Embarking on a fitness journey can be intimidating, especially for beginners. The thought of spending hours at the gym or engaging in intense workouts can be overwhelming. However, it’s important to remember that every journey begins with a single step.
In this article, we present a 10-minute routine specifically designed for beginners, aiming to kickstart your fitness journey and help you develop a healthier lifestyle. So, let’s dive in and discover how just 10 minutes a day can make a significant difference!
SQUAT
- Stand with your feet slightly wider than shoulder width apart and your chest raised.
- Extend your hands in front to help maintain balance.
- Start by sitting down and then get up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
- Lower your body down, so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
- Do 12 repetitions.
PUSH-UPS
- Start on all fours with your hands on the floor, slightly wider than vertically with your shoulders, but in line with them.
- The body should form a straight line from the shoulders to the ankles.
- Tighten your abs as much as possible and keep them tight.
- Lower your body until your chest almost touches the floor, making sure your elbows are tucked close to your torso.
- Pause and return to the starting position.
- Do 20 repetitions.
ONE LEG DEADLIFT
- Stand with your feet hip-width apart while holding a dumbbell in each hand at your sides.
- Extend one leg back while leaning forward until your body is parallel to the ground, extending your arms toward the ground.
- Return to the starting position.
- Repetitions: 12 to 20 repetitions with each leg.
HIGH PLANK
- Lie on the floor, face down.
- Elevate yourself, supporting yourself on the ground with the tips of your feet and your hands.
- Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually prolongs position holding time.
- Rest approximately one minute between repetitions.
- Try to resist as long as possible.
HIGH KNEES
- First of all, you must stand with your feet shoulder-width apart and your hands in front of you.
- Push yourself with your right leg to touch your right hand with your knee. Go back to the starting position.
- Do the same with the other leg.
- Do 10 repetitions with each leg.
