This 10-move cardio workout, from trainer Judine Saint Gerard, head coach at Tone House in NYC, can be done right at home—no equipment necessary. There are some muscle groups that are very difficult to isolate without a dumbbell, but this workout does a very good job of targeting all of the muscles as well as many ranges of motion, all without a single piece of equipment. Was it humbling? Copyright © 2021 Fitness Blender. Did you find it challenging to maintain the discipline to keep pushing yourself all the way through? Topics: at-home workouts, fat-burning workouts, calorie burning, bodyweight workouts, circuit training Watch the workout at the top of this article — and be sure to follow along this week for a new workout every day. That's why I've put together the best 20-minute full body sweat sesh for you that requires (wait for it) absolutely *no equipment*. Fitness Blender's signature Bored Easily training style in an all new 2 Week Workout Challenge.   How To . and Conditions Privacy Policy, FB Plus Bored Easily - Dynamic Training for People Who Get Bored Easily, Standing Resistance Band Butt and Thigh Workout for Glute Activation and Burnout, Understanding Back Pain (Part 1): Finding the Real Source of Your Back Pain. Keep resting one minute … When life gets busy, it can put a strain on your fitness. Try the following 10-minute love handle workout. Warm up and cool down not included; both strongly recommended, Printable Upper Body Workout Turn on MyFitnessPal desktop notifications and stay up to date on the latest health and fitness advice. You’ll stay with each move for a full 60 seconds, but feel free to adjust your rest time based on your current fitness level. Muscles targeted; arms, shoulders, chest, upper back, lower back Workout Structure Set a timer for 10 minutes and repeat this circuit as many times as possible without resting. Your kit includes everything you need to get better results in less time. Instead of skipping exercise altogether, take just 10 minutes out of your day to do an effective workout and help you feel a lot better. 45 Seconds on, 15 seconds rest These abdominal exercises strengthen the muscles around your trunk. 1 Walkdown + Shoulder Slaps - Keep a slight bend in elbows and walk hands from the floor at feet to a tall plank; slap each shoulder - forcing your other arm to compensate the support - then walk back up to a standing position, 2 Back Bow Pulls - Lie facedown and contract upper back, lower back, and thighs, lifting each off of the ground as far as possible without using jerking motions or momentum. Instead of skipping exercise altogether, take just 10 minutes out of your day to do an effective workout and help you feel a lot better. This transfer of balance works the upper body in a slightly different way and also calls upon the core muscles for support, 6 Tricep Dips + Toe Touch Kick - With weight in feet and hands (similar to a “crab walk”), keep your elbows tucked in close to your sides, lowering your body towards the ground. Do not use your lower back to pull yourself up. 10-minute abs workout. What 1,500 Calories Looks Like (DASH Diet), 10 Low-Carb Game Day Dishes Under 260 Calories, 5 RD-Approved Chocolate Bars Worth Trying, 5 Thinking Traps to Avoid When Trying to Lose Weight, 5 Diet-Friendly Recipes For Low-Sugar Breakfasts, Better Gut Health Could Reduce Belly Fat, Says Science, 15 Make-Ahead Breakfasts Under 300 Calories. Tone your tummy muscles and get a flat stomach with this 10-minute abs workout. 30 Comments. Created (and demoed) by Zocchi and the other trainers behind the fitness app Centr, here is a ten-step, no-equipment workout that combines compound exercises with high-intensity cardio for a full-body burn. Look no further than hip bridges! Share it: When life gets busy, it can put a strain on your fitness. Try this simple 10-minute workout that requires absolutely no equipment. Start without dumbbells and advance to dumbbells or a barbell in either the back squat or front squat position. Let us know what you thought of this workout & what workouts you’d like to see filmed in the future. March 24, 2020. You’re taking control of your fitness and wellness journey, so take control of your data, too. WWW.GYMOCLOCKFITNESS.COM———————————————10 MINUTE MORNING ROUTINE starts at 00:27Get ready for one of the BEST Home Workouts of … 20-Minute No-Equipment Total-Body Workout You Can Do Anywhere. The move: Get in a pushup position with your hands about shoulder-width apart. You will need less than 1 hour to complete this workout. Once you press your back body up and away from the ground, kick one foot out, and tap it with the opposite hand, 7 Arm Circles - Extend arms directly out from shoulder joint and do small circles; switch directions halfway through, 8 Overhead Press - Act as if you’re pressing a heavy ceiling up and away from your head. No commute to the health club, no traffic, no packing the gym bag, no waiting for the power rack to open up. All rights reserved. But it has to be done correctly: You need the right exercises with the right format to crank up your metabolism, boost your fat loss and build lean muscle. This is largely because you’re literally working against yourself. The move: Get into a pushup position. Remember, you can log this workout and more in Workout Routines. Lower yourself and keep your elbows close to your body as you descend. Now for the real solution: a 20-minute workout you can do at home. Anthony, a certified strength and conditioning specialist, is a fitness expert at Esquire, GQ and Men’s Health and gets guys in shape for their wedding at GroomBuilder. Don’t let your hips rise; keep them at the same height as when you started. New FB Plus Challenge launched! And you’ll be doing just that with today’s 10-minute, no-equipment workout. Your 10-Minute, No-Equipment, Total-Body Workout. Repeat on the other side. Break a sweat