A 10 Minute Workout That Beats Jogging

photo-1428949230486-4f567a30819cThere’s nothing wrong with an occasional jog to release stress or enjoy the outdoors. After I kicked the bottle, I often went for a jog to keep my mind off of the constant alcohol cravings that seemed only to get worse for several months.

With that said, way too many people seem to think that low intensity cardio is going to magically transform their bodies. If your goal is to be lean and toned, you’re much better off combining strength training with several sessions per week of high intensity exercise. This is true regardless of age or gender.

“High intensity interval training” – or HIIT – simply means alternating short bursts of intense exercise with a period of rest. A great example of this is doing 10 sprints with a minute of rest between them. We don’t always have access to a field or a gym. But there’s a simple solution to this dilemma.

I call this workout my “Rainy Day HIIT” – I can do it in my living room, and it lasts 10 minutes max. I often do this first thing in the morning, and it’s incredible how much more prepared for the day I feel after only 10 minutes of exercise. Make sure you’re going all-out – at the very least, 90% effort – on the intense portion of this workout. And make sure to catch your breath during the rest interval.

  1. Push-ups – Do one quarter of the maximum number you can do
  2. Tuck Jumps – 10 of these in a row
  3. Rest for 1 minute (I use my iPhone to time this), then repeat these steps 3 more times

Check out this video if you’re unfamiliar with tuck jumps:


If you can’t do a full tuck jump, then don’t worry about tucking your knees – just squat and jump!

I showed my roommate this workout, and came home later in the day to find him sweating and sprawled out on the couch. I seriously thought he’d gotten beat up. He said “Nah man, I just did your HIIT.”

Enjoy this quick and invigorating workout.

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Chris Scott founded Fit Recovery in 2014 to help people from around the world dominate alcohol dependence and rebuild their lives from scratch. A former investment banker, he recovered from alcohol dependence using cutting-edge methods that integrate nutrition, physiology, and behavioral change. Today, Chris is an Alcohol Recovery Coach and the creator of an online course called Total Alcohol Recovery 2.0.


Dr. Rebeca Eriksen is the Nutritional Consultant for Fit Recovery. She has a PhD in Nutritional Genetics from Imperial College London, and over ten years of clinical experience designing custom nutritional repair regimens for patients recovering from alcohol addiction. In addition to her work at the exclusive Executive Health clinic in Marbella, Spain, she helps to keep Fit Recovery up to date with emerging research.


The information we provide while responding to comments is not intended to provide and does not constitute medical, legal, or other professional advice. The responses to comments on fitrecovery.com are designed to support, not replace, medical or psychiatric treatment. Please seek professional care if you believe you may have a condition.

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