Think you have no time for exercise? Too tired, too stressed, too pressed for time. You may think 10 minutes won’t make a difference so why bother? These are all common excuses when it comes to blowing off exercise – but according to Lauren Stobbie, a certified strength and conditioning specialist (C.S.C.S.) in Jacksonville, Florida. “Science has shown that doing mini-workouts throughout the day are just as effective as one long workout. You can gain muscle, boost your metabolism, and lose weight,” she says.
So get ready, choose how and where you’ll be doing these effective moves, and begin today!
Sculpt your arms, shoulders and chest! Start in a push-up position (and you can modify with knees on the ground) Slowly lower to the ground with a flat back and neutral spine until arms reach a 90-degree angle at the elbow and return to start. If you have any kind of spine problems, please do not try this exercise unless your doctor says it is ok.
Lower Ab Booty Lift
Don’t forget those abs! Begin on your back with legs straight in the air and hands under the booty for support. Using your lower abs, lift the booty and legs straight up into the air. Return to the ground.
Hip Dip Leg Lift
Start kneeling, then lower forearms to the floor. With knees pressed together, twist waist to left, lowering left hip to the floor. Rise back to all fours, then extend left leg back and up and return to all fours. Try to extend the leg as high as possible.
Hold two 5 lb weights and stand with one foot in front of the other and your front knee bent slightly. Stand with your back straight, abs engaged and arms extended underneath your shoulders, palms facing each other. Bend forward slightly from the waist. Keeping elbows bent slightly, exhale and slowly pull your arms out to the sides and up to shoulder level as you squeeze your shoulder blades together.
Think of a burpee as the everything move. It burns calories, and it strengthens every major muscle group — legs, butt, back, abs, shoulders. Plant hands on floor, jump feet back, lower chest all the way to floor, then jump back up and clap hands overhead. For 10 minutes straight, do as many burpees as you can.
The Seated Squat
Squats are awesome for toning the bum and thighs and they’re easy too! Stand with your back to the sofa with your feet hip width apart, take a step to the side and squat so that your bottom is just touching the sofa. Bring the other foot back in so your feet are together.
Stand tall with feet wider than shoulders, legs straight, abs engaged and toes turned out at a 45-degree angle. Inhale and bend only your knees until your thighs are nearly parallel to the floor. As you lower to the floor, think about pointing your tailbone down—not out and back. Exhale and squeeze your inner thighs toward each other as you straighten your knees to complete.
Continues to raise heart rate for increased metabolism! Sculpts sexy legs and core. Begin in a lunge position. Make sure the front knee doesn’t bend past your toes. Push off the ground and jump in the air. While in the air, switch legs so that the front leg is now in the back and the back leg is now in the front. Try and land as softly as possible, making sure the front knee doesn’t bend past your toes.