The 10 Minute Workout

By Alejandro Valdes

28 Jan, 12:00pm

I rather regret the things I've done than regret the things I haven't done.

Published by YA


No time for a workout?

Not everyone has the enough time to workout or go to the the gym 3to 5 times a week. Don't worry we understand how it is and wanting to be more active and not being able to is worse.

We have creates and tried this 10 minute full-body workout for your busy life-style.

Now you can enjoy the health benefits without sacrificing your time.

Jumping Jacks

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
Time:
60 Seconds
 
 
  1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
  2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
  3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
  4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
  5. Continue without pause for the desired amount of time or repetitions.
*This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Wall Sit

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves,
Hamstrings
Time:
60 Seconds
 
 
  1. Stand tall against a wall with your head and back touching the wall.
  2. Position your feet so that they are shoulder-width apart and a few inches away from the wall.
  3. Rest your arms at your sides.
  4. Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position
  5. Return to starting position by straightening your knees and standing tall again.

Push-ups

Primary muscle group(s):

Chest
Secondary:
Abs, Shoulders,
Triceps
Time:
60 Seconds
 
  1. Get into position by placing your hands flat on the floor, directly below your shoulders.
  2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  3. Hold your body up and keep your back straight by tightening your abdominal muscles.
  4. Your neck and head should be bent slightly back.
  5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  7. Repeat.

Abdominal crunch

Primary muscle group(s):
Abs
Secondary:
None
Time:
60 Seconds
 
  1. Lie with knees bent and feet flat on the floor. You can have someone hold your feet or place them under something to keep them steady.
  2. Place your hands behind your head, elbows pointing out.
  3. Engage your abs and lift your head, neck and shoulders up. Pretend you are holding a small ball under your chin.
  4. Hold and then return to starting position.

Step-up on a chair

Primary muscle group(s): Hamstrings,
Quadriceps
Secondary:
Abs, Calves

Time:

60 Seconds

 
 
  1. Place a chair or wooden box in front of you. Brace your core and lower back.
  2. Step up on the box with your left leg, swinging your arms as you do so.
  3. Take your right knee and raise it in front of you, into the air.
  4. Step down with your right leg. Repeat exercise with the other leg. Keeping alternating sides.

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Squat

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves,
Hamstrings

Time:

60 Seconds

 
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
  3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
  6. Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.

Triceps Dip on a Chair

Primary muscle group(s):
Triceps
Secondary:
Shoulders

Time:

60 Seconds

 
  1. Sit on a chair with your hands either next to your hips or slightly under the hips.
  2. Lift up onto your hands and bring your hips forward.
  3. Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
  4. Push back up but don’t lock your elbows and repeat.

Plank

Primary muscle group(s):
Abs
Secondary:
None

Time:

60 Seconds

 
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.
For extra balance training and core strengthening, you can lift one arm or leg.

High Knees Running in Place

Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors

Time:

60 Seconds

 
  1. Begin jogging in place, lifting the knees as high as you can.
  2. Try to lift your knees up to hip level but keep the core tight to support your back.
  3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
  4. Bring the knees towards your hands instead of reaching the hands to the knees!

Lunge

Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors

Time:

60 Seconds

 
  1. Stand straight – that's the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
  2. Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
  3. On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.

10 minutes daily!

These moves will definitely get you in shape, and even lose a bit of weight and maintain a healthy lifestyle. This workout is designed to tone your entire body and help burn fat to get you in your best shape, without burdening you with weights or additional equipment!

The exercises here are some of the most popular around and cover most of the important muscle groups.

In less than 10 minutes per day, you can build a body you can be proud of.

Don't forget to ELECTROADE after your workout to recover and replenish!

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