You don't need a fancy gym or a lot of time to work your muscles, burn calories, and feel your heart pumping out of your chest. All you need is 10 minutes and these two basic moves. The trick here is that the reps keep increasing by three, so while it seems pretty easy on paper, you'll be moving fast for an entire 10 minutes.
- Begin standing with the feet hip-distance apart.
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows, touching the chest to the floor, and then straightening back to plank.
- Step or jump the feet forward to the hands and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
Squat With Overhead Reach
- Begin with your feet slightly wider than hip's width apart and toes pointed slightly outward. Raise your arms up until your upper arms are even with your ears. If this is too difficult, rest your hands on your hips.
- Keeping weight in your heels, sit back into a deep squat. Make sure your knees do not go beyond your toes or roll in or out of alignment. Keep your abs engaged as you squat.
- Deepen your abdominal engagement as you press through your heels to return to standing, completing one rep.
10-Minute Up Ladder: three burpees, three squats with overhead reach, six burpees, six squats with overhead reach, nine burpees, nine squats with overhead reach . . .
After every two-move round, continue increasing by three reps until the 10 minutes is up.