| 29/06/2020

10-Minute Workouts for Exercising at Home

Finding the time to workout can be tough, and it can easily feel like it’s not worth snatching a few minutes of the day to exercise. But just 10 minutes in a day can be beneficial, and you don’t need to head to a gym to do it.

These 10-minute exercises, one for each day of the week and one rest day, can be fitted into your daily schedule at any time. Always start each workout with some stretching and warm-up activity to prepare your body, such as jogging on the spot.

 

Monday – Cardio

10 minute workout

Star jumps – 2 sets of 20

Keep your back straight and extend your arms and legs out as you jump to make a star shape, and land with your legs together and arms by your side again.

Squats -   2 sets of 20

Feet flat on the floor, shoulder-width apart, lower yourself by bending your knees until your thighs are parallel to the floor, keeping your back straight all the time. Use your arms for balance.

Burpees – 2 sets of 20

From standing up straight drop into a squatting position with your hands on the floor, then kick back into a press-up position. Reverse this until you jump up with your arms extended towards the ceiling.

 

Tuesday – Legs, bums, and tums

Lunges – 1 set of 20

Stand with one leg forward and one back, then slowly lower yourself by bending your knees until both legs are at right angles. Push back up to start again.

Calf raises – 2 sets of 15

Stand up straight without locking your knees and rock onto your toes, lifting your heels off the ground before slowly lowering back down.

Bridges – 2 sets of 20

Lie on your back with your knees bent and your feet flat on the floor, shoulder width apart. Raise up your hips so you form a straight line from knees to shoulders, keeping your bum and abs tight.

Stomach crunches – 2 sets of 20

Lie on your back with your knees bent and your hands on the back of your head. Keeping your lower back against the floor, raise your shoulders a few inches off the floor and slowly back down again.

 

Wednesday – Toning

10 minute workout 3

Press ups – 2 sets of 15

If a full press-up is too difficult at first, rest your knees on the floor for extra support.

Squats -   2 sets of 20

Feet flat on the floor, shoulder-width apart, lower yourself by bending your knees until your thighs are parallel to the floor, keeping your back straight all the time. Use your arms for balance.

Back raises – 2 sets of 20

Lie down on your front with your arms out and your hands touching your temples. Keep your legs together and feet on the ground while you slowly lift your shoulders off the floor and back down again.

 

Thursday – Abs

Stomach crunches – 2 sets of 20

Lie on your back with your knees bent and your hands on the back of your head. Keeping your lower back against the floor, raise your shoulders a few inches off the floor, hold for a few seconds, then slowly lower again.

Plank – 10

Lie on your front using your forearms to support yourself, and lift your legs up with your toes. You should be holding your body in a straight and rigid line for 5 to 10 seconds.

Oblique crunch – 2 sets of 12

Lie on your back with your knees bent and feet flat on the floor, and your arms across your chest. Roll over on one side so your knees touch the floor, and slowly curl your upper body up off the floor for a few seconds. Do one set on each side.

 

Friday – Bum

Squats -   2 sets of 20

Feet flat on the floor, shoulder-width apart, lower yourself by bending your knees until your thighs are parallel to the floor, keeping your back straight all the time. Use your arms for balance.

One-leg kickbacks – 2 sets of 10

Start on your hands and knees, with your arms and knees below your shoulders and hips. Raise one leg behind you as high as you can, keeping your knee bent at 90 degrees and squeezing your buttocks, before lowering down again. Do one set for each leg.

Side leg raise – 2 sets of 10

Lie on your side with one leg at 90 degrees on the floor and the other leg straight. Raise this leg up as far as you can while keeping your hips forward before slowly lowering again. Do one set on each side.

 

Saturday - Arms

10 minute workout 2

Press ups – 2 sets of 15

If a full press-up is too difficult at first, rest your knees on the floor for extra support.

Bench dips – 12

Using a sturdy chair, plant your feet flat on the floor with the chair behind you. Support yourself with your palms on the chair seat while you lower yourself so your arms are at about 90 degrees.

Wall press-ups – 12

Stand at arm’s length from a wall and place your hands on it at about chest height. Lower your body towards the wall like a vertical press-up, keeping your body straight.

 

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