If you're short on time and looking for a quick exercise routine that you can do everyday in just a few minutes, this is for you! You can get through all of these exercises in 20 to 25 minutes and be done for the day.
Read through each description and if you want to see an example, there have been examples of each exercise provided for you from youtube videos.
It is important to note that technique is extremely important. It is so much more important to have proper technique and to less time or reps, than it is to do more reps with poor technique. Proper technique is harder, but that means it's working your muscles.
The 10 Minute Exercise Plan - To start to see immediate results
If you follow this plan, you will start to see results within 4 weeks. The exercises will start to get easier and you will notice your body starting to change. Remember, the technique is key!
For all of these exercises, do them in the morning before eating breakfast and at night 1 hour before going to bed.
Week 1:
Do the following for six days, and rest on the 7th day.
- 2 Minutes - Plank (if you have to break it up into multiple sets, do so)
- 1 Minute - Push-ups;
- 1 Minute - Bird dog;
- 1 minute - Squats;
- 1 minute - Downward Dog Leg Lift;
- 1 minute - Oblique Twists;
- 2 minutes - Plank (if you have to break it up into multiple sets, do so)
Have a ten-second break between the exercises.
Week 2:
Alternate the following sets for 6 days, again rest on the 7th day.
Set 1:
- 3 minutes - Plank (if you have to break it up into multiple sets, do so)
- 3 minutes - Bird Dog
- 3 minutes - Downward Dog Leg Lift.
Have a 15-second break between the exercises.
Set 2:
- 3 minutes - Oblique Twists
- 3 minutes - Push-ups
- 3 minutes - Squats
Have a 15-second break between the exercises.
Week 3: repeat the Week 1 exercise routine
Week 4: repeat the Week 2 exercise routine
If you do everything correctly, you will achieve amazing results in just a month and, as a bonus, develop a habit of doing this simple exercise routine every day. And if you want to improve your body even more, then doubling the effort is all you need to do!
Plank - If you do nothing else, PLANK! Once in the morning and once before bed.
A plank is a static exercise, which means you don’t need to move while doing it, but simply hold your body in the correct position instead. To do it right, follow the example shown in the picture and prop yourself on your elbows, forearms, and forefeet. It’s important to keep your back perfectly straight without your waist lowered into a straight position as in the photo. If you don’t have difficulties keeping your body in the elbow plank, then something’s not right. While in this position, the muscles that keep you straight are being worked, such as the abs, arm muscles, back, and anterior thigh muscles.
Watch an example on youtube, click here.
Tip: Do this exercise on a workout mat or use towels under your elbows.
Recommended Activity: 3 sets, 2 minutes each set
Note: Planks are hard, especially at first!!! If you can't do 2 minutes, go as long as you can for 3 sets. The minimum should be 30 seconds and work your way up to 2 minutes. It will be hard at first, but it gets easier and it's sooo worth it!
Push-ups
To do a correct push-up, assume the plank as the initial position, and then push yourself up with your arms. The most important thing is to keep your back, bottom, and legs in a straight line — this will strain your abs as well as your arms. The next step is to return to the initial position as slowly as possible.
Watch an example on youtube, click here.
Tip:
If you can't do a push-up as shown in the photo, then you should do a push-up with your knees down and work up to the full push-up.
Recommended Activity: 3 sets, do as many push-ups as you can per set
Bird Dog - Tone your thigh and butt muscles
Begin the exercise as shown in the picture, propping yourself on your hands and knees. Then, stretch one leg, trying to keep it straight and not letting it go to the side or bend while raising and stretching the opposite arm at the same time. After that, do the same for the other arm and leg.
Watch an example on youtube, click here.
Recommended Activity:
3 sets, 10 reps with each side
Squats - The most important core exercise
Squatting is all about balance — put your feet shoulder-width apart and stand on the soles of your feet. Then, begin squatting as if slowly sitting down on a low imaginary chair. Your knees and feet should form a straight line. Try to pull the small of your back in as far as you can. You may also help keep your balance by stretching your arms out in front of you, as shown in the picture. When you are down, start pushing yourself up as slowly as you can.
Watch an example on youtube, click here.
Recommended Activity: 3 sets, 10 to 12 squat each set
Note:
Technique is extremely important here. It's more important to do less reps with proper technique than it is to do more sets with poor technique!
Downward Dog Leg Lift - Abs & Butt Exercise
First, prop yourself on your hands and feet so that your body forms a triangle above the floor. Raise one of your legs as high as you can, as seen in the first picture, and then lower it slowly and try to touch the tip of your nose with your knee. Return to the initial position and do the same with the other leg.
Watch an example on youtube, click here.
Recommended Activity:
3 sets, 12 reps each leg during each set
Oblique Twist - Get rid of those love handles!
Take up the initial position with your legs set widely apart and slightly bent at the knees and with your back propped against the wall. Then, lace your fingers or take a ball, as shown in the picture, and slowly move your hands from side to side, trying to touch the wall with them and, most importantly, keeping upright.
Watch an example on youtube, click here.
Recommended activity:
3 sets, 10-12 reps each side