10-Minute Bodyweight Workouts for Busy Schedules

10-Minute Bodyweight Workouts for Busy Schedules

In the midst of our busy schedules, finding time for regular exercise can be quite challenging. However, sparing even just ten minutes a day can make all the difference in your fitness journey. In this article, we will be discussing ten effective 10-minute bodyweight workouts you can do from anywhere, without any equipment.

1. Squat Jump

The squat jump is a great way to work your legs, glutes and core muscles. Begin by standing with your feet shoulder-width apart, then bend your knees and lower your hips into a squatting position. Next, explosively jump as high as you can before landing back into the squatting position.

2. Plank Push-Up

This workout works your arms, chest, and core muscles. First, take a high plank position, with your hands shoulder-width apart, your abs engaged and your back straight. Next, lower one arm into a push-up position, and repeat with the other arm, returning to the high plank position.

3. Mountain Climbers

Mountain climbers are great for a full body workout, engaging your arms, legs, and core muscles. Start in a high plank position, then drive your left knee towards your chest, and return to the starting position. Repeat with your right knee, and continue alternating between your left and right legs.

4. Burpees

The burpee is an effective full-body exercise. Begin by standing straight with your feet shoulder-width apart, then drop into a squatting position, place your hands on the floor, and kick your feet back into a plank position. Quickly return to the squatting position before jumping upwards with arms stretched towards the ceiling.

5. Tricep Dips

Tricep dips are great for working your triceps and shoulder muscles. Sit on the edge of a sturdy chair or bench with your hands placed on the edges beside you. Move your feet out in front of you and lower your body toward the ground, then use your arms to push yourself back up.

6. Side Plank

This workout is excellent for developing strong obliques and also helps in improving balance. Begin by taking a high plank position, then roll onto your left hand and foot with your right arm stretched upwards towards the ceiling. Hold this position for 30 seconds before switching sides.

7. Jumping Jacks

Jumping jacks are perfect for getting your heart rate up. Start in a standing position with arms at your sides, then jump and simultaneously raise your arms above your head and out to the side. Jump again to bring your arms back to your sides.

8. Bicycle Crunches

This workout targets your abs and oblique muscles. Lie on your back with your hands behind your head, then lift your head and shoulders off the ground with your feet extended in front of you. Next, bring your right elbow towards your left knee while pulling your right knee in towards your chest. Repeat on the other side.

9. Wall Sit

Wall sits are excellent for toning your thighs and glutes. Stand with your back against a wall and your feet shoulder-width apart. Lower yourself into a sit position with your knees at 90 degrees and hold this position for 30 seconds.

10. Lunges

Lunges are great for toning your legs, glutes and core muscles. Start by standing up straight with your feet hip-width apart, then take a big step forward with your right foot and bend both knees until your right thigh is parallel to the ground. Push off your right foot to return to the starting position and repeat with your left leg.

These 10-minute bodyweight workouts are perfect for anyone looking to maintain a healthy lifestyle while on a busy schedule. Incorporate them into your daily routine and take the time to get the results you want.