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No Gym Required 10 Minute Workout
To raise endorphins and help you move through stress, it's a proven fact that a simple 10 minute exercise everyday can help you in numerous ways. Cardio-vascular work (raising your heart rate to a point where talking out loud is strained) will keep you fit, help you sleep at night, and gives your brain a break from stress. Take a brisk walk, take a class, or do the below routine and slowly you will feel a difference in your energy level.
10 Minutes Aerobic Circuit
Warm Up
- Step touch with arms 10 times
- Jumping jacks: 10
- Ski and reach: 10
- Squat with knee: 10
- Genie hands and knee roation: 10
Routine
| Minute | Activity |
| 0:00- 1:30 | Warm up (above) |
| 1:30-2:00 | 3-step squat-touch knee, calf, then ankle |
| 2:00-2:30 | Fast jabs |
| 2:30-3:00 | 3-step side lunge |
| 3:00-3:30 | Speed bag punches |
| 4:30-5:00 | Lunge swing |
| 5:00-5:30 | Hop or step side to side |
| 5:30-6:00 | Hop or step front to back |
| 6:00-7:00 | High knees or run in place |
| 7:00-7:30 | Squat pulse or jump |
| 7:30-8:00 | Front kicks |
| 8:00-8:30 | March in place to cool down |
| 8:30-10:00 | Stretch (see below) |
Stretch: Hold all stretches 15-30 seconds
- Hamstring and Deltoid
- Quad
- Hip
- Triceps
- Inhale and reach up
Calories burned in 10 minutes: 100! (Based on a 175 pound person.)
10 Minutes Abs Routine
Warm Up
- Step touch with arms: 10 times
- Jumping Jacks: 10
- Ski and reach: 10
- Squat with knee: 10
- Genie hands and knee rotation: 10 times
Routine
| Minute | Activity |
| 0:0:00- 1:30 | Warm up (above) |
| 1:30-2:00 | Standing crunch |
| 2:00-2:30 | Standing crunch with twist |
| 2:30-3:00 | Jump rope |
| 3:00-3:30 | Standing torso twist with knee |
| 3:30-4:00 | Oblique elbow crunch |
| 4:00-5:00 | Side bends with weight |
| 5:00-6:00 | Standing sumo crunch |
| 6:00-7:00 | Rotating side punches |
| 7:00-7:30 | High kness/run in place |
| 7:30-8:00 | March in place to cool down |
| 8:00-10:00 | Stretch (see below) |
Stretch: Hold all stretches 15-30 seconds
- Side stretch
- Slight back bend
- Inhale and reach up
Calories burned in 10 minutes: 70 (Based on a 175 pound person.)
