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10 Minutes Workout To Tone Full Body

 



Body-stretching exercises

A workout is also a very important part of our daily routine as eating food, sleeping, and other things we do. But often people skip the workout with a very stupid excuse of not having time. Therefore, today in this blog I will show you some sets of simple workouts that you can easily do it in 10 minutes. You can say it a 10-Minute Total-Body toning exercise.

These 10-Minute exercises will tone your full body. As a beginner, I would suggest you do it 3 days a week. After that, you may increase the number of days and also the difficulty level of exercise.

You might be thinking, why I am emphasizing so much in adding exercise in your daily life. So, the answer is…

exercises are the best way to keep your body in active mode. Exercises not only help you to look better but it is very necessary for physical fitness. Regular exercise also decreases the risk of rising diseases like high blood pressure, obesity, and type 2 diabetes, etc. Other than these Exercises have some other benefits also let have a look…..

Benefits of Exercises:


Exercises strengthen the heart, bones, and lungs.
It helps to keep arteries and veins clear
It reduces the blood sugar levels
It controls the bodyweight
It helps to prevent cancer
It also regulates the blood pressure
It improves energy levels
It also enhances the emotional well-being and improves the energy level

10 minutes full-body toning workout

Here, I have mentioned a 10-minute total-body toning workout in three parts LEVEL – 1 (BEGINNERS), LEVEL – 2 (INTERMEDIATE), LEVEL – 3 (EXPERTS) respectively.

Before starting this 10-minute body toning exercises one should warm up his / her body and again after completing the exercises you should do stretching.

For a warm-up, you can walk or jog for 3-4 kilometers or march or you can do skipping or cycling also.

MUST: While performing any of these exercises mentioned below, you come across any sort of pain in any of your body parts. Do concern with the doctor instead of continuing it.

1. Push-Up on Knees 

Equipment Needed: A Mat

Start with plank position, keep your arms straight and shoulder above the wrist.
Keep your knees on the ground, and legs together
Keep your head and knees straight and come upward.
Engage your core and chest

2. Body-weight Squats

Equipment Needed: None

Stand straight with both the feet at hip-width.
Push your butt back and lower just like a chair position
Keep your abs tight and lift your chest
Push yourself through your heels and return to a standing position.
How many times to do: 10 times

NOTE: People having problems in their knees and back are highly recommended not to do this exercise.

3. Plank Taps


Equipment Needed: A Mat

Take a plank position with your wrists under your shoulders and tighten abs
Lower your knees to the floor.
Touch your opposite hand to the opposite shoulder
How many times to do: 16 times

4. Jumping Jacks


Equipment Needed: None

Stand straight with your feet’s together and keep your arms by your sides
Jump by making your arms out together
At the same time raise your arms so that they meet your overhead
Jump back by lowering your arms back down to your sides
How many times to do: 20 times

NOTE: People having problems breathing or suffering from asthma are advised not to do this exercise.

Important: Do as many circuits as you can do in 10 minutes. And also rest for 45 seconds in between circuits.

Equipment Needed: A Resistance band (for few exercises)

As there are 6 exercises as compare to the first stage there were only 4 and in addition, the number of times to repeat exercise is being also increased so, try to do these exercises fast so, that you are able to complete it in 10 minutes.

1. The ¾ push-up and full push up

A) The ¾ push-up (push – up on knee)

Keep your hands beneath your shoulders and keep your arms extended,
Flatten your palms and keep your fingers forward-facing position.
Make sure your knees are touching the floor.
Bend your elbows and lower your chest down
Push yourself back up

B) Full push up

Here, you have to do just the same as above. The only difference is in this your legs will be straight and knees will be off to the floor.
In this exercise keep your legs and back straight all the time.

LEVEL – 2 (EXPERTS)

In this stage distribute the exercises in two parts Set – 1 and Set – 2 and follow it on alternatives day. Like,

Monday – Wednesday – Friday: Set – 1

Tuesday – Thursday –Saturday: Set – 2

Sunday: Rest

THIRD STAGE

Set – 1

Walking lunge – 10 times each leg
Side lunge – 10 times each side
Butt kick – 25 times each leg
High knee – 25 times each leg
 Set – 2

Arm circle – 20 times each leg
Trunk twist – 20 times each side
Side bend – 20 times each side
Toe touch – 15 times
You can try some more different – different types of exercises by watching You Tubes and other videos.

Conclusion:

Now, I believe that you don’t have an excuse for not having time for workouts. Try the above mentioned 10-Minute Total-Body toning exercises and enjoy a healthy life and a toned body. Please follow the sequence of the first stage, second stage, and third stage respectively so that your body accepts the changes you made in your daily routine by adding exercises in it.


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