Your workout does not need to be 2 hours long to be effective! According to the American Heart Association, adults should get at least two and a half hours of moderate exercise or 75 minutes of intense aerobic fitness weekly. However, nearly 80 percent of Americans avoid working out simply because time constraints prevent them from reaching their daily fitness goals.
Ten-minute workouts, or micro workouts, are perfect for people with packed schedules. It’s a style of exercise made up of full-body micro workouts you can do in 10 minutes or less.
Science has shown that doing mini-workouts throughout the day is just as effective as one long workout. You can gain muscle, boost your metabolism and lose weight.
Dedicating 10 mins out of your day for exercise is easy enough, especially for a workout routine this fun and easy to do!
Here is a quick 10-minute workout for your lower body by Sunchef’s Souraya.
Set your yoga mat on the floor and get to stretching before attempting the exercises.
Exercise 1 Leg Raise
Keeping both hands and one knee firmly placed on the yoga mat shoulder length apart, extend your leg out and up into the air.
Let it drop without touching the floor and repeat 10 times.
Exercise #2 Leg Raise & Drop
Stay in the same position. Instead of dropping your leg straight down, drop it to the other side. Your right leg goes to the left side and back into starting position.
Repeat 10 times.
Exercise #3 Leg Raise & Knee Tuck
Keeping both hands and one knee firmly placed on the yoga mat shoulder length apart, tuck in your knee towards your chest.
Extend your leg straight out and raise it up. Repeat 10 times.
Exercise #4 Bent Knee & Pulse
Stay in the same position. Extend your leg out and bend at the knee towards the sky. Raise the leg and engage through your core as you pulse your leg up. Repeat 10 times.
Exercise #5 Side Knee Raises
Keeping both hands and one knee firmly placed on the yoga mat shoulder length apart, bend your knee and lift your leg on the side until your knee is in line with your hip. Then bring your leg next to your body and raise it behind you towards the sky.
Repeat 10 times.
After completing the exercises, move into a child’s pose or balasana: from a kneeling position, bring the forehead to the floor and relax the arms alongside the body, palms upwards.
Lay down on your side.
Exercise 1 Side Leg Raise
Begin lying on your left side with your back lined up with the back edge of your mat. Keep your elbow down and your head propped up in your hand. Your legs are long and toward the front edge of your mat.
Extend your leg outward, inhale to lift, and exhale as you lower. Flex your ankle as you go up and point your foot as you go down. Repeat 10 times.
Exercise 2 Leg Circles
Go back to the start position. Extend your leg outward and point your foot. Make clockwise circles 10 times. When done, do the same in a counterclockwise motion also 10 times.
Exercise 3 Knee Tap
Begin lying on your left side with your back lined up with the back edge of your mat. Keep your elbow down and your head propped up in your hand. Your legs are bent slightly at the knee. Start by raising your leg towards the sky while extending it. As you go down, bend it at the knee and tap with your other leg. Repeat 10 times.
Exercise #4 Bottom Leg Raise
Lie on one side with your lower arm on the floor and your upper hand in front of your body for support.
Bracing your abs, set the foot of your top leg on the yoga mat, raise your bottom leg up, pulse, and set back down on the yoga mat.
Finish your workout with a stretch! Repeat the same series on the other leg and don’t forget to breathe deeply with each exercise.
Check the video above to work out with Souraya. Wasn’t this fun?! You can check Souraya’s Instagram @_sunchef for more!
If you tried this workout or have any questions, don’t hesitate to reach out to us.