When it comes to getting into shape, the biggest problem for most women is finding time to exercise followed closely by which exercises routine they should follow for best results.
Time is something a lot of people don’t consider deeply when planning to get into shape. Too often they will come up with routines that involve training for an hour each session, five times a week.
If you’re already feeling too tired to be particularly active, if you’re already stressed with work, family, kids, and friends… trying to fit in five hours to exercise a week is a huge ask.
Since the global pandemic, many of us feel like we have less leisure time now. There is less distinction between home, work, vacation and time off. Many of us are tasked with managing more activities at home including educating and often entertaining our children.
This is where a body weight workout can come in so handy. This is especially true if you use a workout that hits the entire body in a single session, only takes 10 minutes and can be done anywhere.
I’m out of good shape, can I still do these exercises?
Yes, these exercises will help strengthen your body. However, check with your doctor before starting any new program. If you encounter any shortness of breath or discomfort, stop and seek medical attention immediately.
If you haven’t exercises in a while or if you are a beginner I recommend the following for the first 3 weeks:
- 3 Workouts per week with a day of rest between
- 4 Exercises per workout.
- 4 Sets per exercise
- 6-8 Repetitions per set.
What’s the best time for me to exercise?
I use this workout first thing in the morning but you’ll need to judge based upon your schedule.
Does it matter what I wear during my workouts?
Yes, it does. You should wear comfortable clothing such as sweat pants or yoga leggings that don’t restrict your movements and remove (wick) moisture from your body. Clothing should provide comfort and support rather than providing a certain look or style.
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Do I need any equipment for these exercises?
No equipment is needed for our 10 minute full body exercise hack. However, having a thick training mat will make some of the exercises more comfortable.
Four Exercises to Rule Them All
Our workout hack consists of four exercises that will train your entire body plus provide some cardio benefit.
The four exercises are:
- Drop Sumo Squats
- Ab Crunches
- Pull Ups
- Press Ups
Perform each exercise to failure and then continue onto the next exercise in the list when finished without taking a break.
Yes, this will get your heart rate up
Rest after performing jumping squats for one minute before starting the routine again and going for 3 sets. It should take around 10-15 minutes.
How to do a Drop Sumo Squat
- For this exercise, begin in a standing position, with knees slightly bent, shoulder width apart
- Lower down into a squat, making sure to keep your knees from passing on your toes.
- Keep your back,core and abs tight throughout the movement
- Return to starting position, exhale during this part
- Do this 8-12 times (One set)
Frequently Asked questions about this Full Body workout routine
Your entire body
No, but a yoga or fitness mat could help.
This routine hits all the major muscles in the body because it mimics a more involved split that bodybuilders use called PPL (Push, Pull, Leg). Pull ups hit the lats, the biceps and the abs. Push ups train the pecs, the triceps and the shoulders. And jumping squats hit the entire lower body and provide the cardio.
Now this workout isn’t going to be enough to help you build massive muscles overnight. It can burn fat and it can tone your muscles and harden them. But in order for you to really train you need to use heavier weights performed more slowly and for longer.
So use this as a tool to start your new training regime and to get into the habit. Likewise, use it whenever you can’t fit a full routine in.
8-14 repetitions per set. Remember, proper form is the most important aspect to concentrate on as you gain strength.
Its important to maintain a healthy diet in order to see best results. Read more in our article, 5 Myths About Getting Toned Abs and two exercises that actually do work
4-5 sets
30-90 seconds per set
3-4 times per week
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Disclaimer: This article is for informational purposes only. It is not medical advice and should not be used or interpreted as such. You should always consult a medical professional before making drastic changes to your diet and physical exercise