For burning extra calories in order to shape the body as desired, people are spending a lot of their free time, and many time a significant amount of their budget. However, there are workouts that can do more than you expect, very fast and without money spending. We will present you a bodyweight workout that is a lot harder than it looks, even time for doing it is only 10 minutes daily!
To be more effective in getting the desired results, spend one minute of doing as many reps as good form as possible on each exercise, then move on to the following one!
- Butt kicks
Begin it with your feet shoulder-width apart, keeping your arms bent at your sides.
Then, moving the left knee, kick your left heel up to your glutes. Return the left foot to the starting position.
After the lending, kick another leg up in the same way. Alternate the legs for one minute.
Start in a squat position with your feet shoulder width apart. Immediately when you place your hands on the floor kick the legs back and with your stomach touch the floor.
Keeping a bend in the elbows, in a push-up movement, raise the body back up and jump into the starting position.
In the last step, jump in the air and bring the hands above the head. These movements are repeated for as many repetitions as you can do, with good form in one minute.
In this exercise, your hands should be on your hips and your feet shoulder width apart. Taking a step forward with right leg and bending the knees then drop the hips.
Lower the body until your left knee is almost on the floor keeping your chest up and back straight. The knee shouldn’t travel beyond the toes.
Push on the left foot and lift your body back up to the starting position. Alternate these movements on both legs for one minute.
- Mountain climbers
Begin in a push-up position with the flexed hip and knees. Move left leg towards your chest until it is just under the hip. In a quick movement, switch your legs and complete one repetition.
Alternate movements for one minute.
- Bodyweight squats
Start with your bent hands forward and your feet shoulder width apart.
Flexing the hips and knees, sit back in a position about to sit on a seat and lower if your abilities allow you. Return to the starting position.
The movements are repeated as many times as possible, for a minute.
- Push ups
Begin in a standard push – up position, body straight and tight.
Lower your body down, almost touching the floor with the stomach, then exhale and return to the starting position.
Take a short pause and repeat the exercise. Repet as many times as you can for one minute.
- Tricep dips
Sitting on the floor, place the arms behind your body with fingers pointed forwards.
Walking your feet forwards extend your legs a bit. Lower your butt towards the ground and pushing up on your hands return to the previous position.
Repeat these movements for one minute.
- Russian twist
Lie down flat on the floor with the face up. Bend your legs at the knees. Raise your upper body and the feet from the floor and make a v shape.
Twist your chest to one side while breathing out, then pause shortly and repeat to another side.
Alternate on both sides one minute taking breaks if you need to.
Start on the floor in standard plank position.
If possible, hold for a minute or take breaks as necessary.
- Reverse crunch
Lie on the floor with the face up, legs fully extended and your arms near your body. Keep the feet together.
Inhale and move your legs in towards your torso and raise your hips off the ground.
Stay in this position for a moment then slowly return to the starting position.
Repeat the moves as many times as you can for one minute.