10 minutes workout without gym to lose weight

10 minutes workout without gym to lose weight

Life is not easy when you are busy, know that going to the gym takes a good time with all of that to get to work and back. So if you are not keen to waste your time on the road, I have something for you 10-minute full body workout without any equipment. Absolutely, all you need is a mat to make you more comfortable on the floor. Let's start.

1. Climbing jacks

These are great warm exercises and gentle cardio exercises to get the blood pumped before the strength training. If you don't want to go jogging, the cranes will spend the trick just like standing up straight with your feet wide by the hip and arms along your sides. Now jumping to bring your feet up and raise your arms to clap your hands above the head as soon as you touch the ground, jump back to the starting position, like what happens at a pop music party. Do this exercise for a full minute, then immediately switch to the next exercise. It is important to discomfort between exercises. In this exercise make your muscles participate all the time.

2. Pendulum lunges

These are your basic strokes with a touch that you don't just take forward or backward, but in both cases at the same time when you do like this, you occupy your thighs and buttocks on all sides making it more effective to stand straight with your feet together and arms along your sides. Take a step back with your right leg and landing on your foot ball now bend your knees and touch the right on the ground while preserving your heart and the sticky planks. Do not bend in the waist, stop in a standing position. A step forward on your entire foot and bend your knees again this time touching your left knee on the ground again. Keep your heart interactive and your back straight pushing yourself up and back to another rep. Generally it should look like the most frequent spring steps before ever running this movement. For 30 seconds then switch your legs and make another 30 seconds with your left leg.

3. Pause Squat

This is a regular squat upgrade that adds some static load to the dynamic that your hamstrings and muscle. Muscles will burn and you'll love to stand up straight with your feet across the shoulder down in a squat position to bend your knees and push the buttocks outside. Keep your back straight and don't raise your heels off the ground just imagine having chair behind you and just sit on it. Don't forget it is fictional even though when you are squatting for three seconds you feel an absence then the chair finally rises up in the starting position and does so again ten times it should convince you that there is no actual chair.

4. Mountain Climber Twist

In this exercise, we will train your core abs and, to a lesser extent, your hips reach a pressure position with your palms raised on the floor, below your shoulders, while your lower body falls on your toes. Chest wraps your heart at the same time and try to touch your knee to your left elbow, put the leg back down and repeat it with your left leg and right elbow. In general, imagine that there are steps that go up but you want to do it in the full style. 30 seconds of this platform will do the job.

5. Burpees

I admit that rolling your eyes just do not do that please what kind of exercise would be if there was no quick and angry burping that would occupy your entire body almost and add the desired heart effect to the group. Anyway let's update it in a memory that stands with your feet wide apart the hip then bend those knees put your hands are on the ground kicking your legs behind you to reach a lifting position and doing so. I mean bending your elbows until you touch your chest to the ground and then push yourself up with a strong movement at one time which makes your legs under your body press with your legs to push yourself up and raise your hands in the air. When you land immediately go to another rep is burpee for people ten times you'll be fine.

6. Diamond push-ups

In fact, compression exercises are a versatile exercise if you know how to do this. This difference, for example, occupies a bicep muscle much more than a regular muscle that needs dumbbells when you have everything you need under your foot. I mean the word you get in a normal pressure position. First with your hands directly below your shoulders and blah blah we did this several times already know what to do now move your hands closer to each other until your four fingers touch and thumb forming a diamond shape bends your elbows and lowers your body to touch the ground with your chest keeps your back flat and make sure that your arms are close to your torso as much as possible. Dismantling your elbows will change the thread and the arm muscles will be less fun now. Back up and repeat 10 times here too.

7. Back Extension

You don't want to forget your back, does this exercise seem absurd but great for your talents that are the largest back muscles. As well as your stomach muscles and even the lower back lying on your stomach with your legs straight and your arms along your body. Try not to crush your nose on the carpet now press your muscles and raise your head rest your shoulders on the ground. Keep this position for a few seconds. Then go back down. Repeat this for 30 seconds and prepare to practice another set.

8. Triceps dips

Yep tricep muscles are the last muscles in this full body exercise and you can target them easily by dipping. All you need is a sofa or chair or any high surface for this matter so the steps will do if they are high enough to sit on the sofa and place your hands on your sides while holding the edge tightly with your fingers move your backside of the sofa and support yourself on the heels. While keeping the legs straight and hands are still on the edge. Make sure that your elbows are straight and your entire body from the shoulders down. Now your elbows bend at right angles and push yourself up once every time. It is done with this simplicity that you repeat now 20 Over and you are totally ok.

So this is an exercise for almost every muscle in your body and it only takes 10 minutes a day you can do every day without harm because it only uses your body weight and does not strain you much. Just don't forget to warm up the good old before you start to jump well. There are cranes for you good training. Too much for you before I forget, you can also add your own exercises and shapes to this list or just increase the number of reps for each of those I told you about today. It will make the whole routine a little bit longer but it will bring you more benefits later, and still not you need to go to the gym in order to spend time good shape.