This 10-minute workout is a condensed version of what you’d do at a gym: work muscles and get them stronger! The circuit routine is designed to be done in groups of three exercises without stopping, for two rounds each. Stop when necessary, but try to keep the heart-rate up. This will provide you with a good amount of conditioning without having to do separate cardio. 10 minutes of high heart-rate exercise (150 bpm+) has been shown to be as effective as 45 minutes of jogging or biking! Aim for 10 reps of everything, working your way up to 15 or even 20. Take about 3 seconds for both the upward and downward part of the movement unless otherwise specified.
- Split Squat: stand in a lunge position. Shift most of your weight on the front leg. Squeeze the legs toward each other. Now squat down, without moving forward or backward, keeping the torso straight.
- Pushups: start from toes or knees, depending on strength level. Keep your body rigid as in a plank! Don’t let your hips collapse as you are pushing up.
- Side Plank: straight from the pushups, turn your body to one side, keeping the feet separate and rotating on your toes. Lift top arm into air. Hold for 10 seconds, then turn and repeat for other side. Try 3 reps per side for a total of 60 seconds.
- Sumo Squats: With legs wide apart and feet pointing 45 degrees out, squat down until upper thighs are parallel to the ground. Lean forward slightly on decent.
- Rows: use a dumbbell, cable or towel around a doorknob or rail to perform rows.
- Plank Elbow Touch: drop down into a plank position, but with hands right under you and feet wide. Without moving the hips, touch one hand to opposite elbow, hold for 3 seconds or a full breath, and touch down. Repeat with other hand. Aim for 6 reps per side.
- 1-leg Hip Raise: Lying on your back, keep one leg straight and in the air, and the other one bent at the knee and foot on the ground. Lift hips off the ground while keeping them level. Hold the top squeeze for 3 seconds, and slowly return to bottom but without touching floor.
- Shoulder Blade Rotations: Flip over into pushup position. From this position, attempt to rotate shoulder blades in the biggest circle you can. Bring shoulder blades together, then push them forward, than apart, then back. Repeat 4 times, then switch directions.
- Knee Tucks: Take short break if necessary, then from pushup position bring one knee up until it is close to or actually touching elbow. Try not to move your torso, only leg coming up should move.