If you are busy, not able to get up early in the morning or have no time for a gym, just follow this 10 minute home bodyweight workout to stay healthy and fit. No more excuses, any person can fit in a fast and effective at home bodyweight training that lasts merely 10 mintues.
1) Jog in place for 3 minutes. When two minutes have finished, boost your pace for the last minute.
2) Do 50 Jumping Jacks
When you land, bend your knees a little to reduce the impact on knees.
3) Ab Crucnhes : 30 Repetitions
Lie flat on the floor with your back. Position both of your feet close to you flat on the ground making your knees point to the sky. Place your hands behind your head. Tighten your crunch and perform the crunch. You are not looking to do a full motion sit up, only a crunch.
4) Jump Squats : 25 Repetitions
Pull off a normal squat going down. As you come up from the squat, explode up into a jump. Then repeat
5) Burpees: 1 minute
Start by standing tall. Begin to do a squat, as you go down position your body into a plank poisition, like you are about to do a push up. Complete a full motion push up, then jump your feet to your hands and erupt up into a jump.
6) Supermans: 15 Repetitions
Lay with your belly on the ground. Every ten seconds, lift only your legs and arms off the ground and hold for 10 seconds. Do again this for 15 repetitions. This will help strengthen your lower back and help shape up flexibility.
7) Mountain climbers : 1 minute
Get into a plank position on the floor so only your hands and feet are touching the ground. While in the plank position, move your feet like you are running in place with your hands staying fixed on the ground.
Unearth a bench, platform, ottoman, anthing that is solid and elevated off the ground. For 30 seconds step up with just your left leg. Once the 30 seconds is up, change to your right leg and step up for the remaining 30 seconds.
For the last minute cool down and try to get your heart rate down to a normal level.
The workout is meant to be done with no rest in between exercises. This workout is desinged for the whole body, improves cardiovascular efficiency, and tones and strengthens the body. Hope you enjoy it.
