If the thing holding you back from moving your body more is not having a gym membership and fancy equipment, then know that you don’t need either of these things to do a really awesome workout.,
Not only can you do a full body workout without needing any gear, but you can also do this full body- toning workout quickly and effectively in under ten minutes!
Whilst you don’t need anything fancy, there are a few things you will need t prepare before you get started. You might want to grab a stopwatch or timer (use the one on your phone) to help keep yourself on track. You will also need a pair of dumbells, but don’t worry if you don’t have any of your own. Grab some canned veggies, fill an empty water bottle with sand or rocks, use plastic bags of rice or beans, or even grab some old socks and fill them with sand or rocks to make an at-home version. There are many ways you can great creative using the furniture and belongings that are around you.
So, are you ready? Get set…and go!
Warm-up – 30 seconds
First, need to do a warm-up. This will help get you energized for the rest of your workout and help prevent injuries. It will also help alleviate any aches and pains that might arise after your workout.
Warming up your body will increase the movement of blood through your tissues, making the muscles more pliable while also delivering oxygen and nutrients to your muscles so you don’t get out of breath so easily.
Run on the Spot (30 seconds)
For this warm-up, run in place, lifting your knees as high as you can get them while pumping your arms up and down. Do this as quickly as you can for 30 seconds.
Main Workout – 7 minutes
Next is the core of the workout. Each of these moves target multiple areas of your body for maximum results with minimal time. Plus, they’re fun to do! You can rest for 10-15 seconds between each of the exercises in this routine.
Pushups or Assisted Pushups (30 seconds)
Repeat as many times as you can in 30 seconds while still maintaining proper form. If this is too demanding, you can lower your knees to the ground and push up your upper body weight only.
Dumbbell curls (1 minute)
Pick up two dumbbell, one in each hand, and stand up straight with legs together. With arms hanging down by your side, place your elbows in against your hip bones. Slowly curl your left arm up until your forearm touches your chest. Squeeze your biceps then lower your arm back to your side. Repeat using the right side. Continue alternating arms as many times as you can for a total of one minute.
Bicycle crunches (1 minute)
Lie on the floor with your legs up, bend your knees until your hips and knees form a ninety-degree angle. Place your hands behind your head and roll your shoulders up off the floor until your shoulder blades barely touch the ground. Then, straighten your left leg out while twisting your body to the right side. Now, return your left leg and torso to the starting position and repeat the movement on the right side. Continue alternating the left and right side as many times as you can, while maintaining proper form, for one minute.
Burpees (1 minute)
Begin in a standing position with your feet shoulder-width apart. Next, squat down placing your hands flat on the ground in front of you. Shifting your weight to your hands, kick your legs out straight behind you. You will be in a push-up position. Do a pushup. Then, use your legs to push off and hop back to the squatting position. From here, you will hop straight up into the air, landing on your feet in a standing position. Repeat this move as many times as possible in one minute while maintaining proper form. If this proves to be too challenging, you can omit the push-up.
Dips (30 seconds)
Sit on the edge of a chair or low table with your feet together. Hold on to the edge of the seat/table while keeping your feet flat on the floor. Raise yourself up off the seat using your arms and lower yourself toward the floor bending your elbows at a 90 degree angle. Straighten your arms to raise yourself back up and repeat as many times as you can in thirty seconds while maintaining good form.
Walking Lunges – legs and butt (1 minute)
Begin in a standing position, feet together, with a dumbbell in each hand. Take one step forward with your left leg while allowing your arms to hang down by your side. Lower your hips toward the floor until your left leg is at a ninety-degree angle. Push off with your left leg and bring your right leg forward, past your left leg, and lower your body so that your right leg is now bent at a ninety-degree angle and your left leg is pointing toward the floor. Repeat as many times as you can for one minute while maintaining proper form.
Power Squats (1 minute)
Begin in a standing position with your legs slightly more than shoulder-width apart. Keeping your chest and head up, hold your hands out in front of you and sit back as if you are sitting in a chair. Make sure to not let your knees go over your ankles. Lower yourself to the height that you could actually sit in a chair. Then, tighten your core and jump straight up as high as you can. When you land, lower your body back into the squat position with hands out in front of you. Repeat as many times as you can in one minute while maintaining proper form.
Stretch – 1 minute 30 seconds
Finally, we will move on to stretching. Stretching after a workout is highly recommended.
Lactic acid builds up in your muscles during your workout, which can lead to soreness and muscle fatigue. Stretching after will help prevent this soreness, improve flexibility, and help you cool down from your workout.
Here’s your stretch routine
• Shoulder Rolls (15 seconds)
Roll your shoulders up and around toward the front of your body five times. Then, roll your shoulders up and back five times.
• Ear Drop (5 seconds)
Let your head drop to the left side, hold for 5 seconds and then repeat on your right side.
• Side Stretches (10 seconds)
Raise your left arm up beside your head and lean over to the right side, allowing your left
arm to pull you up and over. Hold for 5 seconds and repeat on the right side.
• Toe Touches (10 seconds)
Place your feet and legs together and lean down to touch your toes without bending your knees. If you can’t reach your toes, reach as far as you can and hold for 5 seconds. Stand up and pause then repeat.
• Side Leg Stretch (10 seconds)
Spread your legs shoulder-width apart. Lean down to the left slide and touch your left hand to your left foot. Stretch as far as you can and hold for 5 seconds. Repeat on the right side.
• Quadriceps Stretch (10 seconds total)
Stand up straight and bend your left knee behind you. Grab your left foot with your left hand and pull forward until you feel a stretch. Hold for 5 seconds. Repeat on the right side.
• Hamstring Stretch (10 seconds)
Standing up straight, cross your left foot over your right foot. Bend down until you feel a stretch and hold for 5 seconds. Repeat on the right side.
• Chest Stretch (10 seconds)
Standing up straight, clasp your hands behind your lower back. Pull down on your arms while pushing your chest up and out until you feel a stretch. Hold for 5 seconds. Release and pause and then repeat.
There you go! A quick (but maybe not so easy!) workout to tone and strengthen your body from the comfort of your home. So, now there are no more excuses about time and equipment- you have everything you need right now to get that body into action and to get those endorphins flowing!