10 minute total body burn
We get it. Some days no matter what you do to prepare for the next day, that snooze button SOMEHOW gets hit 😉 You’ve set aside your kicks, set your alarm and even laid out post-workout clothes. But, then your alarm goes off and your bed is so snuggly and warm that you can’t imagine leaving it… sooooo you hit snooze.
We’ve all done it! Sometimes you don’t even remember hitting the button! Instead of getting down on yourself and skipping a workout entirely, just accept the slip and make the best of it!
Any workout is better than no workout!! As long as you still have ten minutes to spare, you can push that tush and tone from head to toe using only your body as weight. This is a timed workout that raises your metabolism, tightens the booty, tones your arms and sculpts those abs!!
Get ready and set a timer for 10 minutes. Complete each move for one minute then go directly into the next one. In order to get the most out of every second you have, make sure you don’t take breaks in between the moves! There is no doubt that it will burn, but just remember that it’s only 10 minutes and then you’re finished!!
1. Squat jack
Gets your blood pumping and heart rate up! Tones hamstrings, quads and booty! Start with legs your hips width distance apart and feet angled at 45 degrees. Bend down into a squat and bring hands straight down by your knees. Jump your feet together and raise your hands to a clap above your head. Jump back out into a squat with hand by your knees to return to start. Continue for 1 minute.
2. Lunge jump
Continues to raise heart rate for increased metabolism! Sculpts sexy legs and core. Begin in a lunge position. Make sure the front knee doesn’t bend past your toes. Push off the ground and jump in the air. While in the air, switch legs so that the front leg is now in the back and the back leg is now in the front. Try and land as softly as possible, making sure the front knee doesn’t bend past your toes. Continue for 1 minute.
3. Alternating leg lift + tricep dip
Tightens triceps, core and quads! Start with hands positioned directly below the shoulder and legs bent with feet directly below the knee. Bend at the elbows as you lower your booty to the floor. At the same time, raise your right leg directly into the air. Return to starting position with both feet on the ground and arms extended. Lower back down and raise the opposite leg. Repeat for 1 minute.
4. Booty-ful bridge twist
Tones the booty, hamstrings, shoulders, core and back! Starting in the same position as the previous move, lower the booty to the floor with arms still extended. Using the right hand as support, push the booty up while raising the left arm into the air and twisting your chest to the right. Slowly lower down and repeat on the opposite side. Continue for 1 minute.
5. Push!
Sculpts sleek arms, shoulders and chest! Begin in a push up position. You can modify with knees on the ground as well! Slowly lower to the ground with a flat back and neutral spine until arms reach a 90 degree angle at the elbow and return to start. Continue for 1 minute.
6. Bent leg lift
Tones the lower back, booty and hamstrings! Lay on your stomach with hands on the ground in front of your face and knees bent at a 90 degree angle with toes touching in the air. Keep your neck neutral and looking down at the ground as you lift your knees into the air as high as you can. Make sure to not bend your knees anymore than 90 degrees throughout the move. Continue for 1 minute.
7. Hip dips
Tones the waistline and shoulders! Begin in a plank position with a neutral back. Lower the left hip down to the left side then switch and lower the right hip down to the right side. Make sure to keep the back in a straight line and not drop the booty to the ground or raise it up into the air! Continue alternating for 1 minute.
8. Lower ab booty lift
Sculpts the lower abs! Begin on your back with legs straight in the air and hands under the booty for support. Using your lower abs, lift the booty and legs straight up into the air. Return to the ground. Repeat for 1 minute.
9. Starfish crunch
Tightens your entire core! Begin on your back with arms and legs out to the side. Lift your chest up by engaging your core and bend your knees in toward your body. Hug your knees to your chest for 1 second then slowly lower back to the ground. Continue for 1 minute.
10. March it out!
Tones the booty, quads and lower abs! Begin on your back in a bridge position with hands by your side and feet directly below your knees. Lift one knee toward your body then slowly lower. Lift the opposite knee toward your body and slowly lower again. Continue to march for 1 minute.
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