Ten Minute Workout Challenge

Ten Minute Workout Challenge
Ready to shape up for the summer? Take the challenge with this workout designed using body weight exercises. No equipment is needed, however you may want to use a mat for some of the floor exercises. Each week will get progressively more challenging. The workouts are only 10 minutes so there are no excuses to get started right away.

You can add this to your current routine to jump start your metabolism. If you haven't been working out, this is a great way to get started with workouts that are short but effective. The workouts are designed for five days a week, but you can add an extra day if you want to see quicker results. You can also do the ten minute workout, two times a day if you are feeling energetic and want a greater challenge.

Remember to check with your physician before starting any exercise program. Refer to the exercise notes below if you are unfamiliar with a particular exercise. Begin with a five minute walk to warm up before starting the workout. March in place during the workout if you need a break and modify each exercise if needed.

Week 1 and Week 2

Monday, Wednesday, Friday (Complete these five exercises two times with no rest between sets)

1. Burpees
2. Push-ups
3. Burpee push-ups
4. Mountain climber
5. Tricep push-up

Tuesday, Thursday

1. Squats
2. Alternating lunges
3. Jump squats
4. Jump lunges
5. Sit ups

Week 3 and Week 4 (Week 4 – Try these same exercises but do them twice a day- for a total of twenty minutes- Try doing ten minutes in the morning and another ten minutes in the afternoon for a greater calorie burn)

Monday, Wednesday, Friday (Complete these five exercises two times with no rest between sets)

1. Jumping jacks
2. Jump squats
3. High knees
4. Mountain climber
5. Burpee push-ups

Tuesday, Thursday

1. Tricep push-ups
2. Bicycle
3. Mountain climber
4. Bicycle
5. Tricep push-ups

Exercise notes:

1. Jumping Jacks –Start with feet together and arms at your side. Jump feet out wide as you bring your arms overhead and clap then return to start position. Modify by bringing the hands overhead and clap as you alternate side foot taps right and left. 25 Repetitions

2. Squats – Begin by standing with feet hip width apart. Bend at the hips as you lower and push your hips back keeping your knees aligned over the ankles. Immediately come back up to standing and squeeze your glutes at the top of the movement. 25 Repetitions

3. Standing Elbow to Opposite Knee – Standing feet hip width apart with arms overhead. Bring right elbow to left knee and switch bringing left elbow to right knee. Avoid leaning forward on this exercise. Do 12 Repetitions (Right and left count as one complete Repetition)

4. Burpees – Begin by standing, bend the knees and bring hands to the floor. Jump your feet back to push up position. Immediately jump your feet back up to your hands and come back to standing, reaching the arms overhead, and jumping up. Modify by stepping your feet back to pushup position, step your feet back to your hands and come back to standing. Do 12 Repetitions

5. Mountain Climbers – In pushup position bring alternating knees to chest. If you are more advanced, alternate knees quickly to get the heart rate elevated. Keep your body in a straight line and avoid lifting the hips during the exercise. Do 12 Repetitions (Right and left count as one complete Repetitions)

6. Push-ups- One of the best overall exercises. If you need to modify, start with hands and wrists under the shoulders and knees on the floor under the hips. Shift your weight slightly forward and lower down halfway bending your arms and push back up. Advanced on your toes in a plank position and body in a straight line, lower the body down halfway bending at the elbows and return to start. Do 12 Repetitions

7. Tricep Push-ups- Same position as regular push up but hand placement in closer with wrists under the shoulders. As you lower, keep your elbows in close to your rib cage and lower half way down then push back up. Modify on your knees; advanced on your toes

8. Burpee Push-up- Begin standing with feet hip distance apart. Bring hands to floor in front of feet. Jump or step back to push up position. Perform one push up on your knees or toes. Immediately jump back up to standing.

9. Jump squat- Start with feet together. Jump your feet out wide as you drop your hips down into a squat position. Immediately jump back to start.

10. Bicycle- Begin on lying on the floor on your back with your knees bent. Place your finger tips behind your ears and elbows wide. Bring right elbow to left knee and you as you extend your right let out. Repeat on the opposite side for one complete repetition.

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