10-MIN HOME WORK OUT IDEAS THAT NEED NO WEIGHTS

Have you ever listened to your body and you feel like some unwanted weight as been adding up making your feel clumsy? Or have you passed by the short videos in social media and YouTube saying if you want this, then do this? Those videos are very enticing indeed and I believe they have made majority of people want to do the same, but why do the exercises seem hard? A good question!

The idea of home work out can be costly especially if you are paying a trainer to train you or buying the equipment. But guess what! You don’t need all that for you to lose weight! All that you need is time and space. Some of you are wondering how? I also thought of the same and decided to do some research for you.

We are going to lose some weight in less than 10 minutes!

If it’s your first time doing some working or it’s been long since you did some, then this is for you.

Note: For effectiveness and less body strain, have a 30 seconds rest in between after every set. Do at least two sets in every exercise.

1. Jogging/skipping rope/standing vertical jumps

Standing vertical jumps are jumps from a leading position with no leading steps followed quick crouch before going back into the jump. It is good for testing leg power and endurance. It can be practiced anywhere. Jumping up and down over a rope is a healthy way of cutting weight and also increasing the coordination between your body parts. This increases the nervous system communication between leg muscles, eyes and hands. It helps your brain to be conscious.

You can also perform some jogging if you have a bigger compound. This involves running around your house or room slowly. It helps in warming up for the other exercises and also helps in balancing your weight across the body muscles because every muscle is always involved.

2. Knee pushup

They are good for beginners who are not familiar with standard pushups.

• You should get to your knees with the palms of your hands on the ground slightly apart.

• While maintaining a straight line from your head to your knees, bend your elbows at a 45 degree angle and push back up.

• When advancing to a standard pushup, your will need to straighten your legs at a straight line from your head by raising your knees from the ground.

3. Side-lying hip abduction

For those who have long office hours, you may consider straightening your hip muscles after a busy working day.

• Lie on your left/right side with your legs straight considering the side you are lying and the foot resting on the ground.

• Lift the leg on top up maintaining the position of your body.

• Make sure not to open up your hips.

• Return it down and repeat the same a number of times then change to the other leg.

4. Bicycle crunch

Sometimes it’s good to tighten your stomach and get rid of that big belly.

• While lying on your back, bring your legs to a table top position.

• Put your hands behind your head while bending your elbows.

• Crunch up and bring your right elbow to your left knee while your right knee is straight.

• Release the crunch and do the same with your right knee and left elbow. Repeat this for a couple of times.

5. Squat

Squats are helpful in strengthening and shaping your lower body especially your backside. This can help you become a good runner, tennis player, dancer or swimmer.

• Stand with your feet a little wider than hip width with toes facing front.

• Drive your hips down bending your knees at an angle of 90 degrees while pressing your knees slightly open.

• Sit in a squat position while maintaining your feet at and toes at the ground.

• Return to the start and repeat the same for couple of rounds.

6. Sit ups

This is the best exercise to strengthen your core because with a strong core, there is no exercise that will defeat you when it comes to weights.

• Lie down your back with your feet on the floor and knees slightly bent more than 90 degrees for beginners.

• Place your hands behind your head.

• Breathe in and bend your hips and waist while raising your upper body off the ground. Maintain a straight eye position and chin off the chest. If uncomfortable you may ask someone to hold your legs.

• When your body is raised, you may breathe out on your way back to the ground. Repeat the same for some rounds.

Home work out may be quite tiresome at the beginning. In order to keep the spirit going, it’s always good to have a motivation such as some cool music and a goal in mind. Why don’t we start cutting those extra cellulites now? 10 minutes start now!