o wait for the summer to become fit! In only 10 minutes, your muscles will be hit harder, making you sweat more than other guys do in a half hour. Follow these 10-minute body transformation workouts below to change the way you look – They are designed to kickstart your heart rate and torch a great handful of your calories.

Feel free to do exercises at the comfort of your home and all you need here is just the determination, commitment and 10 minutes per day.

How to Do:

Let’s perform every movement below for more than 60 seconds and please stop if you tend to lose good form. Try to move from one to the upcoming without pause or rest. Once finishing all exercises, take a break for 30 – 60 seconds. It’s best to do the circuit over 4 times or 3 times per week and allow yourself to rest for one day between moves.

Are you ready to tackle this challenge? No time is wasted! You’ll have more fun and once seeing the final results, you will be back for more.

 

CRAB REACH

Crab reach 10 minute body transformation

Source: menshealth

For: 1 Minute
Muscle worked: Hamstrings, glutes, arms, back extensors
How-to:

  1. Sit up with two hands placed behind you with palms and feet planted flat on the ground (known as a crab walking position)
  2. Raise the hips as high as possible so that you’re able to form a straight line from shoulders to knees
  3. At the same time, reach out the right arm and let it stay over the left shoulder
  4. Pause and get back to the starting point for 1 rep

 

LATERAL PISTOL SQUAT

10 - minute body transformation

For: 1 Minute
Muscle worked: Hamstrings, glutes, arms, back extensors
How-to:

  1. Stand with feet twice your shoulder’s width apart and then shift the weight to the right leg
  2. Push your hips back when you’re dropping the body as far as possible in a side lunge
  3. When going lower, your left leg must be kept straight and rotated at the heel
  4. Allow toes to get pointed toward the ceiling
  5. Stop to reverse the move back to the starting point for 1 rep

 

STANDING LEG RAISE

Standing leg raise

For: 1 Minute
Muscle worked: Hamstrings, glutes, abductors
How-to:

  1. Stand upright and tall with both hands placed on hips
  2. Raise one leg off the ground and bring it in front of you as high as possible without flexing knee
  3. Maintain an upright upper body the whole time
  4. Release that leg back down to the ground to meet the other for 1 rep

 

ISOMETRIC JUMP SQUAT LADDER

Isometric squat ladder

For: 1 Minute
Muscle worked: Quadriceps
How-to:

  1. Stand tall with feet as wide as your shoulder’s width
  2. Push hips back and flex knees as well as lower the whole body until both upper thighs become parallel to the ground
  3. Hold the bottom of the squat position for 1 second before exploding off the ground and then jump as high as possible
  4. Land gently with bent knees, and then go lower into the squat again
  5. Hold your bottom position for 2 seconds. Repeat and keep adding 1 second to your bottom every rep
  6. Keep on doing the prescribed number of reps

 

ARCHER PUSHUP

Archer pushup

For: 1 Minute
Muscle worked: Chest, triceps, external obliques, rectus
How-to:

  1. Enter into a pushup position but with an arm spread out to side so it can be perpendicular to the body
  2. Have your fingertips touched the ground only
  3. Tighten the glutes and quadriceps, clench the core and keep such contractions for the whole move
  4. Do not let your hips sag in this position and try to bend the working arm as well as drop body until your chest almost touches the ground
  5. Stop and then push yourself back up. Use the extended arms as little as necessary
  6. To make it easier, move the extended arm much closer and then allow it to support more

 

 

UNEVEN PLANK

Uneven plank, body transformation

For: 1 Minute
Muscle worked: Chest, triceps, external obliques, rectus
How-to:

  1. Enter into a pushup position with hands directly beneath the shoulders
  2. Bring one forearm down to the ground as if you were performing a plank with one arm only
  3. Clench the core and tighten the glutes tightly so that the body can form a straight line from head to heels
  4. Hold this position for a given time before switching arm positions

 

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