aerobic exercise

10 minutes of aerobic exercise: GET IN SHAPE

Setting aside time for a short exercise session can give you great results, as well as help you increase your strength. Introducing a 10-minute workout that anyone can do.

The top 3 reasons to carve out time for a 10-minute workout:

  1. If you’re stressed, a 10-minute workout can give you an energy boost and help you focus again.
  2. Like all people, sometimes you lack time and feel guilty for not fulfilling the planned plan. 10 minutes of exercise can be enough to make this feeling go away.
  3. 10-minute exercise sessions can deliver surprisingly effective results in a short amount of time.

To get the most out of a short session, it’s a good idea to focus on a specific body area or fitness component, such as strength, aerobic endurance, or flexibility. We offer you a 10-minute aerobic exercise session.

2 minute warm-up prior to aerobic work

The warm-up should always be dynamic: gradually relax the body and gradually increase the heart rate.

In principle, a 120-second warm-up is enough to get you to the main part of the session, but extend that time a bit on days when you feel more tension.

  • Move your arms in circles as you walk without moving from your spot for 30 seconds.
  • Walk raising your knees while swinging your arms for 30 seconds.
  • Do 10 calf raises with your feet shoulder-width apart and stand on your toes. Hold this position for a second and lower to the starting position.
  • Do 10 squats with your feet shoulder-width apart and your toes pointed forward. Lower your body as if you were going to sit on a chair, hold for a second, and return to a standing position.
  • Do 10 shallow lunges. A lunge is simply a step forward and then a step back with the same leg. Put your hands on your hips, keep your back straight, and take a step forward, lowering your back knee until it almost touches the ground. Hold the lunge for two seconds and repeat the movement with the other leg.
  • Run without moving from the spot for 30 seconds.
aerobic exercise

8 minutes of exercises to burn fat

One of the great advantages of this type of training is that there is a wide variety of effective, fun and easy aerobic exercises to work the whole body well.

Below we offer you a list of eight easy exercises that do not require sports equipment. Try to repeat each exercise for 30 seconds and then do them all over again. There are exercises of higher and lower impact: your goal should be to reach an intensity of seven or eight out of ten to obtain the best results.

If you don’t have much experience exercising, you can also do only the odd numbered exercises and at a slightly slower pace. Never force yourself to the point of being uncomfortable.

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1. Modified jumping jacks

Stand with your feet together and drop your arms to your sides. Take a side step with one leg and return to the starting position. Repeat this movement with the other side. Continue alternating movements until you feel comfortable at a steady, stimulating pace. Then add the arm movements: Raise your arms above your head when you take a side step, then swing your arms back to their starting position when you bring your feet together.

2. Squat jumping jacks

Stand with your feet together and your arms at your sides. Jump by opening your legs to the sides while raising your arms above your head, making a star shape. Land with your knees bent in a squat position, hold for two seconds and jump to the starting position.

3. Running without leaving the site

Run without moving by lifting your knees forward and moving your arms back and forth in rhythm with your legs.

4. Sprint to the fullest without leaving the site

Sprint as fast as you can without moving. Move your legs and arms quickly and powerfully.

5. Squats

Stand with your feet shoulder-width apart and your toes pointed forward. Move backwards as if you were going to sit on an imaginary chair. Hold the position for a second and return to your feet by driving with your hips. Make sure to keep your back straight and your chest up and focus on sitting back so you don’t put pressure on your knees.

6. Burpees (a powerful combination of squat, push-up and vertical jump)

Squat down to support your weight on your hips and place your hands on the floor in front of you. Kick your feet back into a push-up stance. In a controlled manner, lower your chest to the ground using your arms. Straighten your arms to complete the pushup, then bring your feet forward to return to a squat position. Finish the movement by jumping up while clapping your hands on the head.

7. Side Step

It’s like a dance step. Start with your feet together and your arms relaxed at your sides. Take a side step to the left as you lean forward slightly, reaching your right hand up to touch your left knee. Then, bring your right foot behind your left. Return to the center starting position and repeat on the other side.

8. Speed ​​skating

Use the same motion you perfected during the side step reps, but instead of walking, jump to each side and back up. It should look like you’re speed skating by alternating arms and trying to reach farther and farther to the sides with each jump.

Don’t forget to repeat all exercises twice. Have fun and be creative! Once you’ve gotten the hang of this exercise plan, you can switch to one you love to renew your 10-minute aerobic workout.