Are you too busy these days? Why not try a 10-minute full-body workout?
It can be a real lifesaver, mind you. You may think sparing time for exercise will only be a waste of time, but you’d be thankful later that you did it.
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Replace The Gym With This Home Workout (No Weights Needed!)
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? Timestamps:
Intro – 0:00
1. Jumping jacks – 1:04
2. Push ups – 1:20
3. Hip up – 1:45
4. Flutter kick – 2:18
5. Single leg glute bridge – 2:38
6. Wall sit – 3:11
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In a nutshell:
1. Jumping jack (1 minute)
Stand with your feet together and your arms at your sides.
In a single motion, jump your feet out to each side and raise your arms above your head.
Then, immediately reverse the motion to go back to the initial position.
2. Push-up (30 seconds)
To start, step your legs out straight behind you with your feet together and toes curled under.
Next, tense every muscle to create a straight line from your head through to your heels.
Then, lower your chest to the ground while keeping your elbows tight to your body.
From there, extend your arms to push your body away from the floor and back to the starting position.
3. Hip-up (30 seconds on each side left and right)
Lie on your side on the floor or a mat, supporting your upper body on your elbow and forearm.
Make sure your forearm is positioned perpendicular to your body, your elbow directly underneath your shoulder, and your feet stacked on top of one another.
Put your hand on your hip.
Exhale as you raise your hip off the floor as high as you can by laterally flexing your spine and pushing down with your feet.
Lastly, inhale as you lower it.
4. Flutter kick (30 seconds)
Begin by lying on your back with your hands under your hips.
Your lower back should be pressed to the floor and your legs raised several inches off the ground.
With your legs straight throughout, move one leg up then one leg down.
Reverse the movement of your legs to create a light flutter.
5. Single leg glute bridge (30 seconds on each side left and right)
Lie on your back with your knees bent and your feet flat on the floor.
Second, lift one leg straight to form a 45-degree angle to the floor.
Then, drive your weight into the heel of the foot on the floor and raise your hips to create a straight line from shoulders through to your knees and toes.
When you’re on top of the movement, pause, engage your core and contract your glutes.
Finally, lower your hips back down to the starting position.
6. Wall sit (1 minute)
Stand with your whole back and heels touching the wall.
Step both feet one and a half feet forward while keeping your back pressed into the wall.
Then, with your back against the wall, slowly lower yourself until your legs are bent at a 90-degree angle as if you’re lowering down to sit.
Hold this position for a certain time.
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