Dear Friends,
You often hear this....No Time to Exercise...Busy......Can't find the time. etc. Well, no worries. Here is a solution for the busy people of the world. You just need ten minutes a day to keep in shape. You may ask, what can you do in ten minutes? Well, you can do enough to tone your body.
Start with one set first for at least 3x a week. You can add additional set and reduce the rest time 15 secs or 10 secs depending on how well your body is able to adapt to the routine. This routine is a short burst program and can be intense for some. So, it would be good to check with the doctor before you start if you have lived a sedentary or unhealthy lifestyle.
1) Start with Jumping Jacks for a count of 25 reps. Rest for 15 secs.
2) Push-ups - 10 reps Rest for 15 secs.
3) Stomach Crunches- 30 reps Rest for 15 secs.
4) Body weight Squats - 10 reps Rest for 15 secs.
5) Triceps Dips (using a chair)-10 reps Rest for 15 secs.
6) Glute Bridge- 10 reps. Rest for 15 secs.
7) Planks- count of 30 seconds. Rest for 15 secs.
8) Lunges- start with 10 reps (as it can be the most challenging exercise but its great)
You can do these exercises first thing in the morning before you get busy and tired. You can always get up 15 minutes earlier than usual to do this.
But you should incorporate cardio workout 3x to 5x a week such as Jogging or Cycling or other sports to complement your routine if your goal is to lose weight and get fit. You should workout at least a total of 150 minutes a week to see real results.
Good Luck!
Best Regards,
Mark
You often hear this....No Time to Exercise...Busy......Can't find the time. etc. Well, no worries. Here is a solution for the busy people of the world. You just need ten minutes a day to keep in shape. You may ask, what can you do in ten minutes? Well, you can do enough to tone your body.
Start with one set first for at least 3x a week. You can add additional set and reduce the rest time 15 secs or 10 secs depending on how well your body is able to adapt to the routine. This routine is a short burst program and can be intense for some. So, it would be good to check with the doctor before you start if you have lived a sedentary or unhealthy lifestyle.
1) Start with Jumping Jacks for a count of 25 reps. Rest for 15 secs.
2) Push-ups - 10 reps Rest for 15 secs.
3) Stomach Crunches- 30 reps Rest for 15 secs.
4) Body weight Squats - 10 reps Rest for 15 secs.
5) Triceps Dips (using a chair)-10 reps Rest for 15 secs.
6) Glute Bridge- 10 reps. Rest for 15 secs.
7) Planks- count of 30 seconds. Rest for 15 secs.
8) Lunges- start with 10 reps (as it can be the most challenging exercise but its great)
You can do these exercises first thing in the morning before you get busy and tired. You can always get up 15 minutes earlier than usual to do this.
But you should incorporate cardio workout 3x to 5x a week such as Jogging or Cycling or other sports to complement your routine if your goal is to lose weight and get fit. You should workout at least a total of 150 minutes a week to see real results.
Good Luck!
Best Regards,
Mark
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