How to pump your whole body in 10 minutes a day

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

These exercises are enough to cover your daily movement requirement, load different muscle groups, and keep you healthy.

An inactive lifestyle increases the risk of heart disease, diabetes, obesity, and cancer. To protect against disease, the World Health Organization recommends spending 150 minutes a week on physical activity: half an hour of walking, housework, and other quiet activities every weekday.

Another option is 75 minutes of high-intensity aerobic exercise: jogging, aerobics, strength training. If you divide this time by a week, you get 10 minutes and 42 seconds per day.

We will show you a 10 minute workout that is ideal for these purposes. It is intense enough for the pulse to jump to the aerobic zone, and all the muscles get a good load.

How to train

The workout consists of 10 exercises for different muscle groups. In order to properly load the lungs and heart, the exercises are performed not in approaches, but in intervals: 45 seconds of work and 15 seconds of rest.

Set a timer on your phone or install an app with a sound alert.

Give it your all. At the end of your workout, you must breathe heavily and sweat.

What exercises to do

1. Jumping Jacks

Legs together - legs apart jumps with a clap above the head. Do it vigorously. Do as much as possible in 45 seconds.

2. Side plank with change of sides

Change the sides of the side plank through the lying support. Make sure that the body is stretched in one line, the pelvis does not fall down.

3. Burpee

At the bottom, touch the floor with your chest and hips. When pushing the body to the support while lying down, do not bend in the lower back - this can hurt your back. In order not to overload the calf muscles, get out of the support while lying on a full foot.

4. Lifting and lowering in the bar

Keep your back straight. Tighten your glutes and abs to keep your lower back from collapsing.

5. Half-burpee

From the lying position, you with a jump pull your legs to your hands, and then with a jump you return to the lying position.

6. Cross lunges back

Do back lunges, not straight, but crosswise. Touch the floor with your knee, keep your hands on your belt or in front of you.

7. Jump squats

Keep your back straight, squat below the parallel of your hips to the floor and jump up. Turn your feet and knees slightly to the sides. When you run out of strength, do regular air squats without jumping.

8. Raising arms and legs on all fours

Raise the opposite arm and leg. Keep your raised arm and leg straight, just above parallel with the floor.

9. Push-ups

Do classic push-ups. When you're tired, go for push-ups on your knees. Tighten your abs and buttocks to keep your lower back from collapsing. The elbows look back, not to the sides.

10. Skater

Do the exercise at maximum speed. Make a wide jump to the side, bringing your leg back and crosswise. You can lower your back leg to the floor for balance, or keep it in the air for speed. The body is tilted forward, the back is straight. The arms help you by swinging in the direction you are jumping to.