To prevent many lethal diseases, we should be physically active and have stress free mind. Despite the fact that we all are too busy nowadays, we usually neglect the importance of exercise for leading the healthier life. Along with toning effects of exercise on your body, it can also improve your mood, makes you more energetic and brings out the natural glow of your skin.
Exercise is not only restricted to those who wants to gain or lose some extra kilos; in fact, if you think that you’re fit enough and don’t need to do any physical activity, exercise can increase your strength and improves the flexibility to keep you active for a longer time.
Though, you’re following an extremely busy schedule but if your health is compromised then your work performance would also be decreased, as a result, you lose your job, unfortunately. So, for preventing any such situation, you should at least take out 30 minutes from your busy schedule to give your body a treat of exercise. So, here you go with the 10 minutes challenging total body workout!
1. Jumping jacks
No. of sets and repetitions: 60 reps and 1 set
Targets: Core, Upper, and Lower Body
While starting any exercise circuit, you should warm up your body so that it can heat up and the muscle elasticity increased. Jumping jacks will provide the similar effects of the warm up but make sure that you’re completing the repetitions, try not to stop in between the exercise.
Let’s start: stand straight with your feet together, knees slightly bent and arms extended out to the sides. Hold your tummy in and inhale deeply and exhale. Hop while raising arms and separating legs to the side. Land on your forefoot with legs apart and arms above your head. Start doing the same method to complete the set and switch to the Squats.
At the end: Inhale and exhale for three times to catch your breath.
No. of sets and repetitions: 30 reps and 2 sets
Targets: Glutes, Abdominals, Hams, and Quads
Squats are the best exercise for toning your butts and thigh muscles. While performing the squats, try to lower your body as much as you can. So that it’ll leave the double effect on your muscles.
Let’s start: stand straight with hips-feet-width-apart. Elbows flex and hands on the waist. Straighten your back and squat down just like you’re sitting on a chair. Make sure that your knee will not go beyond your toes, it can cause injury. Complete the set and switch to the Lunges.
At the end: Inhale and exhale for three times to catch the breath
No. of sets and repetitions: 30 reps and 1 set
Undoubtedly, lunges are the most challenging exercise for every beginner. But you should start this exercise with the gradual movements and then slowly lower down your upper body. Don’t do the lunges rapidly if you’re not familiar with this move. First learn the technique and then progress it according to you.
Let’s start: stand straight and place your right leg forward with the hands on your wrist. Keep your left leg behind the right one and extend it. Hold your abs tight and clench your Glutes too.
Flex both of knees at the same time but your left leg shouldn’t touch the floor and your right leg shouldn’t go beyond your toes.you can add dumbbells as well, but it’s not necessary. Complete the set and switch to the side lunges exercises.
At the end: Hold the lunge position for 5 seconds and keep inhaling & exhaling.
4. Side Lunges
No. of repetitions & sets: 30 reps and 1 set
Targets: Inner thigh
It is a modified version of regular lunges, but it is much more challenging than the it. Along with the inner thigh, this move improves your coordination and balance. So, when you’re switching to this exercise, just keep in mind that the movement pattern will be different like in the standard lunge, you’re moving in the vertical plane but during side lunges, you’ll be moving in the horizontal plane.
Let’s start: Stand straight with the feet together. Keep your arms on your waist. Hold your tummy in and straight your back. Take a big step to your right and flex your knee. Come back to your original position once again then take a big step to the left side with bending your legs. Complete the set and switch to the knee to chest.
At the end: Hold for 5 seconds while completing the set and inhale deeply and exhale.
5. Knee to chest
No. of repetitions & sets: 30 sec and 1 sets
Targets: Lower Back, Hamstring, and Glutes
Besides with improving the flexibility of the muscles, knee to the chest is also good for easing of the pain in the hip and increases the range of motion of the hip. As a stretch, it can also used to reduce lower back pain but its intensity would be less. However, it can also prevent the low back pain as well.
Let’s start: stand straight with hips-feet-apart and elbows partially flexed on the sides. Make sure that you’re holding your tummy in. Bend your right knee with the left elbow forward and then bend left knee with the right elbow forward. Complete the set and then switch to the crunches.
At the end: Hold for 5 seconds while completing the set and inhale deeply and exhale.
