10-Minute, No-Equipment Workout for the Total Body
This story about a elderly man in Alabama inspires me to get more serious about working out. This man is 91-years-old from Alabama. He works out three times a week in his denim overalls was recently named “Member of the Month” at his local fitness center. His name is Lloyd Black and he joined Anytime Fitness about a year ago. “I realized I was in bad shape,” he told AL.com. “I could not do simple tasks anymore."
When he started out, Black said he could only spend 10 minutes walking on the treadmill. But over the past year, he has gradually increased to 30 minutes.
As a result, his strength and balance are better, and he says he can walk farther and more confidently. “It just improves the way you feel,” Black says.
For anyone considering a new fitness program the first step is just getting started. I found this 10 minute full body workout. It's a good place to start.
Here is a quick 10 minute workout you can do anywhere. You don’t need any equipment.
Your 10-Minute, No-Equipment Workout for the Total Body
Set a timer for 10 minutes and repeat this as many times as you can without stopping.
- REVERSE LUNGES, 6 REPS PER SIDE
Reverse lunges help strengthen your thighs and hips. They’re simple and target each leg individually for more balance and stability.
The move: Stand with your feet hip-width apart. Take a long step back — so your knees make two 90-degree angles at the bottom — and pull yourself back up with your forward leg. Start without dumbbells and advance to a dumbbell or barbell in either the back squat or front squat position.
- LATERAL SPLIT SQUATS, 6 REPS PER SIDE
By doing your squats side-to-side, you can build more strength in each leg than with regular squats while also targeting different muscles.
The move: Start with a very wide stance and your feet straight. Sit back into one hip and push that knee out. Repeat on the other side. Add dumbbells to make it harder.
- PUSHUPS, 10 REPS
This is the best bodyweight exercise for your upper body: It builds a strong chest, shoulders, arms and abs.
The move: Get in a pushup position with your hands about shoulder-width apart. Keep your lower back flat and don’t let your hips sag. Lower yourself and keep your elbows close to your body as you descend.
- HIP BRIDGES, 10 REPS
Want strong legs and a nice-looking backside? Look no further than hip bridges! They’re a simple way to strengthen your glutes and can even help release lower-back tension.
The move: Lie on the ground with your knees bent and feet flat on the floor. Drive through your heels and squeeze your glutes to push your hips up. Repeat. Do not use your lower back to pull yourself up.
- MOUNTAIN CLIMBERS, 30 SECONDS
Spike your heart rate, burn extra calories and fire up your metabolism with this great cardio exercise. It looks simple, but in just a few seconds, you’ll feel it!
The move: Get into a pushup position. Keep your core tight and run as fast as you can while driving your knees to your chest. Don’t let your hips rise; keep them at the same height as when you started.