10-minute, Full-body Holiday Workout with No Equipment
Hey Angels and Alphas,
When life starts getting busy, especially at this time of the year, this can put a strain on our fitness and weight loss efforts. But instead of skipping your training altogether and getting absolutely no benefit whatsoever, remember it just takes about 10 minutes of your day to do an effective workout that will help you look and feel a whole lot better.
The truth is, you actually can get in a great workout in just a short amount of time. But this has to be done correctly – you just need the right exercises, done in the right format, and you’ll be able to easily skyrocket your metabolism, boost your fat loss, and build lean muscle through bodyweight workouts.
Today, we’re here to talk about a super versatile, 10-minute workout that requires absolutely no equipment – one that you can do at home this holiday season and progress your fitness with just 10 minutes a day.
HERE’S HOW TO DO THE 10-MINUTE, NO-EQUIPMENT WORKOUT
First, you have to set a timer for 10 minutes and repeat this circuit as many times as possible without resting.
1. REVERSE LUNGES – 5 REPETITIONS PER SIDE
By starting off with reverse lunges, you’ll be able to use a simple exercise to target each leg individually and will immediately engage all the balance and stability muscles you’ll need throughout the routine.
The move – simply stand with your feet hip-width apart. Then take a long step back so your knees are making two 90-degree angles at the very bottom. Then pull yourself back up with your leading leg. You can initially start doing this exercise without dumbbells, but as you advance, adding dumbbells or a barbell to this in either a back squat or a front squat will do wonders for your progress.
2. LATERAL SPLIT SQUATS, 5 REPETITIONS
By essentially doing your squats side-to-side, you will end up building more strength and balance in each leg than you would with regular squats (while also targeting different muscles.)
The move is to start with a very wide stance and make sure your feet are straight. Then sit back into one of your hips and push that knee out. Then repeat on each side.
3. MOUNTAIN CLIMBERS, UP TO 45 seconds
In order to get your heart rate going and squeeze in some extra calories and fire up your metabolism, mountain climbers are the perfect exercise choice. It’s one you’ll definitely feel.
Simply start off in the pushup position. Engage your core and keep it as tight as possible. Run as fast as you can while driving your knees into your chest. And don’t let your hips rise – keep them at the same height as when you initially started.
4. HIP BRIDGES, 10 REPS
To finish off your backside and build strong legs, you should look no further than hip bridges. There is a very simple way you can strengthen your glutes and you can even help release a lot of the tension you have built up in your upper or lower back. We all have it!
Here’s how to do it right: start off by lying on the ground with your knees bent and your feet flat on the floor. Then drive through your heels and squeeze your glutes to then push your hips up. Make sure that you’re not using your lower back to pull yourself up.
5. PUSHUPS, UNTIL FAILURE
Finish off your workout with one of the best bodyweight exercises for your upper body – it keeps your arms, shoulders, and chest strong while helping you engage your core.
To do it right, all you have to do is get up in the original pushup position where your hands are about shoulder-width apart. The key here is to keep your lower back flat and don’t let your hips sag. Just slowly lower yourself and keep your elbows close to your body as you descend so you’re actually feeling your chest and your triceps push you up.
And with just 5 simple exercises and a routine you can do inside 10 minutes, you’ve hit your lower body, your upper body, you’ve stretched, released stress, and done a quick calorie-burning session that will keep your metabolism going for the rest of the day.
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