Quick workouts are a great way to stay fit and healthy even when you have a busy schedule. With just 10 Minute Full Body Workout a day, you can improve your strength, flexibility, and cardiovascular health. Focusing on full body movements, you can work multiple muscle groups at once, making the most of your limited time. Plus, a short workout can help you stay energized and focused throughout the day, improving your productivity and overall well-being
Warm-Up: Get Your Heart Rate Up and Mobilize Your Joints
To prepare your body for the workout, it’s important to get your heart rate up and mobilize your joints. Begin with a few minutes of jumping jacks, high knees, or jogging in place to get your blood flowing and increase your heart rate. Then, move on to joint mobilization exercises such as arm circles, shoulder shrugs, and ankle rotations to help loosen up your joints and prevent injury.
Lower Body: Squats, Lunges, and Bridges
To work your lower body, we’ll focus on three key exercises: squats, lunges, and bridges. These movements will target your quads, hamstrings, glutes, and calves, building strength and stability in your lower body.
Squats
Start by standing with your feet shoulder-width apart and toes pointing slightly outward. Lower your hips down and back as if you’re sitting into a chair, keeping your weight in your heels and your knees behind your toes. Aim to lower until your thighs are parallel to the ground, then press back up to standing. Repeat for 10-12 reps, focusing on keeping your core engaged and your chest up.
Lunges
Take a step forward with your right foot and lower your back knee down towards the ground, keeping your front knee over your ankle. Push back up to standing and repeat with your left leg. You can also do reverse lunges by stepping backward instead of forward. Repeat for 10-12 reps on each leg, focusing on keeping your core engaged and your hips level.
Bridges
Lie on your back with your knees bent and feet flat on the ground. Press your hips up towards the ceiling, squeezing your glutes at the top, then lower back down. Repeat for 10-12 reps, focusing on keeping your core engaged and your heels firmly planted on the ground.
Bonus: Calf Raises
To target your calves, stand with your feet hip-width apart and rise up onto your toes, then lower back down. Repeat for 10-12 reps.
Upper Body: Push-Ups, Dips, and Planks for Toned Arms, Chest, and Shoulders
To work your upper body, we’ll focus on three key exercises: push-ups, dips, and planks. These movements will target your chest, shoulders, triceps, and biceps, helping to tone and strengthen your upper body muscles.
Push-Ups
Push-ups are a classic upper body exercise that work your chest, shoulders, and triceps. To do a push-up, start in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels. Lower your chest down towards the ground, keeping your elbows close to your sides, then push back up to plank. Repeat for 10-12 reps, focusing on keeping your core engaged and your hips level.
Dips
Dips target your triceps, chest, and shoulders. To do dips, sit on the edge of a bench or sturdy chair, with your hands gripping the edge of the bench behind you. Lower your body down towards the ground, bending your elbows to a 90-degree angle, then push back up to starting position. Repeat for 10-12 reps, focusing on keeping your core engaged and your shoulders down.
Planks
Planks are a great way to strengthen your entire core, as well as your shoulders, chest, and arms. To do a plank, start in a plank position with your forearms on the ground and your body in a straight line from head to heels. Hold for 30-60 seconds, focusing on keeping your core engaged and your hips level. For an extra challenge, you can lift one arm or leg at a time, or try a side plank.
Bonus: Bicep Curls
Bicep curls aren’t technically an upper body exercise, but they can help to tone and strengthen your arms. To do bicep curls, grab a pair of weights or water bottles and stand with your feet hip-width apart. Hold the weights in your hands with your palms facing forward, then curl the weights up towards your shoulders, squeezing your biceps at the top, then lower back down. Repeat for 10-12 reps.
Core: Crunches, Bicycle Crunches and Leg Raises
A strong and stable core is essential for good posture, balance, and overall fitness. The Core section of the Workout for Busy People is designed to help you achieve with exercises
Crunches
Crunches are a classic ab exercise that can help to tone your abs and improve your core stability. To do a crunch, lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head, then lift your shoulders off the ground, squeezing your abs as you do so. Lower back down, then repeat for 10-12 reps.
