This 10-minute workout works for the main muscle groups and you do not need any equipment.
Make sure it is not the only exercise when you have short periods or if you are a normal person up to 5-6 days a week.
It is made up of 8 exercises, each lasting a minute. The few seconds you spend resting between them will make it a total of 10 minutes, in which your chest, arms, legs, back, ass, and core will work, as well as giving you a quick, good cardio hit.
You are warmed up by jogging, beating your heart, and flowing your blood. Jog on the spot for one minute in a circle or a direct line.
Hold your core tight (tense your abdominal muscles) when jogging, they are going to work. If you are using Method 2 for 30 seconds, then sprint for 30 seconds at the normal pace. For the full minute, Hardcore HIITers are sprinting.
2. Star jumps or squats
To make a leap from the star, stand tall and bend slightly with your arms on your side.
Jump up into a star formation in the air and stretch your arm and legs.
Land gently, palms on your side with your elbows.
Keep your abs tight during the workout and back straight.
Continuation of warming and improved blood flow and heart rate.
Your elbows, lats (the sides of your back), and quads warm up with Star-Jumps (leg muscles). Make sure you are on non-slippery, solid ground.
3. High Knee Twists
Your quads (legs), your abs and your oblique twists work with high-knee twists.
Keep your core tight to give full work to your abs. Focus on bringing your legs up while you walk by using your abs. The movement from side to side twisting your body is what your oblique works; the side muscles that line your abs.
4. Tap Backs
Step your right leg back and swing both arms forward to begin taping back, then repeat in a continuous rhythmic movement with the opposite leg.
Look ahead and keep the shoulders and hips facing forward. When you step back, do not let your front knee extend over your toes.
Switch legs by jumping (also known as spotty dog), remembering to keep your knees soft as you land, for more of a challenge. At all times, the back heel needs to be off the floor.
Your stomach, triceps and shoulders mainly work with the humble push-up. The biceps, back and lats are secondary muscles employed.
Hold your body in a straight line all the way up to your spine to your neck from your feet and legs. Without turning your face toward the ground, try to get your nose as close to the ground as possible, keep your neck and back as straight as possible and keep your abs contracted.
Maintain the same position if you cannot push in the position in the above picture but rest your knees on the floor. You will build the strength to do the classic push-up over time. Keep your movements slow and regulated at a normal pace. You do not have to count how many reps you do, just do the motion continuously, if you can, for as long as you can.
6. Suicide Jumps
Primary work of the muscle group: thighs, heart, and arms. The suicide jump is an explosive movement, and so much of your body moves, it gets your heart pounding and muscle building at the same time.
When you are not used to the movement, start slowly with this one. When you go down to the floor and lift from the ground with your legs as you jump, hold your back and neck in line.
7. Side-Plank Balance Holds
Core-strength of Oblique-focused. Keep for up to 30 seconds on one side, then turn for 30 seconds on the other side. Do not dip your hips towards the floor, keep your body as straight as you can possibly do.
Keep onto your forearm instead of your hand if the pose is too rough.
If you are new to this, you can need a break, so do not worry if you cannot hang on for the full 30 seconds (I struggle sometimes too). You should try to keep each side for up to a minute if you are a beast.
8. Floor Sprint
Finish hard off. Works the heart, legs, head, and finishes on a cardio high (because you are holding yourself up). Keep in line with your back and neck and tighten your heart. Without reaching them, kick your knees as close to your elbows as you can.
Rest Times & Safety
Make sure you have at least 5-10 seconds of rest between workouts, but if you want to get the most out of the workout, try not to get more than 30 seconds between them. However, if you need more than 30 seconds, it is okay to do what is most convenient for you.
If this workout takes you longer than 10 minutes, that is perfectly normal. If you want, it can take 20 or 30 minutes to do what’s comfortable and work at your own speed, particularly if you are a beginner or do not know the movements.
Before embarking on some new exercise, it is also an idea to consult a fitness professional to make sure you are healthy, and it is a good match for your body.
At all times, always preserve good shape. To try and get one last rep in, never compromise the shape of your movement. Only drive to the level of strength at which you are happy, do not compare your health to someone else’s. Stop at some point if you feel dizzy or sick and catch your breath before you feel better. Please stop if you begin to feel sick or dizzy.
And there you have it; you can do the 10-minute exercise anytime. Everything you need is the land and yourself (and maybe a watch). Consistency is key; you must keep at it to get fit. Even 3 days a week, doing a workout like this will help you get fitter, 5-6 times, and within a month you will see a difference.