So if you’re not keen on wasting your time on the road, I’ve got something for you: a 10-minute, full body workout without any equipment whatsoever. The only piece of equipment you need is just a mat on the floor, so you feel quite comfy.
Without any further ado, let’s get started with…
10 MINUTES TOTAL BODY HOME WORKOUT WITHOUT WEIGHTS
1. Jumping jacks
Jumping Jacks adds up to a great warm-up or cardio exercise to get the blood pump into your muscles before starting any strength exercise. If you hate going for a run, jumping jacks will do the trick for you.
How to do Jumping Jacks:
- Stand straight with your feet hip-width apart and arms along your sides.
- Now jump up, bringing your feet apart and raising your arms to clap your hands overhead.
- As soon as you touch the floor, jump up again, getting back into the starting position.
- Do this exercise for a full minute, then immediately get on to the next one.
- It’s important not to rest between the exercises in this workout to make your muscles engaged for the whole time.
2. Pendulum lunges
These are your basic lunges with a twist: you
don’t just do them forward or backward, but both ways at once. When you do them
in this manner, your hips, thighs, and glutes get engaged, making this exercise even more effective.
How to do Pendulum lunges:
- Stand straight with your feet together and arms along your sides. Take a step back with your right leg and land on the ball of your foot.
- Now bend your knees and touch the right one to the floor, while keeping your core and glutes engaged. Don’t bend in the waist, it’ll create unnecessary strain in your lower back and ruin the exercise.
- Now push yourself up and forward, straightening your left leg and swinging your right one forward in a pendulum motion.
- Without stopping at the standing position, step forward on your whole foot and bend your knees again, this time touching your left knee to the floor. Again, keep your core engaged and your back straight.
- Push yourself up and backwards into another rep. All in all, it should look like the most hesitant spring steps before a run ever.
- Repeat this move for 30 seconds, then switch your legs and have another 30-second go with your left one.
3. Pause Squats
Pause squats are a step up to standard squats, adding some static load to the dynamic one. Your quads, hamstrings, and glutes will get trained and get a good burn in this one.
How to do Pause Squats
- Stand up straight with your feet shoulder-width apart. Lower into a squat, bending your knees and pushing your buttocks out.
- Keep your back straight and don’t lift your heels off the floor. Just imagine there’s a chair behind you and sit on it — just don’t forget it’s imaginary, though.
- When you’re in a squat, stay still for three seconds. Feel the absence of the chair! Then, finally getup into the starting position and do it all over again. 10 reps should convince you there’s no actual chair.
4. Mountain Climber Twist
We’re going up! This exercise will train your
core, abs, and — to a lesser extent — your hips.
How to do Mountain Climber Twist:
- Get into the push-up position with your palms on the floor right beneath your shoulders, and your lower body propped on your toes.
- Bring your right leg to your chest, twisting your core at the same time and trying to touch your knee to your left elbow.
- Put the leg back down and repeat with your left leg and right elbow. Overall, imagine there are steps you’re going up.
- Full 30 seconds of this catwalk will do the job.
5. Burpees
Admit it, you’ve just rolled your eyes! Don’t do that, please. A total body workout routine is incomplete without burpees. They engage almost your entire body and adding that much-wanted cardio effect to the bunch.
How to do Burpees:
- Stand up with your feet hip-width apart, then bend your knees and put your hands on the floor.
- Kick those legs of yours behind you to get into the push-up position.
- Bend your elbows until you touch your chest to the floor and then push yourself back up in a powerful move, simultaneously bringing your legs under your body.
- Push with your legs to propel yourself up, straighten up and raise your hands in the air.
- When you land, immediately go for another rep. 10 times will be just fine.
6. Blast-off Push-Ups
Here comes the serious stuff! Where standard push-ups
only train your shoulders, triceps, back, and chest, blast-off pushups variation goes even further: it makes your whole body work! hitting the abs, hips, and glutes. It’s a real workout machine!
How to do Blast-off Pushups:
- Start off in the standard push-up position, placing your hands right beneath your shoulders and your feet on tiptoes.
- Lower yourself to touch the floor with your chest, and then push yourself back up.
- Now to the interesting part: when you’ve returned to the initial position, bend your knees and push your buttocks back until you almost sit on your heels. Your hands should remain on the floor where you put them, your back must stay straight, and your abs tightly squeezed.
- It’s basically a combination of a squat, a burpee, and a push-up.
- Return to the initial position again and repeat.
- Do 10 reps for blast-off push-ups.
7. Diamond Push-ups
In fact, push-ups are quite a versatile exercise
if you know how to do them. This variation, for example, engages your triceps
much more than the regular one. Who needs dumbbells when you’ve got everything
you need just floor?
How to do Diamond Pushups:
- Get into the regular push-up position first with your hands right beneath your shoulders and bla-bla. We’ve done that several times already, you know what to do, right?
- Now move your hands closer together until your fore fingers and thumbs touch, forming the shape of a diamond.
- Bend your elbows and lower your body to touch the floor with your chest.
- Keep your back flat, and make sure your arms are as close to your torso as possible.
- Now push yourself back up and repeat.
- Do 10 reps here as well.
8. Back Extensions
You don’t want to forget about your back, do you? This exercise looks ridiculous but it’s awesome for your lats, which are the largest back muscles, as well as your abs and even lower back.
How to do Back Extensions:
- Lie on your stomach face down with your legs straight and your arms along your body.
- Now squeeze your abs and lift your head and shoulders off the floor. Keep this position for a couple of seconds and get back down.
- Repeat this for 30 seconds.
THE BOTTOM LINE
Okay, so this is a workout for almost every muscle in your body, and it only takes 10minutes a day. You can do it every other day without any harm because it only uses your body weight and doesn’t strain you too much. Just don’t forget about a good old warm-up before you start — well, jumping jacks are there for you, so good training to you! By the way, before I forget, you can also add your own exercises and variations to this list, or just increase the number of reps for each of the ones I told you about today.
It will make the whole routine a bit longer, but it’ll bring you much more benefits later, and you’ll still not need to go to the gym, so time will be well-spent!
0 Comments