Body Health, Exercise, Fitness, Health, Workout, Workouts - March 28, 2018

10 Min Workouts you can do without equipment

In the fast-paced life of today, it’s difficult to squeeze in a few hours for gym and workout. Fortunately, for improving your health and keeping you physically active, a mere 10 minutes are enough, if utilized properly. According to research, short and brief periods of intense and ardent exercise are at times more effective than workouts that take a longer time with less effort.

If you can take out 10 minutes from your busy schedule, here are a few exercises that can be done under 10 minutes, without any workout equipment, and will keep you active and healthy. These exercises will not burn loads of calories, but they will definitely help in making you a fitter version of yourself.

Plank to Dolphin- 1 minute:

This is a great warm-up exercise for the arms, shoulders, and core.

How to Do it:

Keeping your knees bent, start with the dolphin pose. Take your feet back till the shoulders are over your elbows, with your torso being parallel to the floor. Keep your elbows and inner forearms pressed against the floor. Spread your shoulder blades in a direction away from your spine. At the same time, move your front things towards the ceiling.

Glute bridges- 1 minute:

This exercise mobilizes the glute muscles, along with stretching the back and improving the flexibility of the hips. They give you strong legs and even help in releasing the lower back tension.

How to do it:

Keeping the knees bent, lie face up on the floor, keeping the feet flat on the ground. With the palms down, keep the arms at your side. The hips are to be lifted off the ground until the shoulders, knees, and hips are in a straight line

Deep squat- 1 and ½ Minutes:

This is one of the best exercises for improving the flexibility of hips and stretching the legs.

Elbow plank- 1 minute:

This exercise is for strengthening the core and the shoulders.

How to do it:

Rest your forearms and knees on the floor. Rise up off your knees onto your toes, keeping the balance, and resting on your elbows. Your back should be kept flat during the elbow plank.

Hamstring stretch- 1 and ½ Minutes:

This exercise loosens the hamstrings and increases overall hip flexibility.

How to do it:

Keep both palms on top of the right thigh, and lean in the forward direction from the hips. The shoulders should be kept down and relaxed.

Push-ups-1 minute:

The pushups work on the muscles in your arms, shoulders, and chest. This is the best bodyweight exercise for your upper body: It builds a strong chest, shoulders, arms, and abs.

Reverse Lunges-1 minute:

They help in strengthening the thighs and the hips.

How to do it:

Stand with your hands overhead. Take a large step in the backward direction using your left foot. Lower the hip in such a way that the front leg is parallel to the floor and the right knee is directly above the ankle. Keep the left knee bent at 90 degrees. Keep alternating between the right and left leg.

Lateral Split Squats- 1 minute:

By doing your squats side-to-side, you can build more strength in each leg than with regular squats while also targeting different muscles.

Mountain Climbers-1 minute:

This is a very good cardio exercise which burns calories and fires up your metabolism. It is pretty simple but has a great effect on your body.

Rest as required by your body in between these exercises.

CONCLUSION:

If you do these exercises, your health will be improved, and you will remain fitter. These are simple exercises which barely take 10 minutes of your time, with the added advantage that no workout equipment is needed for them.