You may feel like there isn’t enough time in the day to exercise, especially if you’re very busy at work. The whole gym routine takes at least an hour and sometimes you just can’t find the time for it.
Fortunately, even 10 minutes a day can help you achieve the body of your dreams. There are easy, quick, and effective exercises that you can do in the morning or at night and they only take 10 minutes!
6. Warm-up: jump rope
The best way to start your workout and warm up your body is to jump rope. This quick cardio is all you need for a good energy boost. Repeat for 30 seconds.
5. Plank with a knee to elbow
Targets: This plank is good for the abs, glutes, hip flexors, obliques, and shoulders.
What to do:
- Get into a forearm plank position: Place your forearms on the yoga mat and align your elbows under your shoulders.
- Keeping your core and back engaged, bring your left knee to your right elbow.
- Hold the position for a few seconds and bring your leg back.
- Repeat the same with the right leg.
- Alternate legs for 30-40 seconds.
4. Side plank oblique crunch
Objectives: This exercise helps burn fat in the oblique area.
What to do:
- Lie down on the yoga mat on your right side. Stack your feet on top of each other.
- Lean on your elbow and lift your hips. Keep your body straight from head to heels.
- Place your left palm behind your head and slowly bring your left knee toward your left elbow.
- Hold for a few seconds and come back.
- Repeat for 40 seconds on each side.
3. Half-seated reverse crunch
Targets: The reverse crunch targets all abdominal muscles, with special emphasis on the lower abdominals.
What to do:
- Lie down on the yoga mat and lower your arms to your sides. Then lift your legs and make your socks perpendicular to the floor. Bend your knees at a 90-degree angle.
- Engage your abdomen and move your knees towards your chest. The hips must be lifted off the floor.
- Breathe and hold the position for a few seconds.
- Come back slowly. Repeat 30 times.
2. The stomach vacuum
Stomach vacuums are a great exercise to start or end your exercise routine with. They are not difficult to perform, but they have a great impact on the abdominal muscles. It’s a great way to lose belly fat without wasting too much time.
What to do:
- Stand on the floor with your feet shoulder-width apart. Your hands should be on your hips.
- Exhale as much air as you can from your lungs. Try not to feel the air in your lungs.
- Expand your chest and try to push in your stomach as much as you can. Imagine that you are trying to touch your spine with your belly.
- Hold for 20 seconds and release.
- Repeat 10 times.
Important: This exercise must be done on an empty stomach to avoid digestive problems. If you have any heart or lung problems, it is better not to practice this exercise.
1. Relaxation on the chair
At the end of your workout, sit back in a chair, relax for a moment, and do a simple activity like arm circles.
What to do:
