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In today’s fast-paced life it must be very difficult for you to hit the gym or work consciously on your fitness. This busy life has certainly put a lot of strain on your fitness goals. Indeed it has become increasingly difficult for you to drive to the gym, workout for an hour and then drive back. At the end of the day, you need to remember that skipping exercises is not an option.
You need not worry if there is lack of time because the 10-minute workout at home that I have mentioned here will not only lead to a greater workout in a shorter amount of time but it will also crank up the much-needed metabolism, help you to reduce fat and build some muscles.
Workout tips like the ones mentioned have the most benefits when there is the least amount of time. These moves are dynamic in nature and help you to target both the upper as well as the lower body. These exercises can be effectively carried out at home so turn on some music that motivates you and jump right in.
#1 Burpees
Burpee is an amazing bodyweight exercise that burns fat as fast as it builds muscle. It works on your arms, back, chest, core, glutes and legs. This exercise converts your body into the best piece of workout equipment. Research has shown that high-intensity exercises like burpees burn up to 50% more fat than moderate exercising.
Instructions
Step 1: Squat down and place your hands on the floor in front of you, just outside of your feet.
Step 2: Jump both feet back so that you’re now in plank position then drop to a push-up—your chest should touch the floor.
Step 3: Push up to return to plank position and jump the feet back in toward the hands.
Step 4: Explosively jump into the air, reaching your arms straight overhead and return back to the starting position.
Important Tips: Do this exercise for 60 seconds non-stop and then take a 30-second break. Do not arch your back as it can lead to an injury or sprain.
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Next Up: Squats
#2 Squats
Squats need to be done effectively for maximum effectiveness. It is a compound movement as it uses almost every muscle group in the body. This exercise increases the strength in your knees and hips as well.
Instructions
Step 1: Stand with feet a little wider than shoulder-width apart. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.
Step 2: Sit back and down like you're sitting in an imaginary chair. Keep your heels glued to the floor and your thighs parallel to the floor as you get into this position.
Step 3: Keep your body tight, and push through your heels to bring yourself back to the starting position.
Important Tips: Continue this for 60 seconds followed by a 30-second break. As you squat down, focus on keeping your knees in line with your feet.
Next Up: Front Planks
#3 Front Planks
The front plank is a versatile exercise which will help you in strengthening your core. This ultimate isometric exercise engages the muscles in your abdominals, lower back, hips and arms.
Instructions
Step 1: Lie on the floor with your forearms flat on the floor, making sure that your elbows are aligned directly under your shoulders.
Step 2: Now engage your core by raising your body up off the floor, keeping your forearms on the floor and your body in a straight line from head to feet.
Step 3: Draw your belly button upwards. You can either keep your hands parallel to each other or grasp them in a prayer position.
Important Tips: Do 2 sets of 1 minute each with a 30-second break after each set. Make sure that you breathe normally and do not lower your back.
Next Up: Wide Grip Push Ups
#4 Wide Grip Push Ups
In wide grip push ups, you use your pectoral muscles in your chest to help lift your body. This exercise helps in building upper body strength.
Instructions
Step 1: Start in high plank position with feet together and hands slightly wider than shoulder-width apart, fingers pointing forward or slightly outward. Engage quads and core as if holding a plank.
Step 2: Bend elbows out to the sides to lower torso toward the floor, pausing when the chest is just below elbow height.
Step 3: Exhale and press into palms to push body away from the floor to return to starting position, moving hips and shoulders at the same time.
Important Tips: Do this push up for 60 seconds without stopping followed by a 60 seconds break. Don’t allow your hips or lower back to sag towards the floor.
Next Up: Side Planks
#5 Side Planks
The side plank improves spinal stability, as well as upper-body and core strength, with an emphasis on the obliques. The exercise also increases balance throughout the body and strengthens the shoulders, wrists and arms.
Instructions
Step 1: Lie on one side of your body with your legs stacked and fully extended.
Step 2: Now use your lower elbow and forearm to prop your body up in a side plank position. Remember to squeeze your abs throughout.
Step 3: Hold on to that position and then repeat on the other side.
Important Tips: Hold on for 60 seconds on each side respectively without a break. Remember to squeeze your abs and glutes and don't allow your hips to drop. Maintain a straight line from head to toes.