wherever, whenever. Once the 9-Minute Strength Training Workout starts to feel a little bit easy, start to increase the amount of time you do each exercise. The move: Stand with your feet hip-width apart. Were you able to tap into the feeling of working “against” your own strength? Instead of skipping exercise altogether, take just 10 minutes out of your day to do an effective workout and help you feel a lot better. It’s easy to look at the exercises and roll your eyes, but truly, if you try it, and you do it properly, you’re going to feel this in your muscles, no matter how strong or big you are. Below is a great, quick workout you can do at home (or in a hotel room if you’re on the road) that focuses on the legs, chest and abs. Try this simple 10-minute workout that requires absolutely no equipment. READ MORE > 10 ESSENTIAL BODYWEIGHT EXERCISES. They’re a simple way to strengthen your glutes and can even help release lower-back tension. Keep your muscles contracted all the way through this routine, and you’re not only going to be surprised at the challenge, but you’ll likely earn some sore muscles. Sit back into one hip and push that knee out. Keep your core tight and run as fast as you can while driving your knees to your chest. Spike your heart rate, burn extra calories and fire up your metabolism with this great cardio exercise. Want strong legs and a nice-looking backside? Get The Nutrition Guide: https://heatherrobertson.com/shop/ No sitting or laying down in this killer Standing Abs Workout. The truth is you can actually get a great workout in a short amount of time! By Amy Marturana Winderl, … The 30-Minute, No-Equipment Workout That Burns 250 Calories. Improve your overall health and fitness with our family of apps. Lateral Split Squats, 6 reps per side Take a long step back — so your knees make two 90-degree angles at the bottom — and pull yourself back up with your forward leg. This no-equipment HIIT workout involves 45 minutes of high-intensity circuit training broken into 3 15-minute segments, one focusing on abs, one on lower-body and one on cardio. For this particular variation, stop at three points during your curl to let the contracting of the muscles really burn; at the top of the curl, middle, and bottom, 4 Traveling Rows - Standing tall with core pulled in tight and glutes/thighs lightly contracted, reach arms forward, then contract upper back muscles to pull arms back, at descending and ascending heights, 5 Push Ups + Reach - Complete the most advanced version of a push up that you can, then extend arm out forward in front of body so that you’re shifting your weight into one arm. It looks simple, but in just a few seconds, you’ll feel it! Sign up for your personalized newsletter. Join for free and start building and tracking your workouts, get support from other Fitness Blender members and more! No equipment is needed for this workout. A 15-minute full body HIIT workout — no equipment required Improve heart health, increase fat loss and strengthen and tone your muscles in just 15 minutes a day. NEW 2 Week FB Booty. Extend arms above head, then contract muscles and “pull” your arms back down so that are tucked into your sides, working against your own strength, 3 Variable Bicep Curls - Standing tall with elbows pinned to sides, squeeze and contract biceps to complete a “curling” motion, working only against your own strength. Reverse lunges help strengthen your thighs and hips. This is the best bodyweight exercise for your upper body: It builds a strong chest, shoulders, arms and abs. MyFitnessPal provides powerful tools that make it easier for anyone to live a healthier life by tracking their meals and physical activity. 15 Minute HIIT Workout - No Equipment HIIT Cardio At Home We have another great HIIT workout for you for when you don’t have a lot of time or you want to pull together multiple short routines. Keep your lower back flat and don’t let your hips sag. A glute activation workout that uses a resistance band to burnout the smaller lower body muscles. Make sure to squeeze and contract your muscles; done properly, this will make the strongest of arms and shoulders burn, 9 Bentover Row & Extension - Bend at the waist and bring arms up to the sides, hold this position & extend the arms, then bend at elbows again, just before letting arms hang down straight again (while remaining bent forward), 10 Palm Presses - Stand tall and press palms together in front of chest; do repetitions or variables of pressing hands together as hard as you can, in between quick breaks of rest. MyFitnessPal is part of the world’s largest digital health and fitness community, Under Armour Connected Fitness™. by Anthony J. Yeung. 10-minute legs, bums and tums workout. On social media, we encourage you to use #FitnessBlender to share your progress, motivate others, and find inspiration. Something important about this workout; this workout can be as easy or as difficult as you want it to be. The move: Lie on the ground with your knees bent and feet flat on the floor. Terms Modify or skip any exercises that cause pain or discomfort. Tone up, firm up and burn fat from your tummy, hips, thighs and bottom with this 10-minute workout for legs, bums and tums. The move: Start with a very wide stance and your feet straight. When your schedule is almost too hectic to deal with, a 10 minute workout can be a real lifesaver—and, honestly, a sanity-saver as well. With 10-Minute Trainer, you have no more excuses! No equipment It’s very difficult to build a well rounded, muscularly balanced upper body workout without weights. They’re simple and target each leg individually for more balance and stability. 10 Minute No Equipment Upper Body Workout - Complete Upper Body Workout Without Weights It’s very difficult to build a well rounded, muscularly balanced upper body workout without weights. 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