Full Body Workout: 10 Minute Workout at Home with No Equipment

 

You can perform a workout in the comfort of your lounge room in 10 minutes. We all know how busy our schedules are so it’s important to come up with workouts that are quick and easy to do anywhere, anytime that is achievable and that you will action and implement. Even better when you can do a no equipment workout in 10 minutes!

We all live in this forever busy world, and it seems that it’s only getting busier.

This workout will help to burn calories, keep you active, can help tone weak areas, and get your heart pumping.

If you have never exercised, it may be best to consult a doctor before beginning a regular workout routine.

Importance of Working Out

As mentioned on the Centers for Disease Control and Prevention website, working out has a range of positive health benefits. Including improving brain health, helping to manage weight, helping reduce the risk of disease, strengthening muscles and bones, and helping to achieve everyday activities.

Not only physical health benefits but working out can also help to improve your mental and emotional wellbeing. Working out can help to boost your mood and concentration and help reduce anxiety. This can happen when your body releases chemicals in the brain, such as serotonin the stress hormones, and endorphins when you are exercising and working out.

Planning and Scheduling

There’s no excuse that time is an issue. Coming up with a solution and aiming for 10 minutes to workout, three times a week can be achieved if you plan and schedule in time.

You can always use a journal or diary to help to schedule in a workout so that you ensure you have the time in your busy day. You can read more here on the importance of using a journal.

Getting up 10 – 30 minutes earlier can also help in achieving a workout, especially if you are more productive in the morning like I am. When the kids are still sleeping I find it easier to get things done while they are still sleeping. Complete a workout, enjoy a coffee and get ready for the busy day.

Get your kids involved while working out, Make it fun and enjoyable. And, you can increase your workout if you need to.

If you’re looking for a quick workout you can do from home, We have come up with some quick and easy workouts that require no equipment!

Try the following simple exercises:

Squats

Squats are a great exercise for building strength and core stability. They also improve balance and mobility.

Squats come in several variations and can be done anywhere. Like all exercises, Squats should be performed with proper form to avoid injury. Try doing your squats with your feet shoulder-width apart and toes pointed out 15 to 30 degrees.

• Stand tall with feet shoulder-width apart, and toes pointed out 15 to 30 degrees.
• Push your bottom back and down to lower into a squat.
• Keep your chest lifted and your abs tight. Push through your heels to return to standing.
• Do 10 reps.

Jumping Jacks

Jumping jacks are a great way to get in shape and are suitable for all fitness levels.

They are an excellent warm-up exercise and work almost every muscle in the body. They also promote circulation, which is great for muscles and connective tissues.

There are several variations of jumping jacks. Depending on the variation you choose, these exercises can target the biceps, triceps, quadriceps, lats, and shoulders. As with any exercise, it is important to pay close attention to your body as you perform these movements.

• Stand with your feet together and with your arms by your sides.
• Jump your feet and arms out together and raise your arms above your head.
• Jump your feet back together and lower your arms back down to your sides.

Push Ups

There are many exercises you can do from home that will help you improve your push-up technique.

You should perform them at least three times a week, ideally with three sets of 10 repetitions. To avoid injury, it is important to hold your arms at a straight angle and have a flat belly.

Push ups can be tricky to measure, so it is crucial to focus on perfect form. Developing the correct form is an important step toward improving your push-ups and building your strength.

• Start in a plank-like position with your hands flat on the ground, hands shoulder-width apart. Your shoulders should be positioned over your hands and your back flat.
• lower your body toward the floor until your chest touches the ground.
• Push back up with your arms to starting position.

Burpees

Burpees are great for a full body workout. An exercise routine combining a squat and a push up before starting again in a standing position and repeating in reps.

• Standing with your feet apart, squat down and bring your hands to the floor.
• Jump bringing your feet back positioning yourself in a plank-like position.
• Lower your body until your chest touches the ground, then push back up into plank position.
• As you stand up, jump as high as you can, with your arms over your head.

Lunges

Lunges are a great lower body workout, strengthening almost all your muscles in your lower body.

• Standing straight, shoulders are relaxed, with your hands on your hips.
• Bend your knees and lower your body with your back knee almost touching the floor.
• Push back up to the starting position.

Planks

One of the most effective exercises to strengthen your abs is the plank.

The plank is great for strengthening your core.

• Lying face down with your elbows on the ground and extending your legs.
• With your weight on your elbows and your toes.
• Your back should form a line, while you look down.

Recovery time between sets

The recovery time between sets in a full body workout varies according to the type of workout performed. For example, bodyweight exercises require less rest time than weighted exercises. However, it is important to remember that you should still allow your muscles to recover. Ideally, you should rest for at least 20 seconds between sets.

The time between sets is important for recovery and for muscle growth. It helps to increase endurance, which helps you burn more calories.

Can a 10-minute workout be effective?

The evidence suggests even a short 10 minute exercise with moderate or high intensity can improve your overall health and wellness levels.

Even if you don’t have much time, these quick exercises can increase your metabolism, build lean muscle, and boost your immune system. They are simple to perform and require no equipment.

You can even substitute timed intervals with counting reps. These workouts can be done at your own pace so they’re perfect for beginners or any level of fitness.

Benefits

Even a 10 minute workout from home can provide beneficial health benefits. A 10 minute workout session is an excellent way to get your body moving and increase your fitness level.

There are so many health benefits from regularly exercising, for example:

• it can improve your mood,
• improve your health,
• improve your wellbeing,
• improve your state of mind
• and increase your fitness level.

Getting Started

A 10 Minute workout from home is a short and effective way to stay active and to achieve your fitness goals no matter how busy you are, Its also a way to improve your health and fitness level.

Below is a Workout Plan I have created for myself that has worked great for me in achieving my fitness goals and losing weight and feeling healthier. I am in no means qualified but love sharing my experiences over the years and has worked for me.