The 10-Minute Beginner Workout - DIY Active

The 10-Minute Beginner Workout

beginner workout, beginner, workout, fitness, exercise, diy workout

10 Minutes Is All You Need to Kick-Start Your Workout Regime

In modern society, time is as precious as gold. Finding the time to exercise is as difficult as ever, especially if you are working and have a family. That is why the obesity in our country is rising to epic proportions. All of this can be stopped by forgetting the cliché of driving to the gym, working out, and driving back home — which takes between 2-3 hours. But with this simple 10-minute workout that can be done anywhere and anytime, you have the necessary flexibility to be a busy person of the 21st century.

The 10-Minute Beginner Workout

Warm Up

Two minutes of running in place, jumping jacks, or walking and speed walking for people with joint issues.

Workout

1. Squats — One minute, full range in motion. For people with knee problems, modify to a 2-3 inch range of motion.  The squat is a full body compound exercise that works the hips, buttocks (gluteus maximus), quadriceps, and hamstrings. The movement is performed by:

  • Moving the hips back and bending the knees and hips to lower the torso
  • Return to the standing position
  • Make sure your knees don’t go past your toes, and keep your weight in your heels

2. One minute: running in place, jumping jacks, or walking and speed walking for people with joint issues.

3. One minute of push-ups. For those who need to improve their strength, I recommend modified knee push-ups. A push-up is a calisthenics exercise that greatly improves your chest muscles (pectoralis major), your abdominals, triceps, and shoulders (musculus deltoideus). Here is how to perform push-ups:

  • Start by extending your arms in a high plank position
  • Position your hands directly under your shoulders
  • Stabilize your lower half
  • Tighten your abs
  • Begin lowering your upper body until your chest touches the floor
  • Keeping your abs tightened the entire time, and breathe out as you push back to starting position

4. One minute: running in place, jumping jacks, or walking and speed walking for people with joint issues.

5. Lunges for one minute. Do full range of motion stationary or walking lunges. Both options have a half range of motion available for those needing to build strength. Lunges work on your lower body, including your butt (gluteus maximus), hamstrings, quadriceps, and calves. Here is how to perform a lunge:

  • Standing up straight, keep shoulders back
  • Always keep your abs tight
  • Stepping forward with one leg, lower your hips until both knees are bent to 90-degrees
  • Front knee should be directly above your ankle, not going past your toes, and the other knee shouldn’t graze the floor
  • Keeping your weight in your heels, return to the starting position

6. One minute: running in place, jumping jacks, or walking and speed walking for people with joint issues.

7. Plank, 30 seconds. The plank works the rectus and transverse abdominus, internal and external obliques, hips, and the back. Here is how to perform a plank:

  • Forearms should be flat on the ground and parallel, with the elbows directly under the shoulders
  • Keep forearms shoulder-width apart
  • Tighten your entire body, focusing on abs
  • Toes touching the floor and stabilize the body by squeezing the glutes
  • Hold the position for 30 seconds

8. One minute: running in place, jumping jacks, or walking and speed walking for people with joint issues.

9. Plank, 30 seconds (Part 2)

  • Forearms should be flat on the ground and parallel, with the elbows directly under the shoulders
  • Keep forearms shoulder-width apart
  • Tighten your entire body, focusing on abs
  • Toes touching the floor and stabilize the body by squeezing the glutes
  • Hold the position for 30 seconds

Wrap-Up

Getting in shape can be hard, especially when you don’t know where to start. Utilize these amazing beginner exercises to get started in your workout routine. You’ll be a pro in no time!

Samir Becic

Samir Becic

As former fitness director at Bally Total Fitness, Samir Becic created his own unique fitness approach, the ReSYNC® Method and founded HealthFitnessRevolution.com. During his time with Bally’s, he was also named as the top Fitness Trainer in America four times, Fitness Director of the Year twice, and Bally’s Best of the Best Fitness Trainer. His upcoming book, ReSync Your Life: 28 Days to a Stronger, Leaner, Smarter, Happier You will be released on October 31 and is available for preorder on Amazon here.
Samir Becic

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The best 10-minute beginner workout you need to do today!

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