Ten Minute Exercise Workout For Busy Professionals

Exercise is the key factor for burning out calories, for lowering cholesterol, for lowering blood pressure and for reducing heart diseases.

Every one is busy with their work schedules and feels that they cannot spend forty ten minutes to one hour for exercise workout.

They also think that if we spend longer time for exercise workout, then only they can achieve positive results.

If you are a busy professional and you are thinking the same way, find out now how you can exercise even with busy schedule.

It is proved that short segments of ten minutes are efficient as one long exercise workout. It is very simple. You need forty minutes exercise workout to work your body.exercise

You split that time into shorter segments of ten minutes and there is no need to worry about the time.

You can take short breaks of ten minutes for every one or two hours in the office and at home and workout in ten minutes.

You can shape your body or lose weight in ten minute workouts with no tension of spending long session.

With ten minute exercise workout, you can see the result within three to four weeks. If you follow the ten minute workouts regularly, your body’s strength is increased, weight will be reduced, and heart health will be improved. You can do these exercise workouts in the office by closing the door or in the rest room.

Exercise workout for arms and shoulders:

As men and women work and perform tasks with their arms daily, it is important to workout on arms and shoulders to build strength. By building strength of arm and shoulder muscles, you can relieve from stress from your body. Some of the exercises for arms and shoulders are stretches, bicep curls, triceps, and forward press.

Bicep curls: Stand straight with feet shoulder width apart. Hold weights in both hands. Put your elbows against your sides firmly with palms facing forward. Raise the weights slowly to your shoulder for a count of five and lower it for another count of five.

Triceps raise: Stand straight with feet slightly more than shoulder width apart. Hold the weights in hand and lift the hands straight overhead until fully extended. Turn your palms inwards to f ace each other. Lower the weights down slowly towards your back until the elbow forms right angle. Now raise the weights.

Forward press: Stand with feet shoulder width apart. Hold weights in hands and bring up to shoulders. Press the weights slowly forward and then pull back. Keep your arms level with shoulders and move forward and backward slowly.

You can perform each exercise workout for three minutes and in between take thirty seconds rest.

Exercise workout for abdominal muscles:

Abdominal workouts strengthen and tone your muscles. Some of the abdominal exercises are basic curls, cross curls and rope climb.

Basic curls: Lie on your back with knees bent. Place your finger tips at your ears and using your stomach muscles, pull yourself about five to six inches. Lower your back slowly.

Cross curls: Lie on your back with knees bent. Contract your stomach muscles and lift to the right as you bring your right elbow to left knee. Repeat by bringing left elbow to right knee.

Rope climbing: Lie on your back with knees bent. Keep your upper body flat on the floor and raise your legs straight up in the air. Use your abdominals to lift your upper back off the floor, use your hands and arms as if you are climbing a rope. Lower your back slowly.

You can perform each exercise workout for three minutes and in between take thirty seconds rest.

Exercise workout for hips and thighs:

Women are very much conscious about hips and thighs. You can reshape your body within five to six weeks if you exercise regularly. The exercises for hips and thighs are squats, lunges, and leg stretches.

Squats: Stand with feet shoulder width apart and arms by sides. Slowly lower your buttocks as if you are sitting on the chair. Hold for few seconds and slowly raise.

Lunges: Stand with feet shoulder width apart and keep your hands on hips. Stand straight and take a large step forward with one foot and remain in that position. Balance on the toes by turning back foot up and slowly lower your body until your front knee forms a right angle. Raise your body slowly to the original position. Repeat this with other side.

Leg stretches: Stand with feet shoulder width apart. Hold a chair or wall for balance. Raise one foot behind you and reach back with your hand, hold the foot and gently pull it towards your buttocks. Repeat the same with other leg.

You can perform each exercise workout for three minutes and in between take thirty seconds rest.