by Jedha D
You certainly don’t need to go and buy a gym membership in order to get fitter, healthier, tone up, and feel good. Despite what your goals are, you can do fast, effective home workouts that are just as beneficial.
In fact I often prescribe a workout program that takes just 10 to 20 minutes a day at home. Believe it or not these fact workouts work really well to get results, especially when you do them consistently over a period of time, say 30 days or so.
Many people try to overcomplicate things when it comes to exercise. And they make up all the excuses under the sun as to why they can’t find time. Or why they can’t do it because they don’t know enough, blah, blah, blah!
Don’t you get sick of hearing yourself ramble on with excuses?
I certainly used to when I gained weight. But everyone can find 10 minutes a day, then when you feel better and start enjoying it you can find 20 minutes. Starting with small steps is the key. And doing it in the comfort of home means no embarrassment or feeling self-conscious either.
So here are 3 simple home workouts you can do.
Workout 1
One of the simplest ways to get a workout is to simply do a run/walk cycle for 10 minutes. You can do this in your own backyard or at the local park if you choose. Simply run up 1-2 lengths of the yard, and then walk 1-2 lengths. Do this continuously for 10 minutes. You will be surprised at how effective it is as a workout!
Now…I know what you’re thinking…you don’t like running, right?
Neither do I much, but even I can do 10 minutes, or actually it works out less than that with the walking included. It’s not that hard and 10 minutes goes really fast so just give it a try.
Workout 2
A 10-minute circuit style workout works well too. You don’t need any special equipment for this one, just your own body weight. It uses many of the muscle groups in your body so you get an all over body workout in just a short amount of time.
Here’s what to do:
- 20 squats
- 20 lunges
- 20 donkey kicks
- 20 pushups
- 20 sit-ups
You might only get through that circuit twice in 10 minutes and that’s fine. But if you are feeling energetic, increase the timeframe to 20 minutes for a really great workout.
Exercise Instructions
Here are the instructions on how to do the exercises, in case you don’t know already.
Squat
Stand with your feet a bit wider than hip width, then squat, letting your butt lead the way as if you were going to sit on a chair. Just go down as far as you can, then come up again. Do that 20 times and it will start to get your legs burning.
Lunges
Stand with one foot in front of you, one behind so your legs will be split apart. Putting your weight into the front leg, drop your weight straight down bending your knees. The back foot will bend so the knee lowers to the ground and you are balancing on your toes. Lower yourself up and down. This is a great exercise for toning your butt and thigh muscles.
Donkey kicks
Stand up straight hanging onto a chair for balance. Kick one leg backwards as far as you can so your butt contracts. Don’t arch your back though or you may hurt yourself.
Pushups
Many people aren’t advanced enough to do pushups on their feet so let’s do it the easy way. Get on all fours, and then move your hands forward in front of you about a foot further. Set your hands slightly wider than shoulder width. Put the weight into your hands, then lower yourself down, then up again. Do it 20 times if you can and you’ll be feeling those arms
Sit-ups
Most everyone knows how to do a sit up and there are actually many ways you can do the exercise. The simplest way is to lie on your back with your knees bent, hands behind your head and then just lift your head up off the ground as far as you can toward the ceiling.
Workout 3
Try putting the two workouts above together for a power charged combo. Run/walk a couple time through, then go through your circuit, then run/walk a couple time through, then back to your circuit!
This last workout will get the fat burning and boost your metabolism so you keep burning it for hours later.
I’m a big believer in doing simple home workouts, obviously they save you money, they save you time; they are more convenient, and just as effective. All you have to do is simply get yourself motivated. And I’ve just given you a few ideas to try, so go get started, get that body moving!
(Jedha D is a weight loss and wellness coach who is passionate about helping people get off the merry go round and change their life from the inside out. If you need help with achieving better weight loss results and a lifestyle you love please visit her website.)
At home work outs are obviously much easier to do when the weather is nice. However, simple weight training and sit ups/push ups can be done anytime of year inside the home. Even just 20 minutes a day can make a difference.
Even 10 minutes exercises can make you healthy.