Today’s workout was inspired by my trip this weekend.
I had very limited space to exercise and I didn’t have any equipment – not even my interval timer.
In only 10 short minutes, you’ll feel every muscle in your body working including your heart.
There shouldn’t be any excuses with this type of workout. It’s honest and to the point.
Beginners can also find the modified version of this workout towards the end of the video.
Give it your best and enjoy!
The workout details are below:
Keep track of your time on a clock, interval timer or stop watch if you have one.
Perform the following 4 exercises one after the other until 10 minutes have passed.
Perform 10 repetitions for each exercise before moving on to the next one. Doing all four exercises counts as 1 set (round).
Record the number of sets or rounds that you complete in 10 minutes.
If you have the time or energy to do more, then go for it.
Beginners can choose to perform 5 repetitions instead of 10, if 10 repetitions are too challenging.
Listen to your body and adjust the intensity as needed.
Here are the exercises:
1. Jumping Jacks x 10 reps:
The Jumping Jack is a great cardio exercise and primarily targets the calves. Make sure to land softly on the balls of your feet.
For those who aren’t very coordinated, start with your feet together, arms down by your sides, and let your arms follow your legs. (i.e. raise your arms up as your feet jump apart and lower your arms down as you bring your feet together).
2. Jack Squats x 10 reps:
The squat targets the thighs and glutes (bum), while the jumps in between add cardio, increase the intensity, and target the calves. Make sure that you keep your chest tall as you squat down and push up from your heels on the way back up.
3. Plank Super(wo)man x 10 reps:
This exercise primarily targets the core including the lower back, but there are also other muscles involved for stability which include the shoulders, triceps, and glutes. Make sure that you keep your core tight by sucking in your belly button towards your spine throughout the exercise and keep breathing.
4. Push-Ups x 10 reps:
This exercise mainly targets the chest, shoulders, triceps and core. Make sure that your head, back, and legs are aligned. Keep your core tight and breathe throughout the range of motion.
All 4 exercises count as 1 round (set). Keep repeating for 10 minutes and record your score.
Enjoy the workout and don’t forget to share it with your friends.