What if you could transform your body by the time it takes to watch the first season of The Haunting of Hill House? You can. In 10 minutes a day, for 28 days, by doing these 5 simple exercises at home. That’s a total of 260 minutes and less than five hours.

Biggest excuses for not exercising: no time or money. Well, this is FREE, and everyone has 10 minutes a day. You can do it while you watch Netflix. The most successful people keep it simple. Try it and see what happens! You can do anything for 10 minutes.

This post is adapted from an original article from fitnessandpower.com.

GET TO KNOW THESE 5 MOVES

  1. Plank The plank is one of the greatest and most underrated exercises ever.

    It’s practically a one-move static exercise that will help you build a core of steel, ripped abs and strong shoulders. Just get into push-up position on the floor, bend your elbows 90 degrees and prop yourself on the elbows, forearms and forefeet, forming a straight line from head to feet, then hold it for as long as you can without moving your waist or butt.

  2. Push-ups The push-up is the ultimate bodyweight exercise that utilizes literally every major muscle in your body, thereby helping you firm your whole body.

    Get into a plank position, placing your hands directly under the shoulders and push your whole body up, maintaining a straight line with the legs, back, and butt. Lower your body down on the same way and repeat.

  3. Squats Squats will help you build your quads, hams, and calves, while also strengthening your whole core and enhancing greater overall fat burning.

    For the standard squat, your feet should be shoulder-width apart or slightly wider. Extend your hands out in front of you and sit back and down, keeping your head facing forward. Make sure that your back doesn’t round. Keep lowering yourself until your thighs are parallel to the floor (if possible). Press back up through your heels.

  4. Bird-dog From a plank position, prop yourself on your knees and hands and simultaneously stretch one leg and the opposite arm, maintaining both perfectly straight.

    Hold for a moment, then lower them down and repeat with the other leg and arm. This exercise increases core strength in both abs and lower back.

  5. Lying Hip Raises The lying hip raise is the perfect bodyweight exercise for building powerful glutes and hamstrings while also strengthening your abs, back and thighs.

    Lie on your back on the floor with bent knees and flat feet. Extend your arms out to your sides at a 45-degree angle. Squeeze your glutes and lift your hips toward the ceiling, making sure to tilt your pelvis. Lift them up as high as possible, squeezing your glutes. Slowly lower yourself down and repeat.

THE FOUR-WEEK, 10-MINUTE-A-DAY PLAN

This program consists of two separate basic workouts:

Workout #1

  • 1 minute Plank;
  • 1 minute Push-ups
  • 2 minutes Squats;
  • 1 minute Bird-dog;
  • 1 minute Lying hip raises;
  • 1 minute Plank;
  • 1 minute Push-ups;
  • 2 minutes Squats;

Rest for 10 seconds between exercises.

Workout #2

  • 3 minutes Plank;
  • 3 minutes Bird-dog;
  • 3 minutes Lying hip raises;
  • 1 minute Push-ups;

Rest for 15 seconds between exercises

This is performed 6 times per week, followed by one rest day:

WEEK 1

  • Day 1 – Workout #1
  • Day 2 – Workout #2
  • Day 3 – Workout #1
  • Day 4 – Workout #2
  • Day 5 – Workout #1
  • Day 6 – Workout #2
  • Day 7 – rest

WEEK 2

  • Day 1 – Workout #2
  • Day 2 – Workout #1
  • Day 3 – Workout #2
  • Day 4 – Workout #1
  • Day 5 – Workout #2
  • Day 6 – Workout #1
  • Day 7 – rest

Switch back to week 1 after you complete week 2.

Pair this workout plan with plenty of water and healthy eating.
Be amazed at your stronger, tighter body!

Blood Lab and Health Assessment