If you struggle to find the time to exercise, you’re not alone.
But what if we told you that you couldget fitwith just 10 minutes of regular exercise?
And the best part?
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You don’t need fancy equipment or expensive gym memberships to make it happen.
We here atETNTunderstand that only some have the luxury of dedicating hours to their fitness goals daily.
“It’s structured as an AMRAP, meaning as many reps as possible in the allotted time.
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During the rest periods, shake out your muscles and focus on breathing deeply and consistently.”
Squat Jumps
Squat jumps are a great way to work your legs and raise your heart rate.
You’ll start standing with your feet slightly wider than hip-width distance apart and your toes slightly pointed outward.
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Bend your knees, and shift your hips back to lower yourself down.
Land as softly as it’s possible for you to with your feet in the position they began in.
Repeat the movement 10 times," says McNulty.
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Kettlebell Swing
Lunges are a classic exercise for working your legs and glutes.
Use your legs and glutes to lower down until your front thigh is approximately parallel to the floor.
Push through your right heel and step back to the starting position."
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Aim for eight reps per leg for 16 reps total.
“Lie on a mat with your back on the floor and legs straight out.
Extend your arms straight overhead, and rest them on the mat.
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Return to the starting position, then switch sides.
First, get down on all fours on a mat with your hands, elbows, and shoulders stacked.
“Hold this position as you lift your right hand off the floor and tap your left shoulder.
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Perform 10 reps per hand for 20 reps total.
Skaters
Skaters are a fun and effective exercise for working your legs and improving your balance.
Stand with your feet at or slightly wider than shoulder-width distance apart.
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Allow your right foot to track behind and across your body,” says McNulty.
To execute, McNulty says, “Stand with feet hip-width apart or wider, toes pointed slightly outward.
Keep your core tight and posture straight as you bend your knees to lower down.
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Allow your hips to shift back like sitting in a chair.
Next, push through your heels to stand back up, then repeat.”
Perform 12 reps before moving on to the next exercise.
Your hands should be directly under your shoulders.
Next, bend your elbows to lower down slowly, keeping your elbows close to your body.
Your upper arms should form about 45-degree angles from your torso.
Do 10 reps total.
“If these are too difficult, try modifying the movement,” suggests McNulty.
Or you could perform pushups from your knees or on a wall.”
These include your core, quads, shoulders, triceps, and hamstrings.
Next, return your foot to the starting position, then alternate legs.
Keep your core tight and spine neutral throughout the movement."
Perform 10 reps per side for 20 reps total.
