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10-Minutes Workout Perfect For Beginners To Start Their Fitness Journey

10-Minutes Workout Perfect For Beginners To Start Their Fitness Journey
10-Minutes Workout Perfect For Beginners

If you are too busy to do a one-hour long workout, try to squeeze in this quick 10-minute workout that will help you keep fit and healthy. Check it out!

Written by Arushi Bidhuri |Updated : June 9, 2021 1:29 PM IST

Don't have enough time? Are you too busy to exercise? Can't fit a workout session in between long hours of work? What's your reason to not get off the couch and get moving?

One of the most important parts of starting an exercise regimen is deciding to do it. Getting motivated is the key to begin your journey to fitness. Once you have decided, then you can choose to start with a quick workout that doesn't consume all of your time. Enters - 10-minutes workouts - they are a big trade in the fitness world. The majority of these workouts are HIIT based and is modified according to the fitness level of an individual. Since you are here, we are guessing you are just stepping into the fitness realm. If that's the case, we have some exercises to help you stay fit and healthy. These exercises are high-intensity exercises that can help you burn calories, get the heart rate pumping and lower the risk of developing any diseases. However, you have to make sure that you are giving it your all and not stopping in between. Also, don't get injured while doing any of the exercises. Without further ado, let's jump right into the workout!

Benefits Of 10-Minute Workouts

According to the American Heart Association, a person should get at least two and a half hours of moderate exercise of 75 minutes of intense exercise in a week. However, due to packed schedules and whatnot, people find it difficult to incorporate a workout into their daily life. Hence, the micro workouts designed to help those people stay fit who hardly get enough exercise. Studies have shown that even short bursts of intense activity can yield many health benefits. It helps:

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  • Boost endurance
  • Improves heart health
  • Help lose weight
  • Build stronger muscles
  • Improves body's ability to absorb insulin

10-Minute Workout For Beginners

How to perform these exercises: Do each of these exercises with a break of 10-15 seconds in between. For greater impact, make sure you engage your muscles and keep the intensity high. Do not forget to maintain good form.

Jumping Jacks

  • Stand straight with your legs together, knees slightly bent, and hands resting in your thighs
  • Open your arms and legs to the side while keeping your knees bent
  • Now, jump and bring your arms above the head and legs wider than your shoulders
  • Jump again and return to the start
  • Keep going for at least 30 seconds to warm up the body

Benefits: Jumping jacks provide a full-body workout that strengthens bones and improves cardiovascular health. To reap these health advantages, it's critical to perform jumping jacks with perfect technique.

High Knee

  • Start with your feet hip-distance apart
  • Lift your left knee to your chest
  • Now, switch to lift your right knee to your chest
  • Continue alternating the legs while moving at a running pace

Benefits: It works your core, strengthens all of your leg muscles, raises your heart rate, and enhances your momentum, coordination, and flexibility. High-knees are used in a range of workouts because of their numerous physical benefits.

Burpees

  • Begin in a squat position, knees bent, black straight and feet shoulder-width apart
  • Now, place your hands flat on the ground in front of you
  • Jump your legs straight out behind you and stay there. At this point, you will be in a push-up position
  • Do one push-up while keeping your body straight
  • Jump back to get into a squatting position again
  • Stand and reach your arms over your head
  • Jump quickly so you return to the same position
  • Repeat again

Benefits: It helps build muscle strength and endurance in both the lower and upper body. The muscles in your legs, hips, buttocks, belly, arms, chest, and shoulders are all strengthened by a basic burpee workout.

Squat Jack

  • Stand with your feet together and your arms by your sides
  • Jump your feet out wide into a sumo squat while keeping your body straight
  • Your knees should be bent 90 degrees, but not so much that they touch your toes
  • Keep your weight in your heels and butt down as you land gently on your feet
  • Cross your forearms in front of your chest at the same moment
  • Jump your feet back together and raise your arms while engaging your core. This completes one rep
  • Continue repeating this for at least 30 seconds

Benefits: This exercise challenges and increases the endurance of the muscle fibres in your legs and helps strengthen the core. It can be a good addition to your leg day that can help weary already-tired muscles and test your endurance.

Skier Abs

  • Get into a high plank position with your shoulders over your hands. Make sure your shoulders, hips and heels are in a straight line
  • Lengthen your back and press your shoulders and carefully jump both feet forward, bringing your knees to your chest and landing on the floor to the right of your right hand with your feet together. Align your left knee to the outside of your right elbow
  • Return to the plank position to reset. Then do the same thing on the left side
  • Now, exhale when you jump forward

Benefits: The ski abs use numerous muscles at once, allowing you to burn more calories, improve your aerobic fitness, and speed up your metabolism. This exercise improves posture, flexibility, and agility while strengthening your core muscles.

Lunges

  • Start by standing tall
  • Step forward with one foot until your leg reaches a 90-degree angle
  • The back knee should be parallel to the ground, and the front knee should not extend past your toes
  • Return to the starting position by lifting your lunging leg
  • Do 10-12 reps on one leg, then switch legs to complete the same number of reps

Benefits: Lunges promote muscle growth and tone your body, particularly your core, buttocks, and legs. The major benefit of shaping your body is that it will enhance your posture and range of motion.

Note: Consult a professional trainer before you start with the workout. Also, stop in case you feel the stretch on your back or neck. You can also refer to some videos for that extra guidance.