You Have Little Time? Try This 10-Minute Routine For Beginners

Finding the time to work out can be difficult, especially if your calendar is full. Yet, even 10 minutes of exercise might improve your fitness and health. This beginner’s 10-minute practice is a fantastic place to start and is simple to work into your daily schedule.

To do so, start with this beginner-friendly 10-minute total-body workout (no equipment!) that focuses on a few fundamental exercises like hip flexions, knee flexions, core work, balance, and cardio. Once your body gets used to these movements, you can start adding light dumbbells or kettlebells to challenge yourself.

How to do it: Do 1 set of each of the following exercises for the indicated time or repetitions, resting 15 seconds between each movement. Complete this circuit twice.

Squat

• Stand tall with your feet slightly wider than shoulder-width apart and your chest lifted.
• Extend your hands in front to help maintain balance.
• She starts by sitting you down and then standing up as if you were sitting in an imaginary chair.
• Keep your face and head facing forward.
• Lower your body down so that your thighs are parallel to the ground. Put all your weight on your heels.
• Keep your body tense and push your body up through your heels to return to the starting position.
• Do 12 repetitions.

Push-ups

• Start on all fours with your hands on the ground, slightly wider than vertical with your shoulders, but in line with them.
• The body should form a straight line from the shoulders to the ankles.
• Squeeze your abs to the max and keep them tight.
• Lower your body until your chest almost touches the floor, making sure your elbows are tucked in close to your torso.
• Pause and return to the starting position.
• Do 20 repetitions.

Single-leg deadlift

• Stand with your feet hip-width apart while holding a dumbbell in each hand at your sides.
• Extend one leg behind you as you lean forward until your body is parallel to the ground, extending your arms toward the ground.
• Go back to the starting position.
• Repetitions: 12 to 20 repetitions with each leg.

High plank

• Lie on the ground, face down.
• Raise yourself, supporting yourself on the ground with the balls of your feet and with your hands.
• Contract your abdominal muscles and gluteal muscles (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually lengthen the holding time of the position.
• Rest for about a minute between repetitions.
• Try to resist as long as possible.

High knees

• First, you should stand with your feet shoulder-width apart and your hands in front of you.
• Push off with your right leg to touch your knee to your right hand. Go back to the starting position.
• Do the same with the other leg.
• Do 10 repetitions with each leg.