10-minute workout you can do before the morning shower

If you’re strapped for time, then this 10-minute workout will give you the benefits of a longer workout but only take a fraction of the time.  Perfect for those who want to get their exercise done first thing in the morning, but can’t squeeze in an hour of exercise before breakfast.

This workout is also fantastic for those whose exercise consist of walking, and have been wanting to give it a little more ‘oomph’ for better results.  It’s recommended to do this 10-minute workout midway on your walk to really kick it up a notch!

Equipment:

None!  All you need for these 5 exercises is you!

Method:

We’ll be doing 5 exercises, 20 seconds for each exercise with a 10 second break between each.  Repeat this for 10 minutes (you can use a timer to help you keep time).  By the end you would’ve done 4 sets of each exercise, and burnt roughly 80 – 120 calories.  But guess what?  Your metabolic rate will be heightened for the rest of the day so you’ll be burning more energy throughout the day as well!

The 5 Exercises:

1) High Knees

Keep your back straight.  Get those knees as high as possible for 20 seconds, then rest for 10.

Watch outs: avoid the hopping if you have knee and ankle issues.  You get the same results by marching – bringing alternating knees up towards your chest.

2) Mountain Climbers

Start in a plank position – hands directly under your shoulders, toes touching the floor. Your body should form a perfectly straight line from the crown of your head to your heels.

Keep your belly tight and your body straight.  Pull your right knee into your chest, without moving out of the plank position.  Switch and pull the left knee in to the chest.  Continue to switch knees for the 20 seconds.

Watch outs: if you’re fairly new to exercising, start with a slower pace by pulling the knees in and out in a stepping motion.  As you get fitter, switch the legs with a faster pace so you’re effectively ‘running’.

3) Jump Squats

Stand with your feet shoulder-width apart.  Start by doing a few regular squats, then tighten your core and jump up.

When you land, lower your body back into a squat, and then jump up again.  Land as quietly as possible, which requires control and softens the impact on your knees.  When you squat, be sure to have the weight in your heels, keep your back straight and chest up.

Repeat this for the 20 seconds.

Watch outs: if you’re fairly new to exercising, or that if you have joint issues, avoid the jumping, and squat up and down instead.

4) Burpees

Stand with your feet shoulder-width apart, and lower into a squat.  Place your hands on the floor directly in front of you, and shift your weight onto them.

Jump your feet back to softly land in a plank position.  Keep your core tight in the plank position.  The jump your feet back to just outside of your hands.  Reach your arms overhead, and jump up.  Land, and lower back into a squat for a second burpee.

Repeat this for the 20 seconds.  You should aim for 5-6 Burpees during this time.

Watch outs: if you’re fairly new to exercising, or that if you have joint issues, avoid the jumping, and step in and out instead.

5) Push Ups

Start in a plank, either on your toes or your knees.  Place your hands directly under the shoulders.  Tighten your core, glutes and hamstrings, and flatten your back so your body forms a straight line from the crown of your head to your heels (or knees).

Lower your body to the floor, making sure it remains in a straight line from head to toe.  Keep the elbows tucked in close to your body.  Push back to starting position, and do it again.

Aim for as many reps as possible without compromising form for the 20 seconds.

Watch outs: if you’re fairly new to push-ups, you can start by pushing up against a wall.

Good technique makes the exercise effective, and protects you from injury.

If you’re not sure about any of these exercises we covered here, come in to Leap and have one of our friendly instructors show you.  We’re happy to help!

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By | 2018-08-19T17:02:42+10:00 August 19th, 2018|Uncategorized|Comments Off on 10-minute workout you can do before the morning shower