Use a stopwatch or look at the clock to time yourself doing these exercises.
It can be hard to make the time to exercise, and many people find they don’t have enough hours in the day to fit in a gym session after work, school, family or other commitments, but here’s a simple workout you can do at home, and it just takes 10 minutes a day … so there’s no excuse!
10 Minute Workout
Star Jumps– 2 minutes
To do a star jump, start with your hands on your thighs, knees slightly bent and jump up. Land with your arms straight up in a ‘Y’ shape and your feet apart. Then jump back to your starting position. Repeat for 2 minutes This will get your whole body warmed up and ready for more exercise.
Squats– 2 minutes.
To do a squat, start with your feet shoulder-width apart, and your arms by your sides. Then bend your knees and squat down as if you are trying to sit on a chair that’s slightly too far away.
Keep your back straight, look forward and slowly raise your arms out in front of you. Then lift yourself up into a standing position again. Do three sets of ten squats, taking a 10-second break in between each set.
Planking– 30 seconds to 1 minute
To do a plank, simply lie down on your front, and prop yourself up on your toes, elbows and forearms as per the picture above. Hold yourself up for 30 seconds, or as long as you can manage, then lower yourself down for a moment to rest, then try again.
This may be hard for beginners so you can build up to holding the plank for 30 seconds at a time. When you can do this, start to work up to holding the pose for a minute. This works out your core muscles and is good for toning the whole body.
Press-ups– 2 minutes
To do a press-up, lie down on your front, put your palms down under your shoulders, prop yourself up on your toes, and push yourself up, then down again.
Try not to lean back– keep your shoulders over your palms as shown in the above picture. Repeat ten times, take a short rest, then do 10 more. Complete 3 sets of 10 press-ups. If you are struggling, try a modified press-up position by putting your knees on the ground.
Skipping– 3 minutes
Use a skipping rope (you can get a good one very cheaply from any sports shop– or borrow one from the kids!) and skip for 3 minutes as a fun, super-effective way of getting some cardio exercise. Skipping is good for stamina and works your whole body.
If you can’t manage 3 minutes, start slowly and do as much as you can, and slowly work up to skipping for 3 minutes.
These quick, fun exercises can all be done at home with no special gym equipment required, and will help improve your stamina, strength, and energy levels, and help you to become fitter and healthier.
Note: as with all kinds of exercise, if you have any medical issue that may prevent or hinder you from doing any of these exercises, consult a doctor before starting.