One of the biggest hurdles many people have trouble clearing in beginning to live a fit lifestyle is actually developing a workout plan that fits into their schedules. What most people do not realize is that it actually is possible to perform a comprehensive 10 minute workout at home, one that jump-starts the metabolism and primes your body to burn calories.
If you are a beginner who is looking to begin implementing exercise into your daily routine, or even a regular exerciser who simply wants an example of an easy 10 minute workout at home, read on and try this simple sequence of exercises:
All of these exercises should be performed at a nice steady pace, one after another for the number of repetitions listed. To start, repeat the entire sequence three times.
Squats are one of the most primary exercises performed by athletes of all levels. Building strength in the legs and requiring full-body participation, squats are an excellent base for any routine.
Stand with legs shoulder-width apart, a firm base from the hips down with knees slightly bent and your chest out. Keep your back straight and head forward, with your butt and lower back arching out. Place your hands behind your head and squat down until your knees are 90 degrees, keeping your head forward, spine straight and hips/butt back.
A staple in any easy 10 minute workout at home, pushups build upper body strength and require core conditioning, as well. Transitioning to pushups from squats calls a whole new muscle system into play in the routine and will begin to increase your heart rate and get your blood flowing.
Lie down and position your hands on the floor, even with the middle of your chest, fingers pointed forward. Your feet should be shoulder-width apart. Raise up on your palms, keeping your entire body flat like a board (if you can’t do this yet, that’s OK – raise up but keep your knees on the floor). Keep your spine straight and look forward, lower yourself down until your chest hits the ground, and repeat.
Repeat as many times as you can, up to 15.
These sit-ups will build further on the attention given to your core during the pushups. Your core is perhaps the most important area to work on, in terms of overall conditioning, as most exercises will involve using it. Also, having a defined set of abs is a welcome addition for most people in and of itself.
Lie on your back and bend your knees. Place your hands behind your head and simply hold them back there without pulling your head/neck up when you perform the exercise. Bend upward and touch your right elbow to your left knee, extending the knee forward slightly at the end of the movement. Alternate left to right.
Repeat 12-15x, an even number per side.
4. Superman Pose
Continuing the core strength emphasis, Superman poses target your lower and middle back. These often-avoided areas can lead to major injuries if ignored and allowed to weaken, so your best 10 minute workout at home should pay them some attention.
Lie on your stomach, with your toes and chin to the ground, arms pointed out in front of you like a flying image of Superman. All at once, lift your arms and toes off the ground and stretch them away from your body. Clench your middle back and glutes to perform and hold the motion.
Hold for as long as possible
Back to the largest muscle group in the body, lunges are a great way to complete your workout.
Stand with feet shoulder-width apart and your hands on your hips. Take a broad step forward with your right leg and while keeping your spine as close as 90 degrees to the ground as possible, continue stepping forward until your left knee has almost touched the floor. Your right knee should bend at 90 degrees and feel comfortable, alternate legs in place, or step across the room if you have the space.
12-15 lunges per leg, or as many as you can.
If you want, add weights to these movements once you build strength, and of course be sure to test and tailor the reps to your skill level, if necessary. This workout is designed to hit most of the major areas in the body and get your heart rate up. The quicker you perform the motions and the more reps you do in the same period of time, the more effective the routine will be.
For a great 10 minute cardio workout at home, consider including jumping jacks, jump rope or running on a treadmill, if you have one. The addition of cardio will increase your heart rate keeping you in a fat burning mode throughout your workout. Now there are two ways you can incorporate a 10 minute cardio workout at home, either a stand alone cardio routine or a circuit training routine.
The 10 minute standalone cardio routine is where you choose 5 cardio moves, jumping jacks, jumping rope, running in place, high knees and spend 1 minute on each rotating through each exercise twice. This is an easy way to give you some diversity, keep things fresh and still get a nice workout in. The circuit routine is where you would rotate 5 cardio moves into 5 resistance moves and rotate through each move just 1 time. So you could do push-ups for 1 minute and then jumping jacks for 1 minute, then run in place for a 1 minutes and do some curls with 5lbs weights etc.
A 10 minute workout isn’t going to revolutionize your life, if you weigh 200+ pounds at most you’ll be burning 50 to 100 calories per workout. Now if you cut out 300 calories from your diet and do a 10 minute home workout first thing in the morning and last thing at night you’ll be giving yourself a 500 calorie deficit which if done 6 days a week will help you burn 1 pound per week. Can you eat 1 less desert and workout for 20 minutes per day? What are the long term benefits to you for doing something like that? Are you committed to make several small lifestyle changes that will eventually save your life? Its up to you.