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3 10-minute workout plans you can do at home

BingMag.com 3 10-minute workout plans you can do at home

Most people think they need something like the following options for a complete, rewarding exercise:

  • Lots of time (at least an hour)
  • A complete fitness club with all the features and weights and equipment
  • Aerobic fitness machines

Although many People believe this, but it does not always take a lot of time and money to stay healthy and fit. If you do not go to the gym like many others and have given up exercising altogether because you do not have these facilities, we have good news for you!

In fact, you only exercise at home and at home. You can get results in the shortest time. Home exercise that does not require special equipment can be the best option for those who do not have enough time to exercise or do not want to spend a lot of money to buy sports equipment or join a fitness club.

In today's post we want Examine exercise at home, proper exercise movements, and introduce three 10-minute exercise programs. The key to getting results with these exercises is to take short breaks between each movement and perform the movements correctly and without problems.

The following programs are the best solution for you that only They need 10 minutes. Therefore, you will no longer have an excuse not to exercise. With the help of these exercises, you can improve your health and stay away from various problems and diseases. So stay tuned.

6 weight training exercises; The best options for exercising at home

BingMag.com 3 10-minute workout plans you can do at home

Before considering 10-minute exercise programs, Here are six basic exercise routines that are good options for exercising at home.


Scott's movement focuses on the leg and hip muscles. To perform this movement:

  • Stand with your feet shoulder-width apart and your toes forward.
  • Bend your hips back and lower your body. Sit in a chair the way you want.
  • Fix the heel of your feet on the floor and go down until your thighs are parallel to the ground.
  • Keep your chest up Keep your arms in front of your body to keep your balance.
  • Now get up and stand up again. Tighten your hips and legs. Be careful to bend your knees and back slightly.
    • How to perform Scott's movement correctly? (The most common mistakes you should know)

    2. Swedish Swimming

    Swedish swimming focuses on strengthening the chest and arm muscles. In addition, it is a good option for training the focus muscles. To perform this movement:

  • Place your arms and legs on the floor, spread them more than shoulder width apart, and sit in a plank position.
  • Stiffen your core muscles and legs. Engage so that your upper body and lower torso are straight and in a straight line.
  • Now bend your elbows so that your chest is down.
  • Stare at least an inch forward to Keep your neck still and do not hang your head.
  • Get up by pushing the ground and get back into the plank position. Tighten your chest and arm muscles.
  • If this movement is difficult for you and you can not do it, you can slightly adjust it to fit your body. For example, put your knees on the floor to put less pressure on your arms.

    • The best exercises to strengthen your chest muscles (with 3 programs to start)

    3. Reverse Long

    Types of long movements can be great for strengthening the muscles of the legs, buttocks and abdomen. To perform this movement:

  • Stand with your toes together and your hands on your hips.
  • Step back with one foot and bend your knee. And take it to the ground, but do not put it on the ground; It should be more or less 3 cm from the ground.
  • Now one of your knees should be bent towards the ground and the other knee in front of your body. The front knee should be at a 90-degree angle and not in front of the toe. If you see this knee go too far, spread your weight to the back or push the back leg further back.
  • Push to the ground to stand and start. Do the same for the other leg now. For the program we introduce below, consider the movement of each leg as a repetition.
  • 4. Fitting

    A great way to add aerobic exercise to your routine is to do a squat. This movement puts a little pressure on the body and causes it to warm up and increase the heart rate. You can increase the pressure of this movement by increasing your speed. To perform this movement:

  • Stand with your toes together and your hands on your hips.
  • Raise one knee and raise it to hip height. li>
    • Lower that leg and raise the other leg.
    • Do this with a proper rhythm to increase your heart rate.
    • 5. Double crunch

      Double crunch focuses on the upper and lower abdomen, so it is a great option for strengthening the abdominal muscles. To perform this movement:

    • Lie on the floor with your hands behind your back.
    • Raise your legs and bend your knees so that your legs are like the surface of a table. Straighten.
    • Now bring your chest to your knees and lift your shoulders and buttocks off the ground at the same time.
    • Gently lower yourself to the floor so that your elbows and heels are on the ground. This is a repetition of the double crunch movement. Be careful not to put pressure on your neck; Only the abdominal muscles should do all the work.
      • The best exercises to strengthen the abdominal muscles (except lying down!)

