If you want to change your body shape, building muscle should be your top priority.
Furthermore, added muscle mass boosts your metabolism, makingfat losseasier and more efficient in the future.
We’ve put together a 10-minute muscle-building workout to change your body shape in a timely fashion.
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Perform one set of 10 reps for each exercise, then immediately move into the next exercise.
Complete at least one round, but ideally, two or three if time permits.
Aim for a total of three sets of 10 per week on each exercise for maximal benefits.
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Hold weights in your hands for added resistance and maximal muscle growth benefits.
To perform squats, stand with your feet shoulder-width apart and your toes pointed slightly outward.
Keep your chest upright, engage your core, and keep your gaze straight ahead.
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Push your hips back, and bend your knees to lower your body.
Repeat for the target repetitions.
To perform pull-ups, grip a pull-up bar with an overhand grip and hang onto it.
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Pull yourself upwards toward the bar until your chest makes contact.
Lower yourself in a controlled manner until your arms are straight.
Repeat for the target repetitions.
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As with squats, hold extra weight if you want the best results.
Take a step forward with your right foot, keeping your chest lifted and your core engaged.
Push through your right foot to stand up and return to the starting position.
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Repeat for the target repetitions on both legs.
Bicycle crunches target the various core muscles including your obliques and lower abs, sculpting a defined midsection.
Lift your head, shoulders, and feet off the ground, bringing your right knee toward your chest.
Twist your torso, bringing your left elbow to meet your right knee.
Alternate sides, extending the opposite leg out straight each time as if pedaling a bicycle.
Repeat for the target repetitions.
Pushups
Hitting your chest is a must for serious, well-rounded physique development.
Pushups target your chest, shoulders, and triceps, contributing to a solid, muscular upper body.
To perform pushups, begin in a pushup position with your hands under your shoulders.
Engage your core, and keep your spine in a braced neutral position.
Lower toward the ground by bending at the elbows and shoulders.
Focus on a deep squeeze in your chest as you reach the top of the movement.
Do not allow your hips to sag throughout the movement.
Repeat for the target repetitions.
