Building a Strong Body in Just 10 Moves and 10 Minutes Using No Weights Available

Building a Strong Body in Just 10 Moves and 10 Minutes Using No Weights Available

Say goodbye to long gym sessions and hello to a quick and effective workout routine that you can do right at home. The 10-minute home strength exercise routine for Fit&Well was developed by Simone Menzel, a certified personal trainer. This workout is perfect for those who are short on time but still want to reap the benefits of a full-body workout.

The routine consists of 10 moves, each of which is performed for one minute. For beginners, a short rest may be added between some of the moves to ensure you maintain proper form and avoid fatigue.

Let's dive into the exercises:

1. Squats: Start with your feet hip-width apart and lower your hips as if you're about to sit in a chair. Push through your heels to return to the starting position. For a low-impact alternative, perform a calf raise at the top of the squat movement instead of jumping.
2. Squat jump: In the squat exercise, drive explosively through your feet to leave the ground at the top of the movement.
3. Lunge: Step one foot forward and lower the back knee towards the ground, forming a 90° angle with both knees. Repeat with the other leg.
4. Split squat: Take up a staggered stance and lower your back knee towards the ground, then drive through your front foot to return to the standing position. Alternatively, try split squat jumps or reverse lunges for a low-impact alternative.
5. Downward dog into push-up into upward facing dog: Start in a high plank position, push through your hands to press your hips towards the ceiling, return to the starting position, and perform a push-up. Finish by lowering your head and lifting your hips and tailbone towards the ceiling.
6. High plank shoulder tap: Lift one hand off the floor and tap the opposite shoulder, then repeat on the other side to test core stability.
7. Low plank saw: Rock forwards and backwards on your toes in a low plank position, shifting your chest in front and behind your upper arms.
8. Single-leg bridge into 'can can': Sit on the floor, press up into a bridge position, lift one foot off the floor, lower the hips slightly, bring the knee towards the chest while bending the arms, straighten the leg and arms, and return to the starting bridge position.
9. Bicycle crunches: Lie face-up on the ground, lift your head and shoulders, lift your legs off the floor, bring one knee towards your chest while twisting the torso to bring the opposite elbow towards the knee, extend the leg, and bring the other knee towards the chest while rotating the torso to bring the opposite elbow towards it.
10. Split squat jumps or reverse lunges: At the top of the split squat movement, add an explosive jump, or try alternating reverse lunges for a low-impact alternative.

This workout can be done first thing in the morning or during a lunch break. For a more advanced version, repeat the routine three times for a 30-minute workout. So, what are you waiting for? Get moving and feel the burn!

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