No. of repetitions & sets: 30 reps and 2 sets
Targets: Abdominal muscles
To flatten your tummy, crunches are the best exercise for reducing the belly fat. Crunches can be done in supine lying or standing but I would suggest you to do it in standing, it would be more effective.
Let’s start: stand straight with feet apart a few inches and bend your knees slightly. Tighten your abs and place your arms behind the head ( you can also place the arms in front of your chest just like in the picture). Crunch your right elbow to the left leg and then perform the similar method on the opposite sides. Complete the set and then switch to the breath in and out.
At the end: make sure that you’re inhaling and exhaling properly.
7. Breathe in and out
No. of repetitions & sets: 30 sec and 1 set
Targets: Upper, Middle, and Lower Abs
This move might seem so simple, but this is the most effective exercise for toning your abs. Though, you’re inhaling and exhaling in each move but to do breathing alone has its own effect on the abs. you will be more focused on your breaths and this will help to reduce the belly fat.
Let’s start: stand straight and feet apart. Keep your arms on the sides. Tuck your tummy in and inhale. Then release the belly by exhaling air. Throughout the exercise, your butts should not be moving while breathing in and out. Complete the set and switch to arm circles.
At the end: when you inhale, try to hold for 5 seconds, it’ll help in strengthening your abs.
8. Arm circles
No. of repetitions & set: 30 reps and 3 sets
Targets: Upper Back, Shoulders, and Arms
Arms should also be toned along with the other major part of the body. No one likes the flabby arms; so, you can trim your arms by doing the arm circles. Make sure that you’re completing each set properly. Start with the small circles then progress it to the wider circles and then make huge circles. As you wide the area, the challenge will be increased. So, don’t drop any set of the circles.
Let’s start: stand straight and keep your feet slightly width apart. Straight your back and stretch your arms out to the sides. Don’t forget to hold your tummy in.
Then imagine that you’re drawing small circles and in a meanwhile, start moving your arms in a circular motion. After completing the set of 30 reps then increase the width of the movement and make the moderate circles. Then complete this for about 30 seconds and make a huge circle from your arms. Complete the set and then switch to the
At the end: you’ll find the pain in your shoulder area but try to complete the set. You can also do deep breathing in between each set.
9. Bicep curls
No. of repetitions & sets: 30 reps and 1 sets
This is the simple move and best for toning the biceps. Biceps is located on the front part, covering half of your upper arm. Biceps are also included in the major muscle group of the body. So, it should be toned as well.
Let’s start: stand straight and feet separated for a few inches. Keep your back straight and tighten your abs. Place your arms at your sides and then fix the elbows at your torso. Then flex your elbows completely and then back to its original position.Again, it’s not necessary to add any weights. Complete the set and then switch to the ‘X’ and ‘O’.
At the end: you can also do this exercise with the alternatively on each side.
10. Say X and O
No. of repetitions and sets: 30 sec and 1 set
Targets: Face muscles
When it comes to the toning workout, your face muscles should be toned too. This exercise will help to get rid of the excessive fat of your cheeks and the fatty layers under your chin.
Let’s start: Sit or stand straight and keep your arms by your side. Don’t round your shoulders, keep it aligned. Say ‘X’ and ‘O’ alternatively while keeping your neck in neutral position. Complete the set and switch to the neck movements!
At the end: try to hold the each position for about 5 seconds and feel the stretch in your neck and face.
11. Neck movements
No. of repetitions & sets: 30 reps and 3 sets
Targets: Neck muscles
Simple and gentle movements of the neck can increase the elasticity of your neck muscles. Your neck should be stretched in the rotation, side flexion and flexion & extension. You can also do these movements during neck stiffness and pain, but you shouldn’t go beyond your pain level.
Let’s start: keep your neck in the neutral position and then look up to the ceiling and then touch your chin to the chest. Repeat the procedure for about 30 reps. Look on your sides’ right to left and then left to right and repeat this exercise for about 30 reps. Touch your right ear to the right shoulder and then do this on the other side for about 30 reps. complete the set and congratulations, you did it!
At the end: hold each movement for about 5 seconds
Get into supine lying position and close your eyes and just relax. You accomplished your task successfully 🙂