A 10 minute exercise that will change your mood!
Looking for an exercise program that will quickly boost your energy when your time is limited? In this article we present you a great aerobic exercise that will help you to keep your fitness at a very good level throughout the day.
We would recommend that you do a quick 10 minute workout in your program, the results will be beneficial, and it will give you instant energy boost! So watch an easy 10 minute exercise for everyone.
Here are 3 key reasons to find time for a 10 minute exercise:
1. When you are stressed out, a 10 minute exercise will give you the energy you need and help you regain your concentration.
2. In all of us, it is often the case that we do not find time for our regular exercise program, resulting in guilt. A 10-minute exercise can be enough to dispel this unpleasant feeling.
3. 10 minute exercises can give you immediate results that will surprise you.
One great way to see the true benefits of a fast workout is to focus on a specific muscle group or physical state, such as strength, cardiopulmonary endurance, or flexibility. The 10 minute program we present here aims to improve cardiopulmonary resistance:
Dynamic warm-up 2 minutes
Your warm-up should always be dynamic so that the body can "melt" gently and slowly raise the heart rate.
A 120-second warm-up is usually enough to get you through the main part of your workout, but if you feel a little tighter on certain days, you can devote a little more time to warm-up.
- Circle with your hands while doing steps on the ground for 30 seconds.
- Step on the ground with your knees high while hand stretching for 30 seconds.
- Make 10 repetitions on the soles: stand upright with your shoulders open, lift your toes and then lower the heels.
- Take 10 deep seats: stand upright with your shoulders open and your toes facing forward. Sit back, like you're sitting in a chair, stay in that position for a second, and then - pushing the basin - back to the upright position.
- Make 10 low views. Viewing is to take a step forward first and then backward with one foot. With your hands on your hips and holding your back straight, take a big step forward, lowering your back knee to the ground. Stay in this position for 2 seconds and repeat with the other leg.
- Jog on the spot for 30 seconds.
8 minute fat burning program
One of the benefits of aerobic exercise is that it includes many effective, fun and simple exercises for the whole body to choose the ones you prefer.
Here is a list of eight simple exercises that do not require special equipment. Try to run each exercise for 30 seconds, then repeat the cycle. The list includes both high and low intensity exercises. To maximize the benefits, on a scale of 1 to 10, the exercise intensity should range from 7 to 8.
If, again, your fitness is not very good, you can only perform single-digit exercises (and at a slightly slower rate). You should never push yourself to the point where you no longer feel comfortable.
1. Hand lifts step by step
Stand upright with your legs closed and hands on the side. With one foot take a step to the side, then return to the starting position. Repeat the same move to the other side. Continue these movements alternately, and when you have a steady, dynamic pace. Add the hand movements: raise the hands when you step on the side, and return the hands to the side when the foot returns to its position.
2. Hand lifts by jumping to the side and deep seat
Stand upright with your legs closed and hands side by side, then open your legs with your arms raised. Landing in a deep seat with bent knees, stay in this position for two seconds, and jump again to return to the starting position.
3. Rolling on the ground
Roll on the ground, raising your knees high straight in front of you and shaking your hands back and forth at the same pace as your feet.
4. Sprint on the spot
Sprint as fast as you can. Hand and foot movements should remain fast and dynamic.
5. Deep seats
Stand upright with your shoulders open and your toes pointing forward, then sit backwards as if you were actually trying to sit on a chair. Stay in that position for a second and then - pushing the basin - back to the upright position. The back should be straight, the chest high and the weight not falling to the knees.
6. Burpees (dynamic combination of deep seating, bending and vertical jump).
Take a deep seat with your knees open and place your hands on the ground right in front of you. Tilt your legs backwards, keeping the upper body firmly in a bent position. In a controlled manner, perform a bend and immediately return your feet to their original position (ie seating position). From this position, jump as high as possible into the air, with your arms clasped over your head.
7. Sidestep
This exercise is reminiscent of dance moves. Stand upright with your legs closed and hands relaxed to the side. Take a step to the left while tilting slightly forward, bringing your right hand diagonally across your body to your left knee. Then hit the floor with your right foot just behind your left foot. Allow the central starting position and repeat on the other side.
8. Quick Skating
For this exercise you use the same movement that you did in sidestep, except that you are jumping to each side and back instead of steps. Basically, you mimic the movement of a speed skater, shaking your hands back and forth and trying to get farther along with each jump.
Remember to repeat all the exercises twice. The secret is to have fun and be creative. After you get the hang of it, you can continuously refresh this 10-minute program by adding your own favorite aerobic exercises. Finally, do not forget to hydrate your body and drink water after your workout.
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Ready for the 10-minute workout a day?
