Having trouble trying to get in a workout with your hectic schedule? As women who are constantly on the go ourselves, we know how difficult it can be, but with these 10-minute workouts, you will feel energized and ready to take on the week. Bonus: You can do them at home! We have designed five quick training sessions to target every part of your body. Just select one, grab some water, and get your sweat on!
What You’ll Need
These workouts are designed so that all you need is yourself and clothes you are comfortable working out in! However, you can also grab a yoga mat and light weights if you like.
1. Cardio Circuit
This workout will really get your heart pumping and your blood circulating. Cardio workouts improve oxygen flow throughout your body and lower your blood pressure. Incorporating regular cardio into your routine may help you feel calmer during the day and can lead to sleeping better at night!
The Cardio Workout
1 Minute Warm Up: Jumping Jacks
4 Minute AMRAP (As Many Rounds as Possible)
- 10x Squats
- 5x Burpees
- 10x Plank Jacks
- 10x Mountain Climbers
After 4 minutes, rest for 45 seconds, then repeat.
Squats: With feet shoulder-width distance apart, squat down to just below your knee and stand back up, squeezing your bottom. Be sure to keep your chest upright and open.
Burpees: Squat down and place the palms of your hands on the floor in front of your feet. Jump back into a push-up position, return to the squat position and stand up tall. Challenge! Try adding one push-up, jumping at the top, or both!
Plank Jacks: In a push-up, or plank, position, keep your shoulders over your hands and jump your feet out to a straddle and back again.
Mountain Climbers: Pull your knee to your elbow and switch quickly back and forth from a plank position.
2. Arm Pumper
Developing stronger arms can help your coordination, making all of the activities you love to do a little easier. You may find that your posture improves too!
The Arm Workout
Perform each exercise for 1 minute. Repeat this list two times.
- Small Arm Circles Forward
- Small Arm Circles Backward
- Bicep Curls
- Tricep Kickbacks
- Shoulder Press
Challenge! Try this workout using some light weights!
Small Arm Circles: Make small arm circles with your arms stretched out to the side. Remember to tighten your arms to really make this one burn!
Bicep Curls: Starting with your hands by your side, squeeze your hands together into fists and curl them upward to your shoulders.
Tricep Kickbacks: Lean slightly forward and pull your elbows into your sides, creating a 90-degree angle with your hands pointing towards the floor. Clenching your fists, move your arms backward, straightening them, and squeeze at the top for 3 seconds.
Shoulder Press: Begin by placing your hands by your shoulders (as if you just finished a bicep curl). Raise your arms over your head, trying to keep your elbows tight.
3. Leg Kicker
Don’t forget leg day! Strong legs, knees, ankles, and hips can help improve body awareness and balance. Better balance can help reduce the risk of injuries so you can stand tall with a clear mind each day.
The Leg Workout
Perform each move 12 times. Rest for 30 seconds between each round. Repeat for 3 rounds.
- Squats with Feet Parallel
- Squat To Relevé
- Squats with Feet Wide
- Reverse Lunges
Feet Parallel: Feet should point forward and be a hip-width distance apart.
To Releve: After performing the squat, raise up onto the balls of your feet. Challenge! Instead of coming to relevé, add a jump after the squat!
Feet Wide: Place your feet slightly wider than your shoulders. Point your toes out toward the top corners of your yoga mat.
Reverse Lunges: Begin with feet together. With hands on hips, step your foot backward and lower down so your legs both make 90-degree angles. Allow your knee to touch the floor lightly and return to the center. Repeat on the other side.
Remember to keep your chest tall throughout this whole workout!
4. Core Cruncher
Your core stabilizes your body, so having a strong core can help you feel confident no matter what activities you are participating in! Strengthening your core can also improve your posture, and better posture can help reduce back and neck strain.
The Core Workout
Perform each exercise for 1 minute. Repeat 2x.
- Dead Bugs
- Side to Side Crunches
- Leg Lowers
- In and Outs
Dead Bugs: Begin by laying on your back, lifting your arms above you, and bringing your legs into a tabletop position. Alternate between your right and left side, lowering the opposite arm and leg to about 4 inches from the ground, and return to your starting point. Challenge! On the side, that is remaining still, press your hand and thigh together to create tension.
Crunches: Lay flat on your back, pushing your lower back to the floor. Bring your feet in close to your bottom and hip-width distance apart. Hands should lightly touch the back of your head, and elbows should be wide. Keep space between your chin and chest and crunch upwards.
Side to Side Crunches: Similar to a regular crunch, only this time, when lifting your shoulders off the ground, twist slightly to the left. Return to the center, then repeat to the right.
Leg Lowers: Continue laying on your back, place your arms by your sides, and lift your legs straight into the air. Keep pressing your lower back into the ground as you lower your legs toward the ground. Only go as far as you can while keeping your lower back to the ground. Lift your legs back up and repeat. If this is too challenging, try bending your legs as a modification.
In and Outs: Roll up to a seated tuck position. Lean back so your feet are not touching the ground and you are balancing on your tailbone. Stretch your arms and legs out to a hollow position, hold for 2 seconds, then come back to the balancing tuck shape. Challenge! Instead of returning to a tuck position, see if you can extend your legs straight into a seated V shape.
5. Full Body Burner
A full-body workout may improve heart health. While cardio alone can provide these benefits, combining cardio with strength training can increase these benefits greatly. We want everyone to be able to live a long, happy and healthy life which is why we recommend cardio x strength workouts a couple of times a week.
The Full Body Workout
Set the clock for 10 minutes. Full Body AMRAP. Perform each exercise 10x, and repeat.
- Reverse Lunges
- Push Ups
- Mountain Climbers
- In and Outs
Always remember to listen to your body and move in ways that feel good to you. Fitness should be enjoyable and, most importantly, safe.
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