10min Workout Everyday to keep your Body in Shape!

Have you ever wanted to be slim and shredded, or have a good-looking body but always, you do not have time to realise your dream? If you have, you are on the right site!

Benefits of this workout:

•     Burns more calories than a half hour on the treadmill!) And according to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.
•      Increase metabolism
•      Lose Weight while maintaining Muscle
•      No equipment needed
•      Improve heart’s health
•      Increase stamina
•      Time-efficient
•      Can be performed anywhere
•      VERY challenging! (but I believe you can do it!)

Below, I’m gonna show you how to do it. Without further ado, let’s get started!

Workout breakdown

•    5 Burpees
•  10 Mountain climbers (moving both leg = 1 repetition10 push-ups with knees down(girls)/ push-ups
• 10 jumping lunges (moving both leg = 1 repetition)
•  10-15 sec rest
• Repeated this as many as you can for 10minutes.

And that's it!

However, you may wonder how to do some of the exercises. Here is a guide

Ø  Burpees

    1.     Stand with your feet hip width apart and your arms down by your side.

    2.     Lower into a squat position with your hands flat on the floor in front of you. 

    3.     Step both legs backwards so you are in a press up position.               

    4.     Step both legs back in to chest so you are back at a squat position. 

      *If you are strong at pushup, you can do pushup when you are in the 3rd position shown in the picture above.

  See also: Motivation! | How to Find!

Ø  Mountain Climbers

     1.   Make yourself in push-position (below I show explanation of pushup position)

     2.   Move either one leg to your elbow

     3.   Then move back your back to be in pushup position

     4.   Repeat this for the other

       *The leg moving in should not touch the ground.
      

Ø  Push-up

1.   Make your in pushup position, align your shoulders, elbows and palms on a straight line, lastly extend your leg straight and place the feet on the ground. Place your arms slightly close to your body. Put your shoulder back, ensuring your back is straight and head up. Then you are ready to do pushup

2.    Slowly lowering yourself down with chest almost touching the ground.

3.    Extend back to pushup position again.

   *For those who are not strong to perform pushup, you can do it with knee down to the floor instead.

  *For those who are strong to perform pushup, you can do superman pushup, clap pushup or back clap pushup...etc.

Ø  Lunges

1.     Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core.

2.     Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

3.     Jump out explosively

4.     Step forward with the other leg, lowering your hips until both knees are bent at about a 90-degree angle.

*Keep your back straight and shoulder back

See also: Try this Simple Tip for Bigger Chest. Don't miss it!

Do take note that :

• This workout is extremely effective in burning fat, especially when you know how much calories to consume per day. You can check this by knowing your BMR which is the amount of energy expended while at rest in a neutrally temperate environment, in the post-absorptive state (meaning that the digestive system is inactive, which requires about twelve hours of fasting)
• Calories consumption per day = your BMR calories + activity level
• Importantly, eat more food that is high in protein and drink plenty of water to keep your body hydrated.

That’s all for the topic. I hope you like it! Please feel free to drop a comment below!