster

The thruster is also known as a squat-to-press, and it is exactly that: a squat and a press. It is another full-body exercise that works both your legs and upper body.
To perform a thruster: Grab some dumbbells and hold them up near your shoulders, like you are going to do a shoulder press. Perform a squat, and on your way up press the dumbbells overhead. Make sure you can perform a squat correctly before you try it with weights.

Overhead Lunge

The overhead lunge is similar to the thruster, but requires a static hold of the weight overhead, and a lunge instead of a squat.

To perform an overhead lunge: Get your dumbbells, and hold them over your head. Then perform a lunge, all the while holding those dumbbells high. Alternate legs with each repetition. The first few reps should be pretty easy, but as your shoulders get tired, your heart rate will jump up and you will have to focus to keep up your effort. Make sure you can perform a lunge correctly before you try it with weights.

Bonus: Sumo Dead Lift to High Pull

We are on a roll with exercises that work both the legs and the upper body, so let’s add a bonus to the mix. If you are familiar with how to use a barbell, try the sumo deadlift to high pull. It is a combination of a deadlift with a wide stance and an upright row.

How to perform a sumo dead lift to high pull: Start with the bar on the ground and with a wide stance. Your shins should be just a couple inches away from the bar. Reach down and pick up the bar, using your legs to generate most of the force. Then pull the bar up towards your collar bone before setting it back down for another rep.

10-minute Routines That Incorporate These Moves

If you are short on workout time, you want to work a lot of major muscle groups that will get your heart rate up fast. Try one of the routines I’ve outlined, or design one yourself that follows a simple template like this:

• Exercise 1 Strength exercise from the above list 60 seconds
• Exercise 2 Abdominal exercise of choice 60 seconds
• Repeat this series 5 times

Burpees and flutter kicks

For the flutter kick, lay on your back and hover your feet above the ground, fluttering them in the air.

• Burpees 60 seconds
• Flutter kicks 60 seconds
• Repeat this series 5 times

Thrusters and V-ups

For the V-ups, lay down on your back with your legs straight and your arms overhead. Do a sit-up, then kick your legs in the air and touch your toes, so your body is in a V position.

• Thrusters 60 seconds
• V-ups 60 seconds
• Repeat this series 5 times

Overhead lunges and sit-ups

• Overhead lunges 60 seconds
• V-ups 60 seconds
• Repeat this series 5 times

Sumo deadlift to high pull and planks

• Sumo deadlift to high pull 60 seconds
• Plank 60 seconds
• Repeat this series 5 times

Enjoy!

---

This post is brought to you by Clark Masterson and the Microsoft Band team.

 

Clark Masterson, MS, CSCS, ACSM-HFS
Sports Physiology Researcher
Microsoft Health and Personal Devices

 

Clark has been in the health and fitness industry for the past 10 years, coaching people through weight loss, strength gains, athletic events, and an assortment of life changes. He holds a Master’s degree in exercises science as well as advanced certifications in strength and conditioning and health and fitness. When not spending time with his family, Clark enjoys reading, writing, and working on his own fitness.

Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare provider. If you experience any pain or difficulty with these exercises, stop immediately and consult your healthcare provider.