People today including me consider themselves very busy. If you just take one look at the any city street you’ll see people running around, walking fast with cellphones. There is a lot of pressure on our time and in most cases when we get 1-2 hours of free time we like to spend it relaxing without stress. Office jobs probably don’t include any physical work but we still feel very tired when we get home. Mental stress can be just as taxing as physical exercise, when our mind is tired we feel weak in our body and we don’t have enough energy for training. So you can back from a hard day at work and you feel exhausted but there’s still more work waiting because you recently you joined a gym and it’s time to prepare for training. These situations usually result in skipping a workout and once you start skipping there are no results.
Fact is that people tend to overload their schedule thinking they can do more things than they actually can which results in mistakes, injury and stress which is the one of the causes of rapid weight gain. Going to a gym and working out takes in average about 2h of your time if you include the preparation, warm up, training, shower, trip to gym and back. If this is too much time for you and you feel like doing some workout but don’t have more than 20 minutes I got just the right thing for you.
10 minutes Home Exercise Routine for Weight loss
This workout I’m about to show you will help you with weight loss and muscle tone, it is probably not as effective as a gym workout that lasts 1h but it can still help you have more energy, burn some calories and clear your mind of problems. You’ll feel more alive and look better while investing only 10 minutes each day. You can perform this in the morning or in the afternoon when you get back from work depending on your schedule. I would personally do it in the afternoon and save my morning time for some running or fast walking. A home workout routine with no equipment can be just as effective as the “real deal” in the gym if you dedicate enough time and put in effort.
Before you start make sure you have a stopwatch (cell phone stopwatch application works), a soft towel and a bottle of water near. Start the routine by doing a 5 minute warm up session to get your body ready for the exercise.
Tip: Avoid stretching before the exercise, you will do that after you finished.
- Forward Lunge – 20 repetitions x 2 sets
- Squat – 20 repetitions x 2 sets
- Good mornings – 15 repetitions x 1 set
- Push up – 20 repetitions x 2 sets
- Sit up – Max repetitions x 1 set
You should rest only 30-45 seconds between each set for maximum intensity. After finishing all the sets which won’t require more than 10 minutes you can do static stretching for 5 minutes. Entire routine if you include the 5 minute warm up shouldn’t last more than 20 minutes.
Applying this simple workout can give amazing results for those who have no time for serious gym training, also if you have a pair of dumbbells you can add them to each exercise to make it more challenging. Simple exercise ball workout at home can be combined with this routine to further improve your body. As you can see even a home workout with no equipment can make a difference and change your physique. Now it is up to you to take action and change your physique.
Inspirational quote of the day: ”If you don’t like something, change it; if you can’t change it, change the way you think about it.” – Mary Engelbreit