Life isn’t easy when you’re busy, I know.
Going to the gym is time-consuming, what with all that getting there, working out, and going
back. So if you’re not keen on wasting your time on the road, I’ve got something for
you: a 10-minute, full body workout without any equipment whatsoever. All you need is
a mat to make you more comfy on the floor. Surely you have one?
Without any further ado (“ado” in this case meaning “fussing about something unimportant”)
, let’s get started with… 1. Jumping jacks
These are a great warm-up and a nice cardio exercise to get your blood pumping before
strength training. If you don’t feel like going for a run, jumping jacks will do the
trick just as well. Stand straight with your feet hip-width apart
and arms along your sides. Now jump up, bringing your feet apart and raising your arms to clap
your hands overhead. As soon as you touch the floor, jump up again, getting back into
the starting position. Kinda like at a pop gig.
Do this exercise for a full minute, then immediately get on to the next one. It’s important not
to rest between the exercises in this workout to make your muscles engaged for the whole
time. 2. Pendulum lunges
These are your basic lunges with a twist: you don’t just do them forward or backward,
but both ways at once. When you do them like this, you engage your hips, thighs, and glutes
from all sides, making it all the more effective. Stand straight with your feet together and
arms along your sides. Take a step back with your right leg and land on the ball of your
foot. Now bend your knees and touch the right one to the floor, while keeping your core
and glutes engaged. Don’t bend in the waist, it’ll create unnecessary strain in your
lower back and ruin the exercise. Now push yourself up and forward, straightening
your left leg and swinging your right one forward in a pendulum motion. Without stopping
at the standing position, step forward on your whole foot and bend your knees again,
this time touching your left knee to the floor. Again, keep your core engaged and your back
straight. Push yourself up and backwards into another rep. All in all, it should look like
the most hesitant spring steps before a run ever.
Repeat this move for 30 seconds, then switch your legs and have another 30-second go with
your left one. 3. Pause squats
This is an upgrade to regular squats that add some static load to the dynamic one. Your
quads, hamstrings, and glutes will burn and you’ll love it.
Stand up straight with your feet shoulder-width apart. Lower into a squat, bending your knees
and pushing your buttocks out. Keep your back straight and don’t lift your heels off the
floor. Just imagine there’s a chair behind you and sit on it — just don’t forget
it’s imaginary, though. When you’re in a squat, stay still for three seconds. Feel
the absence of the chair! Then, finally get up into the starting position and do it all
over again. 10 reps should convince you there’s no actual
chair. 4. Mountain climber twist
We’re going up! This exercise will train your core, abs, and — to a lesser extent
— your hips. Get into the push-up position with your palms
on the floor right beneath your shoulders, and your lower body propped on your toes.
Bring your right leg to your chest, twisting your core at the same time and trying to touch
your knee to your left elbow. Put the leg back down and repeat with your left leg and
right elbow. Overall, imagine there are steps you’re going up, but you’d like to do
it in style. Full 30 seconds of this catwalk will do the
job. 5. Burpees
Admit it, you’ve just rolled your eyes! Don’t do that, please. What kind of workout
it would be if there were no burpees? They’re fast and furious, engaging almost your entire
body and adding that much-wanted cardio effect to the bunch.
Anyway, let’s refresh it in your memory. Stand up with your feet hip-width apart, then
bend your knees and put your hands on the floor. Kick those legs of yours behind you
to get into the push-up position and do just that! I mean, bend your elbows until you touch
your chest to the floor and then push yourself back up in a powerful move, simultaneously
bringing your legs under your body. Push with your legs to propel yourself up, straighten
up and raise your hands in the air. When you land, immediately go for another rep. That’s
a burpee for ya! 10 times will be just fine. 6. Blast-off push-ups
Here comes the serious stuff! Where regular push-ups only train your shoulders, triceps,
back, and chest, blast-off variation goes much further: it makes your whole body work!
Add the abs, hips, and glutes to the muscles I just mentioned — it’s a real workout
machine! Start off in the standard push-up position,
placing your hands right beneath your shoulders and your feet on tiptoes. Lower yourself to
touch the floor with your chest, then push yourself back up. Now to the interesting part:
when you’ve returned to the initial position, bend your knees and push your buttocks back
until you almost sit on your heels. Your hands should remain on the floor where you put them,
your back must stay straight, and your abs tightly squeezed. It’s basically a love
child of a squat, a burpee, and a push-up. Return to the initial position again and repeat.
If you want to add some more hardcore to this exercise, you can push yourself up at the
back movement and make a jump with your arms raised to the ceiling. This way, you’ll
burn your thighs and glutes — that is, if you’re not tired of engaging them yet. If
you are, just take it easy and do it like I told you earlier.
How about 10 reps for blast-off push-ups too? I think it’s quite enough. 7. Diamond push-ups
In fact, push-ups are quite a versatile exercise if you know how to do them. This variation,
for example, engages your biceps much more than the regular one. Who needs dumbbells
when you’ve got everything you need just under your feet? I mean, the floor?
Get into the regular push-up position first with your hands right beneath your shoulders
and bla-bla. We’ve done that several times already, you know what to do, right? Now move
your hands closer together until your forefingers and thumbs touch, forming the shape of a diamond.
Bend your elbows and lower your body to touch the floor with your chest. Keep your back
flat, and make sure your arms are as close to your torso as possible. Keeping your elbows
apart will shift the strain, and your biceps will get less fun. Now push yourself back
up and repeat. Do 10 reps here as well. 8. Back extensions
You don’t want to forget about your back, do you? This exercise looks ridiculous but
it’s awesome for your lats, which are the largest back muscles, as well as your abs
and even lower back. Lie on your stomach face down with your legs
straight and your arms along your body. Try not to squash your nose on the mat. Now squeeze
your abs and lift your head and shoulders off the floor. Keep this position for a couple
of seconds and get back down. Repeat this for 30 seconds and get ready for
the last exercise of this set. 9. Triceps dips
Yep, triceps are the last muscles in this full body workout, and you can target them
easily with dips. All you need is a couch or a chair, or any elevated surface for that
matter — even steps will do, if they’re high enough.
Sit on the couch and place your hands at your sides, grabbing the edge tightly with your
fingers. Slide your butt from the couch and prop yourself on the heels, keeping your legs
straight, and the hands still there on the edge. Make sure your elbows are straight,
as well as your entire body from shoulders down. Now bend your elbows at a right angle
and push yourself back up. That’s it — one rep’s done! As simple as that. Now repeat
it 20 times, and you’re free! Okay, so this is a workout for almost every
muscle in your body, and it only takes 10 minutes a day. You can do it every other day
without any harm because it only uses your body weight and doesn’t strain you too much.
Just don’t forget about a good old warm-up before you start — well, jumping jacks are
there for you, so good training to you! By the way, before I forget, you can also
add your own exercises and variations to this list, or just increase the number of reps
for each of the ones I told you about today. It will make the whole routine a bit longer,
but it’ll bring you much more benefits later. And you’ll still not need to go to the gym,
so time will be well-spent! What other exercises would you add to this
full body workout? Let me know down in the comments! If you learned something new today,
then give this video a like and share it with a friend.
But – hey! – don’t burpee just yet! We have over 2,000 cool videos for you to
check out. All you have to do is pick the left or right video, click on it, and enjoy!
Stay on the Bright Side of life!