Full body exercise is a great way to stay fit in your everyday busy schedule. As per fitness experts, total body exercise targets various muscle groups of the body and improves flexibility and strength. Starting from the Roman gladiators known for their bodyweight workouts, full-body exercises are known to be the best. You need full-body fitness to stay powerful. You can try 10 minutes of full-body exercise to keep yourself fit and active.
Key Benefits of Full Body Exercise:
Parts of the body like the back, chest, shoulders, legs, glutes, and core need to be used while exercising. Whether you do tough exercises or the easy ones you need to include these body parts in your workouts.
You can do an easy 10-minute workout to strengthen your core instead of spending hours in the gym. These workouts are easy and best suited for people who are quite busy and can’t join a gym, as per the fitness experts.
Full body exercise can be done with your body weight, and you get benefits from it. It can be performed everywhere: at home, in the gym, or even during vacations. No special equipment is required for carrying out these exercises.
Most of the exercises involved benefit more than one muscle group at once. This helps you to gain more in less period. Compound exercises include squats, biceps curls, clapping over the head, fire hydrant, deadlifts, plank, and child’s pose.
You can add these basic exercises to your daily routine and get benefits every day. You can build your muscle tissues by carrying out the total body workouts. In the beginning, you may face a little difficulty, but gradually, you will feel lighter and stronger.
Who Can Carry Out Full Body Exercise?
The primary focus of Full-body exercises is to strengthen your muscles and keep you strong and flexible. But if you have any kind of injuries or chronic pain in any part of your body, then you must avoid certain exercises included in this group. However, it’s good to take advice from health experts before starting any kind of fitness journey.
You need to know the timings for carrying out different exercises. Rather than working on one muscle at a time you can choose multiple muscles to work on. As far as timings and schedule are concerned, you may work out thrice a week and don’t forget to take a rest. Adding workouts into daily life at your convenience will give you the best results. It is important to have rest days so that you can recover from injuries and pain.
10 Minutes Full Body Workout at Home Ideas
Are you very busy? Only got 10 minutes for a workout? Don’t worry; try these exercises at home for the best results.
These exercises will make your heart pumping and strengthen your muscles. You can improve your core strength and stay fit and flexible.
Ways to carry out the exercises.
Set a time as per your preference. Do each exercise for 50 seconds and then rest for at least 10 seconds. In this way, you can carry out 10 different types of workouts in 10 minutes.
If you have got a treadmill at home do a warmup for 60 seconds and start the workouts.
You need to do a set of 10 kinds of exercise in 10 minutes which includes
Things required – A mat
If you like to improve the difficulty level, simply add a few weights on your back.
- Push Up
You need to put your force on a major bench while performing squats. First, stretch your legs back. Must remember to straighten your back and align with your full body. Now lean with your face first and then lower yourself to the mat or bench.
- Squats
Start doing squats with feet about your hip, shoulder width apart, and toe facing towards or slightly to the sides. Then squat down as you would do with a bodyweight squat.
- Crunch
First, lie down on your back with your knees bent, and your feet flat on the ground. Keep a slight bend in your elbows and raise both your arms..they must be perpendicular to the floor.
- Lunge
Stand on your arms at your sides. Mose forward your left foot and lower the right knee till it almost touches the ground. You have to push through the left foot heel and drive upward to return to the initial position. That is
- Mountain Climber
Start in a high plank position, keeping the body in a straight line, and the hips must be lifted. Drive right leg toward right elbow, then left leg toward left elbow. Make sure feet pick up and land at the same time and stay between the shoulders. One foot exchange is one rep.
- Triceps Dip
To carry out a triceps Dip you need to sit on a chair and stretch your legs with a slight bend at the knees. Your heels must touch the ground. Now you need to press yourself into the chair, lift your tailbone, and move yourself a little bit towards the front of the chair. Now bend down until your elbows are bent between 45 and 90 degrees. Try slow push-ups. Repeat as many times as you can.
- Russian Twist
You should first sit on the floor with your knees bent, and feet kept flat on the floor. Now keep your spine long and core braced. Slowly lean back and lift your feet a few inches up the floor. Gently do the torso twisting from left to right.
- Plank
You need to keep your body straight on the floor and put your body weight on your hands. Maintain a startline from head to toe. Keep your back flat, brace your core, and hold yourself for 50 seconds. It will make your core strong and good for abdominal muscle relaxation.
You can carry out this simple 10 minutes of full body exercise to keep yourself active and healthy. It will help you build strong muscles and a flexible body and improve your overall health.
Take 10 minutes out of your busy schedule and carry out these easy exercises to keep yourself healthy.