When it comes to losing weight we seem to have this common perception that our workout programs are going to require too much effort, and take way too long. So we find excuses to avoid fitting it into our routine. Despite commonly held assumptions you don’t have to work out several hours a day (7 days a week) in order to get results. In fact, you can do as little as 10 minutes a day. That’s often all I take for my daily home workout program. Workouts that are fast and efficient can be just as effective! Surprised?
Well now you shouldn’t have any excuses because it’s only 10 minutes, right? And everyone has 10 minutes in every day they can spare. Get up 10 minutes earlier, do your workout and you’re done. But I won’t leave you hanging on a string I’ll give you some ideas on exactly what you can do. Below are 10 ideas for 10 minute a day workout
Do 10 minutes of run and walk. Get out in your back yard and run down one or two lengths of it, then walk one or two lengths of it. Do this for 10 minutes and you’re done.
2. The 10-minute squat routine
Squats work the biggest muscle groups in your body, your quadriceps, hamstrings, and butt muscles. They tone all those flabby areas and get the heart beat pumping because you’re using multiple muscles at once. This is called a compound exercise. Do 1 minute of squats, and then take a 30 second rest, then do one minute of squats again. Do this until your 10 minutes is up and your heart will be pumping, your legs and butt burning! This is an excellent home workout program that should fit even the busiest schedules.
3. Star jumps/walk
Good old star jumps are a great exercise. All you need is a small space to do this one. Jump for one minute, and walk on the spot lifting your knees as high as you can for one minute. Do it for 10 minutes and your done.
4. Stationary bike
If you’ve got a stationary bike at home use this to do 10 minutes each day. Challenge yourself by acting like you’re riding up a hill and stand up occasionally with the pressure on more.
5. Pushups and triceps
If you want to avoid those bat wings, then definitely include pushups and triceps dips in your list of 10 quick workouts. Do the pushups on your knees or at whatever levels you can? And all you need to do the triceps exercise is a chair. Put your hands behind you on the chair, your feet in front of you, and simply dip down. Tone your arms and get your workout in.
6. Ab Crunching
Don’t forget to include your abs! Try doing a combo of 2 or 3 exercises mixed together. For example a normal ab crunch, a bicycle, and a 30 second plank exercise. Keep repeating the exercise until you get through the 10 minutes and your abs will be very tired.
7. Squats and Lunge
These exercises make a great combo for toning the butt and thighs. Include a combo of squats and lunges, one minute each for 10 minutes.
8. Floor Routine
Feeling a bit lazy, no worries! You can do a floor routine instead. Do a bridge, a donkey kick and an ab crunch. For the bridge lay on your back with your knees bent, feet on the floor. Lift up your pelvis toward the ceiling, squeeze your butt muscles together, then lower again, do this for 20 repetitions. For the donkey kick, get on all fours, put one leg out straight behind you, and then lift that leg up toward the ceiling behind you for 20 repetitions. Lastly include your ab crunches for 20 and repeat the process for 10 minutes.
Can you see how easy it is to get the most out of 10 minutes a day? Trust me, if you do this for a month you are going to see that fat start burning off and your body shape start to change.
About the Author: Jedha D is a weight loss and wellness coach who is passionate about helping people get off the merry go round and change their life from the inside out. If you need help with achieving better weight loss results and a lifestyle you love, please visit Jedha’s website.