A 10 minute exercise that will change your mood!

Are you looking for an exercise program that will quickly boost your energy when your time is limited? In this article we present you a great aerobic exercise that will help you maintain a very good level of your physical condition during the day. 

We would suggest you to squeeze in your program a quick 10 minute workout, the results will be beneficial, and it will give you immediate energy boost! So see an easy 10 minute exercise for everyone. 

3 main reasons to find time for a 10 minute exercise:

  1. When you are stressed, a 10 minute workout will give you the energy you need and help you regain your concentration.
  2. In all of us, it often happens that we do not find time for our regular exercise program, as a result of which we feel guilty. A 10 minute exercise can be enough to drive away this unpleasant feeling. 
  3. The 10-minute exercises can give you immediate results that will surprise you.

    A great way to see the real benefits of a quick workout is to focus on a specific muscle group in the body or on some element of fitness, such as strength, cardiorespiratory endurance or flexibility. The 10-minute program we present to you here aims to improve cardiorespiratory endurance:

    Dynamic warm-up 2 minutes

    Your warm-up should always be dynamic, so that the body "dissolves" in a gentle way and slowly raises the level of heart rate.

    A warm-up of 120 seconds is usually enough to get you to the core of your workout, but if some days you feel your body tighter, you can spend a little more time warming up.
  • Circle with your hands while performing steps on the spot for 30 seconds.
  • Take steps on the spot with the knees high while at the same time performing arm stretches for 30 seconds.
  • Do 10 repetitions on the soles of the feet: stand with your feet shoulder-width apart, lift your toes, and then lower your heels.
  • Do 10 deep seats: stand with your feet shoulder-width apart and your toes pointing forward. Sit backwards, as if sitting in a chair, stay in that position for a second, and then — pushing the pelvis — return to the upright position.
  • Make 10 low views. Projection is to take a step first forward and then backward with one foot. With your hands on your hips and your back straight, take a big step forward, lowering your back knee to the ground. Stay in this position for 2 seconds and repeat with the other leg.
  • Jog on the spot for 30 seconds.

8 minute program for fat burning

One of the advantages of aerobic exercise is that it includes many effective, fun and simple exercises for the whole body, so you can choose the ones you prefer.

The following is a list of eight simple exercises that do not require special equipment. Try to perform each exercise in sequence for 30 seconds and then repeat them in cycles. The list includes both high-intensity and low-intensity exercises. To reap the greatest possible benefits, on a scale of 1 to 10, the intensity of the exercise should range from 7 to 8.

If, on the other hand, your physical condition is not very good, you can only perform the exercises with an odd number (and at a slightly slower pace). You should never push yourself to the point where you no longer feel comfortable.

  1. Raising the arms with a step to the side
    Stand upright with your legs closed and your arms at your sides. Take one step to the side with one foot, then return to the starting position. Repeat the same movement to the other side. Continue these movements alternately, and when you reach a steady, dynamic pace. Add hand movements: raise the arms when performing the step to the side, and return the arms to the side when the foot is back in place.

  2. Raising the arms with a side jump and a deep seat
    Stand with your feet closed and your arms at your sides, then open your legs by jumping while raising your arms. Land by jumping into a deep seat with your knees bent, stay in this position for two seconds and, again jumping, return to the starting position.

  3. Trochadin on the spot
    Walk on the spot, raising your knees straight in front of you and waving your arms back and forth at the same pace as your feet.

  4. Sprint on the spot