Everyone wants to be fit and healthy, but not everyone has the time to spend hours in the local gym. Not only is this difficult to fit in to a daily routine, it also involves traveling, the expense of gym membership and using sweaty equipment. This is all without even mentioning the ongoing Covid-19 pandemic, which has left many gyms around the world temporarily closed.
Luckily, despite what you might think, it’s still possible to maintain a good level of fitness from a home workout of just 10 minutes a day. The following exercises are ideal for short workouts, can be done from your own home and require minimal equipment. Don’t be fooled, however, they will leave you thoroughly exhausted and all the happier for it.
1. Mountain Climbers
These are a variation on the classic high plank position. The difference is, you alternate between pulling each of your knees towards your chest. Whilst this movement may feel strange at first, the benefits are huge. Your abs become fully engaged, making them great for core strength, as well as increasing agility. Mountain climbers also provide an intense cardio workout, meaning you’ll also burn calories and improve your stamina.
Looking to strengthen and tone your legs? Look no further. Squats target almost every muscle in your legs, including the thighs, bum and calves. Not only this, your abdominals and back muscles play a part in stabilizing the movement, meaning they’ll get some benefit too. Having good technique is important here, no-one likes getting injured. Start with your feet slightly wider than hip-width apart, keep your head up, your heels down, and slowly lower your hips. As you move towards the floor, stop just as your thighs become parallel to the ground. Push up from your heels, and remember to breathe!
If you’ve ever been to an exercise class, your heart will sink at the thought of these. They’re tough, but the benefits are worth it. Burpees burn fat and build muscle, in a relatively short period of time. Your full-body gets a proper workout, along with your cardiovascular system being put through its paces. Technique is less vital here, but watch a few videos first if you’re unsure. If you choose to do just one exercise from this list, make it this.
This is all about upper body strength. Whilst that may not be top of your priorities, they’re a great way to quickly build a strong core, without any equipment and very little space. Your arms and shoulders will benefit too, making them an excellent complement to exercises like squats and lunges. Keep your body in a straight line, with your abs engaged, and you’ll be doing it right.
5. High Intensity Interval Training (HIIT)
High intensity interval training, also known as ‘HIIT’, involves short bursts of very intense exercise, following by even shorter periods of rest. If you’re looking to do some cardio, HIIT will give the biggest benefit for the time spent. In a very short period, you can burn an impressive amount of calories. Try following workout online, which can easily be done in front of a TV or tablet in your lounge. A good place to start is 40 seconds of exercise, followed by 20 seconds of rest, but there are many variants you can do. Try out a few and see what works best for you.