Having once held the title of ‘Best-Built Man,’ it’s safe to say Arnold Schwarzenegger has some fitness tips that can help the masses. In his recent Arnold’s Pump Club newsletter, ‘The Austrian Oak’ laid out cardio-based and strength-based workout routines that can be completed in 10 minutes (or 15 minutes if you include the warm-up and cool down).
As a seven-time Mr. Olympia-winning kingpin, Schwarzenegger’s tried-and-true fitness strategies have been tested at the highest level. In addition to his deep understanding of nutrition, he continues to give back to the community with proven workout routines. At 76 years old, lasting health and longevity drive Schwarzenegger to come up with new innovative ways to get in a solid pump.
From busting myths about supplements to offering guidance on the best protein practices, Schwarzenegger hasn’t missed a beat in retirement. His ability to relay scientific information has only popularized his famous newsletter, setting the table for anyone seeking gains to take full advantage of his extensive knowledge and background in bodybuilding.
Arnold Schwarzenegger Shares 10-Minute Cardio/Strength Workouts for Improving Insulin Sensitivity While Offering ‘a Great Pump’
According to Schwarzenegger, just 10 minutes of training can do the body wonders.
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“Workout of the Week
How much can a 10-minute workout improve your health? Much more than you think.”
He adds that 10-minute workouts with ‘bursts of intensity’ can aid insulin sensitivity and help boost cardiometabolic health.
“Research suggests that a 10-minute workout consisting of bursts of intensity can improve insulin sensitivity and cardiometabolic health as much as a 50-minute workout. And, if you’re doing the right exercises, it can give a great pump, too.”
Using high intensity and less time, Schwarzenegger’s workouts will only take 15 minutes if you include the warm-up and cool-down periods.
“This workout is high in intensity and low in time. And — even include warmup and cooldown — you’ll be done in less than 15 minutes. We’ll give you two options: a cardio version and a weight version. You can select either or mix and match but try to include an off day between workouts.”
Cardio Workout
Below, Schwarzenegger outlines the steps for an effective cardio workout, which can be accomplished by walking, jogging, biking, or on a treadmill.
- Step 1: Walk, jog, or bike at a steady pace for 5 minutes. (On a bike, treadmill, or outside running)
- Step 2: After the warmup, sprint for 20 seconds as fast as possible, then rest for 2 minutes. Repeat this twice more for a total of three sets.
- Step 3: Cool down for 3 minutes by moving at a steady pace, similar to your warmup.
Strength Workout
Next, Schwarzenegger dives into the strength-based 10-minute workout, utilizing inchworms, step-ups, and the world’s greatest stretch during the warm-up.
- Step 1: Warmup
- Inchworm: 10 reps
Step ups: 10 reps
World’s greatest stretch: 5 reps
Step 2: The workout
Perform the following workout with bodyweight, wearing a rucksack, weighted vest, or weighted backpack, or use dumbbells, kettlebells, or barbells.
After the warm-up, he advocates for lunges, pushups, squats, and bodyweight rows or pull-ups.
- Lunges: 20 seconds (40 seconds rest)
- Pushups: 20 seconds (40 seconds rest)
- Squats: 20 seconds (40 seconds rest)
- Bodyweight rows or pullups: 20 seconds (40 seconds rest)
For the best results, Schwarzenegger said to repeat this circuit two or three times.
“That’s one round. Repeat for a total of 2 to 3 rounds.
Give it a try, and let us know what you think. Here’s wishing all of you a fantastic week!”
This hasn’t been Arnie’s only eye-opening workout of the week. The credentialed bodybuilding Pro takes pride in offering effective routines for individuals regardless of experience levels. If time efficiency is a priority, Schwarzenegger’s got you covered with his five-minute four-exercise training routine, which he says is sure to get the blood flowing.
As one of the best ever to don a pair of posing trunks, Schwarzenegger remains committed to offering top-tier workout advice. Whether your goal is cardiovascular training or strength, he believes these workouts can help you reach your goals!
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