Home exercise: How to do effective 10-minute home cardio workout
The concern about gaining weight and becoming even more unfit due to lockdown conditions is overwhelming a lot of Brits right now. It is difficult to stay motivated if you normally workout in the gym or your regular daily dose of exercise is swimming or a multi-person sport. Not everyone enjoys walking, cycling or running. Forget the workouts that toned instagrammers are selling and keep it simple. The NHS website has everything you need to know about exercising during this period of uncertainty.
Adults should do around 150 minutes of physical activity a week, and a quick 10-minute workout each day is a great place to start. The NHS website showcases the perfect workout with instructions and pictures. Even if you are a total newbie, you will be able to do this. Express.co.uk talks you through it step by step.
Rocket jumps
After a six minute warm-up, as shown here, you can start your workout.
Do 15 to 24 rocket jumps in a row.
For rocket jumps, stand with your feet hip-width apart, legs bent and hands on your thighs.
Jump up, driving your hands straight above your head and extending your entire body. Land softly, reposition your feet and repeat.
For more of a challenge, start in a lower squat position and hold a weight or a bottle of water in both hands at the centre of your chest.
Walk or jog on the spot for 15 to 45 seconds to recover.
After you’ve done one set of 15 to 24, do one more.
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Star jumps or squats
If you feel full of energy, try doing two sets of 15 to 24 of them.
Stand tall with your arms by your side and knees slightly bent.
Jump up, extending your arms and legs out into a star shape in the air.
Land softly, with your knees together and hands by your side.
Keep your abs tight and back straight during the exercise.
If you don’t fancy this, you could do the same amount of squats instead.
Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance.
Lower yourself by bending your knees until they’re nearly at a right angle, with your thighs parallel to the floor.
Keep your back straight and don’t let your knees extend over your toes.
Again – walk or jog on the spot for 15 to 45 seconds to recover.
Tap backs
Do two sets of 15 to 24 tap backs.
Step your right leg back and swing both arms forward, then repeat with the opposite leg in a continuous rhythmic movement.
Look forward and keep your hips and shoulders facing forward. Don’t let your front knee extend over your toes as you step back.
For more of a challenge, switch legs by jumping (also known as spotty dog), remembering to keep the knees soft as you.
As always, walk or run on the spot for up to 45 seconds to recover.
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Burpees
Not many people enjoy burpees, but completing this part of the workout is a great achievement.
Do 2 sets of 15 to 24 reps.
To do a burpee from a standing position, drop into a squat with your hands on the ground.
Kick your feet back into a push-up position. Jump your feet back into a squat and jump up with your arms extending overhead.
For an easier burpee, don’t kick out into the push-up position and stand up instead of jumping.
That’s it! Cool down for five minutes, following the guide here
Other options
If you are looking for something a little more specific, the NHS even has guides for older adults.
If you want something targetting a particular area of your body, the NHS has got you covered.
Try their 10-minute legs bums and tums workout here.
If you’re looking to come out of lockdown with a six pack, try their 10-minute ‘great abs’ workout here.
Want buns of steel? Try the ‘firm butt workout’ here.
Do it for ten minutes a day to transform that bum while stuck inside.
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