10-Minutes Quick and Effective Workouts

“I am short on time”, “I do not have time for the gym”, “I am too tired to exercise after work”. If these sound familiar, the 10-minute workouts below are just what you need to get your exercise of the day done. These workout routines are equipment free they are perfect to squeeze into your packed schedule. There are 4 sets of 10 minutes workout, with warming up exercises. With just 10 minutes, these exercises help strip off excess fat, strengthen your cores, build muscles and thus improve your appearance. If you are being consistent by doing all these exercises every week, you will get in shape in no time.

Warm Up

It is important to warm up properly before you start exercising to prevent any injury. This routine should take approximately 6 minutes. Feel free to warm up for longer if you feel the need.

• March on the spot: Aim for 3 minutes of marching

Start off with marching on the spot the march forward and backwards. Move your arms up and down, while keeping your elbow bent and fists soft.

• Heel dig: Do 60 heel digs in 60 seconds

Place alternate heels to your front, make sure the front foot is pointing up, and punch put with each heel dig. Slightly bend the supporting leg

• Knee lift: Do 30 knee lifts in 30 seconds

Stand straight and bring up alternate knees to touch the opposite hand. Keep your back straight and your supporting leg bend

• Shoulder roll: Do 2 sets of 10 repetitions

Roll your shoulders forwards and backwards 5 times each. Place your hand as the side of the body

• Knee bend: 10 repetitions

Stand with your feet shoulder-width apart and hand stretched out. Bend the knees to lower yourself no more than 10 cm. Stand up and repeat.

1. Cardio Workout

This routine helps burn calories and lose weight. It counts towards your recommended 150 minutes of aerobic exercise every week.

• Rocket jump: Do 2 sets of 15-24 repetitions

Stand with your feet hip-width apart, hands on your thighs and leg bent. Jump up and stretch your arms above your head, extending your body. Land softly, reposition and repeat.

• Star jump: Do 2 sets of 15-24 repetitions

Stand straight with your knees slightly bent and arms by your side. Keep your back straight. Jump up, extending your arms and legs into a star shape in the air. Land softly, reposition and repeat.

• Squat

Stand with your feet shoulder-width apart with your hands stretched out in the front. Bend your knees to lower yourself until they are nearly at a 90-degree angle. Keep your back straight and do not let your knees extend beyond your toes.

• Burpee: Do 2 sets of 15-24 repetitions

Stand straight, then drop into a squat with your hands on the ground. Kick your feet back into a push up position. Then, jump your feet back into a squat and jump up with your arms extending above your head.

2. Toning Workout

By just 10 minutes, you could firm up your abs, arms, legs and bum. All you need is a resistance band or some bottles of water. This routine counts towards your recommended weekly activity target for strength.

• Full Press-up

Place your hands on the ground underneath your shoulders, fully extended while you keep your legs straight and knees off the floor. Bend your arms at your elbows until your chest is lowered 5 cm above the floor. Push up and repeat. Keep your legs and back straight all the time.

• Tricep dip: Do 2 sets of 12-15 repetitions

Sit on the floor with your hands on the floor behind you, fingers pointing towards your body. Lift your hips off the floor and slowly bend your elbows and lower the body close to the floor and push back up slowly.

• Shoulder press: Do 2 sets of 12 to 24 repetitions

With the resistance band under your feet, stand straight with your arms bent by your side, fists raised to your shoulder level. Extend your arms slowly above your head, then widen the hand grip before you returns your arms to the starting position.

• Shoulder press with lunge: Do 1 set of 12 to 24 reps on each side

Bring your right foot forward and place the resistance band under your foot.  As you bend your leg to drop into a lunge, make sure you stretch your arms above your head. Slowly return to the starting position and repeat with your left foot.

• Bicep curl: Do 2 sets of 12-24 repetitions

Stand with your feet shoulder-width apart and place the resistance band under the feet. Hold the band with your arms straight by your side, and palms facing out. Slowly raise your fists to your shoulders by bending your elbow.

• Lunge: Do 1 set of 15-24 repetitions with each leg

Stand with your right leg forward and left leg backward. Bend the knees slowly by lowering into a lunge, until both legs are at a 90-degree angle. Then push back up to a starting position and repeat. Keep your back straight and make sure your knees do not extend over your toes.

• Stomach crunch: Do 2 sets of 15-24 repetitions

Lie down on your back, keeping your knees bent and hands on your thighs. Keep your lower back on the floor and raise your shoulder blades no more than 7.5cm off the floor. Slowly lower the shoulders down and repeat.

3. Abs workout

These exercises will help strengthen your core muscles.

• Stomach crunch

Lie down on your back, keeping your knees bent, feet on the floor and hands on your thighs. Keep your lower back on the floor and raise your shoulder blades no more than 7.5 cm off the floor. Slowly lower the shoulders down and repeat.

• Oblique crunch: Performs 12 crunches and repeat on the opposite side

Lie down on your back, keeping your knees bent and feet flat on the floor. Roll your knees to one side down to the floor with your hands across your chest. Curl up towards your knees until your shoulder blades are raised no more than 7.5 cm off the floor.

• Plank: Hold this position for 5-10 seconds and repeat 8-10 times

Place your hands on the ground underneath your shoulders, fully extended while you keep your knees off the floor. Make sure your hips and legs are raised to create a straight line from head to toe.

• Side plank: Hold this position for 5-10 seconds and repeat 8-10 times

Lie on your side propped up on an elbow. Your shoulder should be directly above your elbow. Make sure your hips and legs are raised to create a straight line from head to toe.

• Stomach crunch with legs raised: Do 12 crunches

Lie down on your back, keeping your knees bent and feet flat on the floor, with your hands across your chest. Bring your knees slowly towards your chest, keeping them bent at a 90-degree angle, until your bum and tailbone come off the floor. Hold this position for a moment and lower it down slowly.

4.  Legs, Bum and Tummy Workout

• Squat: Do 2 sets of 15-24 repetitions

Stand with your feet shoulder-width apart with your hands stretched out in the front. Bend your knees to lower yourself until they are nearly at a 90-degree angle. Keep your back straight and do not let your knees extend beyond your toes.

• Lunge: DO 1 set of 15-24 repetitions with each leg

Stand with your right leg forward and left leg backward. Bend the knees slowly by lowering into a lunge, until both legs are at a 90-degree angle. Then push back up to a starting position and repeat. Keep your back straight and make sure your knees do not extend over your toes.

• Calf raise: Do 2 sets of 15 repetitions

Place your hands on a wall for stability. Move on to your toes slowly, lifting your heels off the ground. The slowly lower the heels back down and repeat.

• Stomach crunch

Lie down on your back, keeping your knees bent, feet on the floor and hands behind your head. Keep your lower back on the floor and raise your shoulder blades no more than 7.5cm off the floor. Slowly lower the shoulders down and repeat.

• Back raise: Do 2 sets of 15-24 repetitions

Lie down on your chest and place your hands by your temple. Raise your shoulders off the ground of no more than 3 inches while keeping your legs and feet on the ground. Slowly lower the shoulders down and repeat.

With just 10 minutes a day, you can easily get your ideal body shapes. Let’s start moving now!

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