Burn 100 Calories In Only 10 Minutes

With this must-try circuit training workout

8b4ee57f-0d20-4d8b-b135-c1f493451aeb

If only you had more time in the day, then you would exercise more. How many times have you told yourself that? A lack of time is the #1 excuse I hear for why people don’t work out. And it’s true…we all live busy lives!

But, this week, make a goal to have NO EXCUSES when it comes to fitness. Because as I say, “Health isn’t the most important thing, but without it, nothing else matters!” So today, DON’T MISS the 10-minute workout below, and you’ll burn 100 calories in (almost) no time!

  • 1-minute 180’s – see move below
  • 1-minute Charlie’s Angels – see move below
  • 1-minute Spiderman – see move below
  • 1-minute  Kickback Lunge – see move below
  • 1-minute 180’s
  • 1-minute  Side & Up – see move below
  • 1-minute Spiderman
  • 1-minute  Squat & Press – see move below
  • 1-minute 180’s
  • 1-minute Dead Rows – see move below

 

180s

180

How to do it:

  • Place your weight on your right foot and pivot your body 180 degrees back to the left. Land on the left foot with a wide stance, with your body facing the left wall.
  • As your left foot lands, brace your core and squat down for two “pulses”: Sit back into squat position, raise back up just a few inches, quickly squat back down, and return to standing.
  • Keeping your right foot as the anchor, pivot 180 degrees forward, until your body now faces the right wall. And again when you land with a wide stance, do two pulse-squats.
  • Do 16 on each side.

Charlie’s Angels

charlie's-angels

How to do it:

  • Sit upright with knees bent, feet on the floor, chest lifted. Lift your feet off the floor, tucking your knees into your chest. Interlace your fingers and point them forward.
  • Using your obliques, swivel your knees side to side.

Spiderman

spiderman

How to do it:

  • Start with a basic squat: Standing with legs slightly wider than hip-width apart, lower the hips down toward the floor into the squat position.
  • As you’re squatting down, reach the right hand toward the floor and the left hand up toward the ceiling.
  • Press yourself back up to standing, and then repeat on the other side: Left hand reaches to the floor while right hand reaches toward the ceiling.

Kickback Lunge

lunge-with-tricep-kickback

How to do it:

  • Holding a dumbbell in each hand, step your left foot directly behind you, taking a wide stance, and bend your legs, lowering your torso down into a lunge. Be sure and maintain that core stability to prevent injury.
  • While in lunge position, keep your shoulders over your hips, back knee slightly bent, front knee in alignment with your front toes, shoulders back and down.
  • Feel your weight in your right (front) heel as you push yourself to standing.
  • As you return to standing, do a tricep kickback: Reach your arms back behind you and extend, feeling a squeeze in the tricep.

Side & Up

side-lunge-with-bicep-curl

How to do it:

  • Stand with dumbbells in each hand in hammerhead position, with palms facing each other.
  • Step out to the right side, with a wide stance. Bend the right leg and lower your hips down as you keep the left leg straight out to the side, feeling a slight stretch in the left inner thigh.
  • Pressing off the right foot, keeping your core engaged, push yourself back up to standing.
  • As you return to standing, curl the weights up toward your shoulders, squeezing the muscles on the front of the arms for a bicep curl.

Squat & Curl

squat-with-bicep-curl-and-overhead-press

How to do it:

  • Holding a dumbbell in each hand, start with a squat: Engage your core as you slowly lower the hips toward the floor as if you’re sitting back into a chair. Sink down low, forming a 90-degree angle with your lower body and the floor, but make sure your knees never jut forward past your toes. Keep your weight in your heels, shoulders down and relaxed, chest up, and eyes forward.
  • As you push back up to standing, do a bicep curl, bringing both weights up toward your shoulders. Be sure to feel a squeeze in the front of the arm to make sure you’re getting the most out of the move.
  • At the top of your bicep curl, rotate the dumbbells until your palms face forward. Then push the weights up into an overhead press.

Dead Row

single-leg-deadlift-with-bent-over-row

How to do it:

  • Standing with a weight in each hand, put your weight on one leg, leaving the other leg slightly bent behind you for stability.
  • Keeping your core engaged, back flat and chest forwad, slowly lower the upper body down toward the floor, lowering the weights toward your shins. Keep your core tight and back flat throughout the movement. Feel a stretch in your glutes and hamstrings as you near the bottom of the move, and drop your upper body parallel until it’s parallel to the floor.
  • As you lower your torso toward the floor, do a row with the dumbbells: Squeezing your shoulder blades together, bring the weights up and back until your arms form a 90-degree angle, keeping the weights near your ribcage.

 

 

Share this
Facebook
Facebook
Pinterest
Instagram