Daily fitness tips and workout at home

This 10-minute workout has it all, demands the entire body, but works quickly and effectively. With our exercises you will get fit at home and without equipment. Try it!

Are you looking for effective training that will challenge the whole body, lose the pounds and give you a new feeling for your body ? Then our 10-minute workout is just right for you! You don’t believe that a 10-minute fitness workout is enough to build endurance and strength in a very short time and lose a few pounds at the same time? Then convince yourself of the opposite and do our training at home.

Perform the following eight exercises one after the other and repeat the whole thing daily . You only need 10 minutes and no training equipment.

1. Hampelmann

SaveThe Best Cardio Exercises You Can Do Right in Your Living RoomPOPSUGAR FitnessJump your legs out as you bring your hands overhead, then jump back to standing. Add in some cross jacks to…
  1. Stand upright facing forward. Feet are together, arms hang down the sides of the body, and palms face in.
  2. Slightly bend your knees and jump up. Legs are spread, arms move overhead so hands touch overhead.
  3. Return to the starting position and repeat this exercise for 90 seconds.

2. Push-ups

  1. Place hands on floor, toes off the floor while body forms a straight line.
  2. Slowly lower your body until just before the floor.
  3. Hold this position for about three seconds, then return to the starting position and repeat this exercise until you can no longer push yourself up.

3. Bicycle Crunches

  1. Lie on your back and raise your legs. Place hands behind ears.
  2. The left knee goes to the right elbow, the right leg stays in the air.
  3. Then switch and pull the right knee to the left elbow.
  4. Repeat this exercise about ten times on each side.

4. Squat

Save30 days Knackpo ChallengeWOMAN.ATImage: istockphoto.com
  1. Stand hip-width apart, feet pointing slightly outwards.
  2. Squat down as if you were going to sit in a chair.
  3. The feet stay completely on the ground the whole time. The lower back is straight.
  4. Twenty reps up and down.

5. Shelf (shelf)

  1. Lie on your stomach, toes up and forearms on the mat.
  2. Squeeze your shoulders and push up with your forearms. The abdomen is under tension and the back does not sag.
  3. Hold the position for 30 seconds, then briefly return to the starting position and repeat three times in total.

6. Side Plank (Seitstütz)

  1. Lie on your left side and support yourself with your left forearm.
  2. Bring your hips up and hold them up. The elbow is placed under the shoulder.
  3. Hold this position for 30 seconds, then lower your hips and repeat a total of 3 times on each side.

7. Trizeps-Dips

  1. Sit on the end of a chair and place your hands next to your buttocks.
  2. Place your feet in front and lift your buttocks off the chair.
  3. Support your hands on the chair while lowering your buttocks toward the floor.
  4. Then slowly push back up to the starting position and repeat 15 times.

8. Lunge

Save10-minute exercises for a firm buttBetter Healthy LivingLunge for a tight buttocks
  1. Stand upright with your feet about hip-width apart on the floor.
  2. Take a big step forward with one leg. The legs are bent at about 90° at the knees and hips. The knee should not protrude too far over the toes.
  3. Push off backwards with the heel of your front foot to get back to the starting position. Repeat ten times on each side.

Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

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