Leg Raises
Leg raises are a great way to target your lower abs and hips. To do leg raises, lie on your back with your legs straight and your arms at your sides. Lift your legs straight up towards the ceiling, keeping them together and your core engaged. Lower them back down, stopping just before they touch the ground, then lift them back up. Repeat for 10-12 reps.
Bicycle Crunches
Bicycle crunches are a fun and challenging exercise that work your entire core. To do bicycle crunches, lie on your back with your hands behind your head and your knees bent. Lift your shoulders off the ground and bring your right elbow towards your left knee, while straightening your right leg. Lower back down, then repeat on the other side. Continue alternating sides for 10-12 reps.
Cardio: Jumping Jacks, High Knees, and Burpees
Cardiovascular exercise, or cardio, is an important part of any fitness routine. It helps to improve your heart health, burn calories, and boost your overall fitness. The Cardio section of the Workout for Busy People is designed to get your heart rate up and give you a great workout in a short amount of time.
Jumping Jacks
Jumping jacks are a classic cardio exercise that can help you get your heart rate up and work your entire body. To do a jumping jack, start standing with your feet together and your arms at your sides. Jump up, spreading your legs out wide and bringing your arms up overhead. Land softly, then jump back to the starting position. Repeat for 30-60 seconds.
High Knees
High knees are a great way to get your heart rate up and work your legs and core. To do high knees, start standing with your feet hip-width apart. Lift one knee up towards your chest, then quickly switch and lift the other knee up. Continue alternating knees, moving quickly, for 30-60 seconds.
Burpees
Burpees are a challenging exercise that can help to improve your cardiovascular endurance and work your entire body. To do a burpee, start standing with your feet hip-width apart. Squat down, placing your hands on the ground in front of you, then jump your feet back into a push-up position. Lower your body to the ground, then push back up and jump your feet back in towards your hands. Jump up, reaching your arms overhead. Repeat for 30-60 seconds.
Bonus: Jump Rope
Jumping rope is a great way to get your heart rate up and work your entire body. If you have a jump rope, try adding it into your Cardio workout. Start by jumping rope for 30-60 seconds, then switch to one of the other exercises listed above.
Cool-Down: Stretching to Prevent Injury and Promote Flexibility
Cooling down after exercise helps to bring your heart rate and breathing back to normal, prevent injury, and promote flexibility. Stretching is a great way to cool down and improve your flexibility.
Hamstring Stretch
The hamstrings are the muscles on the back of your thighs. To stretch your hamstrings, sit on the ground with your legs straight out in front of you. Reach forward and try to touch your toes. Hold the stretch for 15-30 seconds, then release.
Quad Stretch
The quads are the muscles on the front of your thighs. To stretch your quads, stand with your feet hip-width apart. Bend your left leg and bring your foot up towards your butt. Hold your left ankle with your left hand and gently pull your foot towards your butt. Hold the stretch for 15-30 seconds, then release and repeat on the other side.
Chest Stretch
The chest stretch is a great way to open up your chest and stretch your shoulders. To do a chest stretch, stand with your feet hip-width apart and clasp your hands behind your back. Slowly lift your arms up and away from your body, keeping your shoulders relaxed. Hold the stretch for 15-30 seconds, then release.
Child’s Pose
Child’s pose is a relaxing stretch that helps to stretch your back and hips. Start on your hands and knees, with your hands slightly in front of your shoulders. Lower your hips back towards your heels and reach your arms out in front of you. Rest your forehead on the ground and hold the stretch for 15-30 seconds.
Conclusion
A busy schedule can make it difficult to find time for fitness, but a 10 minute full body workout can make all the difference. By incorporating exercises that target the lower body, upper body, core, and cardio, you can get a complete workout in just 10 minutes.
Not only is a 10 minute full body workout time-efficient, it also provides numerous health benefits. Regular exercise can help reduce the risk of chronic diseases, improve mental health, and boost overall well-being. Even a short workout can help to improve your mood, increase your energy levels, and boost your metabolism.
It’s important to remember that exercise should be a part of your daily routine, just like brushing your teeth or taking a shower. Making time for fitness can have a positive impact on your physical and mental health, and a 10 minute full body workout is a great place to start. So, no more excuses. Make time for fitness with a 10 minute full body workout and start reaping the benefits today!