Struggling to balance your busy schedule with time-constraints to stay fit? Well, all you need is 10 minutes from your busy day for a quick cardio workout that helps boost the energy levels. Any exercise is better than no exercise, and if you can’t afford a 30-60 minute workout, a 10-minute cardio-workout works the best to make your feel energized.
Here is how to get the most out of a 10 minute workout. Take a look on Nutrihealthline.com
Begin your workout with a warm-up, a dynamic stretch routine to loosen up your body. Let your movements be slow and flowing.
March on the spot
Start off marching on the spot and then march forwards and backwards, and while marching off, circle your arms. Do this for thirty seconds
March with high knees
Pump your arms up and down in rhythm marching with high knees for 30 seconds.
Knee Lifts- Aim for knee lifts for 30 seconds. Stand tall, bring up alternate knees to touch with the opposite hand. Let your abs tight and back straight. Keep a slight bend in the supporting leg.
Do ten squats by standing with your feet shoulder width apart and toes pointed forward. Lower yourself as if you are sitting in a chair. Hold for few breaths and come back to the start position.
Step forward and then step back with one leg to do a simple lunge. Let your hands be on your hips, straight back and take an exaggerated step forward, lowering your back knee toward the ground. Hold for 2 seconds and step back. Switch to other leg.
Start Your Cardio Workout
Perform each exercise for 30 seconds, and then move to the next one.
1. Start your workout with Marching in place like you have done it in the Warm up session
2. Star Jumps or Squats
Stand straight with knees slightly bent and arms by your side. Now, Jump up extending your arms and legs wide into a star shape in the air. Land softly with knees together and hands by your side to start position. Keep your abs tight and back straight all through your exercise.
3. Shallow Squats with front arm raise
Lift both the arms in front of you, parallel to the floor, while you lower your body. Hold for few breaths. Leading with your hips, lift yourself up and lower your arms down to the side. Repeat it for few reps.
4. Deeper Squats with shoulder press
With arms folded in toward your chest, lower your body. As you lift your body, do a traditional shoulder press and reach up your hands high above your head.
5. Tap Backs
Step your right leg back and swing your arms forward. Repeat it with left leg in a continuous forward movement. Keep your hips and shoulders face forward and look forward. Try not to extend your front knee over your toes as you take a step back. Walk or jog on the spot for 15 to 45 seconds for recovery.
Stand straight. Now drop to a squat position with your hands on the ground. Kick your legs back and get in to the push-up position. Immediately, Jump back your feet into squat position. Finally, Jump up with your arms extending overhead to start position.
Now cool down with a 5-minute stretch routine.
Repeat these sequences daily which take 10-12 minutes, followed by a few minutes of cool down stretch routine.