I do not need exercise, I always walk to the cakeshop…
I do not need exercise, my BMR has not hit 25…
I cannot exercise, a good pair of Nike’s will threaten my thinning wallet…
But you’d agree that the number one excuse to avoid exercise is lack of time. You’d agree that introducing fitness in your life will benefit your mind and body. And you’d also agree that 10 minutes of exercise never hurt anyone! So stop giving excuses and follow this power-packed workout.
When you don’t have much time to exercise, its important to work out the larger muscle groups like legs, lower body and abdomen. They, in turn, burn maximum calories when developed. This 10-minute circuit workout is designed to do just that! The exercises are done continuously for 10 minutes without taking a break - the idea is to keep the heart rate elevated and burn calories while toning the body.
Warm up by marching or jogging in place for 2-5 minutes. Then start with the first exercise - do one set of 10-15 reps and then immediately move on to the next exercise. At the end of all four exercises, repeat the circuit two more times.
Lunge with Bent-Arm Lateral Raise
- Hold light-medium weights with bent arms (optional)
- Step back with the right leg
- Bend both knees and lower straight down into a lunge, keeping the front knee behind the front toe
- As you lower down, raise your arms to shoulder level, keeping arms bent and forearms parallel to one another
- Lower the arms and push back up, bringing the right leg back to start
- Do all reps with the right leg and then switch sides
Single Leg Lunge Swings
- Take a large step forward with the right leg. Bend both knees, keep right knee inline with ankle and left knee pointing down to the floor.
- Hold the lunge, contracting the abs for balance, maintaining a neutral spine and push the swing forward with your arms and chest
- Push off right front foot and thigh and bring feet back together, repeat alternating legs
T- Position
- Stand tall with your right leg extended behind the body, arms on hips
- Exhale as you contract your abs and hinge forward from the hips. Simultaneously lift the back leg to a T-position body parallel to the floor.
- Hold this position for five seconds
- To add intensity, reach your left hand forward
- Return back to T-position with both hands on hips and hinge the body back to start position.
Tip: Hold a chair or the wall for support if you have poor balance.
Ab Power Planks
- Place your hands on top of a step (optional). Your hands should be directly underneath the shoulders. Move feet back and extend the body into a plank position, abs are contracted to keep torso supported
- Exhale and draw your right knee to the chest without moving the upper body. Inhale and swing the leg back
- Do all reps and repeat with the other leg
Tip: Lower supporting knee to the ground and gradually lift the knee off the floor as you get stronger. Eventually you can extend the body out in to full plank.
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