      6. Climber

      Climber's movement is low intensity and is a good aerobic exercise to strengthen the central muscles. To perform this movement:

    • Place your arms and legs on the floor and spread them shoulder-width apart and plank.
    • Bring one knee to the chest and the muscles Engage the abdomen.
    • Move the legs without pausing and bring the other leg to the chest.
    • Keep the shoulders and arms still while performing this movement.
    • Calculate the left and right leg movements as one repetition for the following programs.
      • What is Planck movement and what are the benefits for strengthening the abdominal muscles?

      3 10-minute exercise program at home

      BingMag.com 3 10-minute workout plans you can do at home

      Exercise program number 1

      Do all the exercises in a row, in rotation and twice for 10 minutes.

      • Scott: 30 seconds of exercise, 30 seconds of rest
      • Reverse Long: 30 Seconds Training, 30 Seconds Rest
      • Double Crunch: 30 Seconds Training, 30 Seconds Rest
      • Climber: 30 seconds of practice, 30 seconds of rest

      Exercise Plan No. 2

      Do all the exercises in a row, in rotation and twice for 10 minutes.

      • Putting : 60 seconds
      • Swedish swimming: 30 seconds practice, 30 seconds rest
      • Long: 30 seconds practice, 30 seconds rest
      • Sit: 60 seconds
      • li>

      Exercise plan number 3

      Set a timer for 10 minutes. Do 4 training moves in a row and see how many rounds you can repeat this cycle in 10 minutes. Over time, you should try to increase the repetition of each cycle and break your record.

      • Double Crunch: 8 Repetitions
      • Reverse Long: 8 Repetitions
      • Scott: 8 repetitions
      • Climber: 8 repetitions

      BingMag.com 3 10-minute workout plans you can do at home

      These 3 programs are for the average. Therefore, you need to adjust them to suit your body and fitness level. The following tips can help you do this:

      Simple: If you are new to the job, it is best to start slowly and focus more on performing the correct movements and body shape. Be. Hurrying can lead to injuries and many other problems, so be sure to be careful. If these programs, which are timed for some movements, lead to jerks and lose shape, worry about time and instead do each timed move for 10 to 15 repetitions.

      Medium: For exercise, you should follow a program that includes 30 seconds of exercise and 30 seconds of rest.

      Advanced: If you want to increase the pressure of exercise Do more, take 45 seconds to exercise, and rest for only 15 seconds. ul>

      Concluding remarks

      Although many people believe that to stay healthy and fit you need a variety of fitness clubs and exercise equipment, you can exercise at home without equipment. And enjoy the benefits.

      In fact, by exercising at home, you not only save money, but also waste less time and have no excuse for not having enough time and being busy. The exercise movements we examined are the best way to exercise at home. With the help of these exercises, you can make a great and efficient plan.

      But if you do not know how to prepare a workout plan, you can get help from the 3 options we have considered. By using intermittent and stress training, these programs can warm up your body in a short period of time, increase your heart rate, increase calorie burning, and also protect your body muscle mass.

      Therefore, Considering your level of fitness and consulting a doctor and being aware of your physical condition, include these programs in your daily routine and get the best results in the shortest time. Apart from this, for exercising at home, you can also read the following articles and plan better:

      • Comprehensive review of the best strategies and exercises for weight loss
      • The most important points for Exercise at home without a club and trainer
      • What is Tabata and how does it help to lose weight?
      • What is an explosive workout to burn belly fat and how should it be done?
      • The best home exercises to strengthen the legs and burn fat without the need for equipment
      • 19 simple tricks to increase physical activity and exercise more
      • Introducing the Home Workout app; Exercise at home without equipment
      • 14 home exercises that you can easily do indoors
      This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .

  • Source: Dr. Ax

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