If you don’t have the time during your busy day to take an hour or so off to exercise, you can still benefit from short, 10-minute bursts of exercises that get your heart pumping, burn fat and tone your body. You can do these exercises once or several times a day to lose weight, tone flabby areas or increase your stamina.
Perform a quick 10-minute routine combining aerobic and strengthening callisthenic moves. Start with 30 seconds of jumping jacks, followed by a minute of step-ups. Do these on your stairs or steps at home, in the gym, on a curb, or you may use an aerobic step. Lead with your right foot for 30 seconds and then switch and lead with your left foot for another 30 seconds. Drop to the floor and perform a 30-second burst of mountain climbers, then alternate sprinting and jogging around the park or your street for four minutes. After that, perform 30 seconds of incline pushups either on a bench or against a wall, followed by 30 intense seconds of burpees. Drop down to the floor again and assume a plank position on your elbows, holding it for one minute with your stomach pulled in and back straight. Lean your weight into your right arm and hold for 30 seconds and then place the weight on your left forearm to complete the last 30 seconds.
Osteoporosis Exercises Increase Bone Density Levels With These 3 Simple Exercises.
Burn calories fast with a boxing workout. Start in a traditional boxing stance, with your hands up and weight balanced on the balls of your feet, knees slightly bent. Step forward with your right foot and jab with your right hand, then switch, stepping forward with the left foot and jabbing with the left hand. Alternate your jabs for 30 seconds and then do squats for one minute. Repeat the alternating jabs for another 30 seconds, and then perform slow right and left forward lunges. Hold each lunge for 30 seconds to feel the burn in your thighs. Return to your boxing stance and perform alternating uppercuts for 30 seconds, then perform your slow lunges for another two minutes. Jog in place for one minute, performing alternating jabs and uppercuts. Then squat, holding your squat for 30 seconds while engaging alternating jabs. Finish your 10-minute workout with two minutes of alternating uppercuts and jabs.
Perform only a few moves, repeating each exercise 10 times during this intense, fat-burning workout. You can use hand weights if you wish. Start with combined squats and overhead presses. Follow with burpees and pushups. What is a BURPEE??? “To do a burpee, begin by squatting with hands on the floor in front of you. Kick out your feet, so your body is in a push-up position. Return to squatting position. Using your arms to push up, leap into the air, then return to a squatting position and prepare to repeat the exercise.”
Now perform a burpee down to the floor with your hands in a pushup position. With legs extended, perform a pushup, and then pull your legs forward, stand and jump. Follow this exercise with a reverse lunge. In that position, perform a biceps curl and then a lateral raise. Stand, then lower and repeat. Then perform dead lifts with straight legs and bent-over rows. Finish the workout in a pushup position. Lift your bent left leg to the side and try to touch your left elbow with your left knee. Then repeat the exercise on the right side.
Strengthen and tone your abs and get rid of flab around your middle by performing an intense, 10-minute ab workout. Start by performing slow ab crunches with your legs extended and weight placed on your heels. After 10 to 15 reps, increase the workout by lifting your left knee toward your chest while you sit up. Lower and then perform the crunch again, this time lifting the right knee toward the chest. Perform 10 reps of this, and then rest for a moment. Engage in basic crunches with heels close to buttocks for 20 to 25 reps, keeping your lower back pressed to floor. Rest and stretch. Repeat another 25 crunches. Rest and then extend the legs upward to work the lower abs. Lift your hips off the floor for 25 reps. Pull your knees in toward your chest. Then place your hands down by your hips and tuck your knees toward your chest, performing 25 reverse crunches. Finish the workout by lying flat on your back with your knees bent. Reach your right hand toward your left knee five times, and then switch sides. Repeat this exercise five to six times to work the oblique muscles. Add to the challenge by lifting the opposite knee to the opposite elbow, repeating each sequence five to 10 times.
- The 8 Minute, Fat-Blasting CrossFit Workout (self.com)
- The 100 Burpee Challenge (maspahtens.wordpress.com)
- Exercises for the Terminally Busy (zenhabits.net)