Quick Full-Body Home Workouts to Lose Weight
When you are dedicated to your fitness regime but are hard-pressed for time, a quick 10-minute, targeted workout that you can use to get your heart racing is highly effective. Here at UK Gym Equipment, we can relate to the struggle of finding time to fit a workout in amongst a hectic day, but it is possible!
In just 10 minutes, you can complete a quick full-body workout that will work all the major muscles in your body. This is ideal for high-flying professionals who struggle to even find time for breakfast, stay-at-home parents who are running around after the children all day and anyone who simply wants a quick daily workout routine they can perform at home when pushed for time.
Below you will find quick home workout ideas that incorporate the use of gym equipment available online from UK Gym Equipment, as well as quick home workout routines that require nothing more than your body weight.
What You Will Need for Our Quick Home Workout Routines
10-Minute Interval Training
From the comfort of your home, all it takes to work leg muscles such as your quadriceps and hamstrings, as well as calf muscles such as the gastrocnemius and soleus, is a high-intensity 10-minute workout on your exercise bike. HIIT training is fantastic for burning fat and building muscle and this quick home workout makes for the perfect start to a busy day.
Begin your workout with a fast-paced warm-up cycle of 60-second without resistance.
Move into 45-second sprints on high resistance, followed by 15 seconds of recovery with little to no resistance – repeat this eight times.
End with a 60-second cycle like your warm-up to cool you down at the end of your workout.
We recommend between three and five HIIT workouts per week for maximum results. Remember to take rests days as these are essential to allow your muscles to recover and grow. Daily workouts without allowing your body to rest increases the chance of injury – however, when you leave between 24 and 48 hours to recover, you will notice how much stronger your body feels as a result.
Home Dumbbell Exercises
If your goal is to increase muscle mass and strength as well as lose weight, these sets of dumbbell exercises can work your whole body and produce amazing results. All you need is a quality set of dumbbells in a range of weights you feel comfortable using and you can begin your 10-minute blast.
Begin your workout with four sets of farmers’ walks over a 20m distance. Simply carry a dumbbell in each hand down by your sides and walk forward taking short quick strides as fast as possible.
Complete two sets of 10 reps of bent-over rows, which will target a number of upper body muscles such as your biceps, lats, traps and rhomboids. Tighten your core, keep your back straight and head up as you bend over and pull the dumbbells up to you in a rowing motion. Remember to keep your elbows in!
Next, complete two sets of 10 reps of the two-arm dumbbell stiff-legged deadlift. As shown in the above video, your starting position should be stood up straight, feet shoulder-width apart with your arms by your side with a dumbbell in each hand. First, bend down as though you are touching your toes, extending through the waist and slowly returning to your starting position. This exercise targets the lower half of your body, working to tone the muscles in your legs.
Move into the one-arm swing, performing four sets of 10 reps in total, alternating between arms. As you move into a squat position, swing the dumbbell between your legs and swing your arm back up to head height as you raise from the squad. This exercise will work your shoulders, quadriceps, lower back and posterior chain, as well as working on the strength of your grip and coordination.
Finally, end with 25 goblet squats to finish off your workout. Stand with your feet slightly further than shoulder-width apart and hold the dumbbell with both hands in front of the chest. Slowly drop into the squat and move back up into the standing position. Repeat this movement to feel the burn running through your glutes.
Home Boxing Workout
This workout can be completed either with a punch bag and gloves, or shadowbox for similar results. You simply do not know how fit you are until you turn your hand to boxing – even the fittest of athletes can find themselves blowing in the middle of a round of boxing, which is the king of intense workouts.
This workout, at least on paper, is simple. Five 90-second rounds separated with 30 seconds of recovery time making for a solid 10-minute workout that will work every part of your body. Approach each round with full commitment for best results and utilise the proper technique, as simply throwing random punches at a punching bag can lead to unwanted injuries.
To begin, you must adopt the correct stance, depending on whether you are right-handed (orthodox) or left-handed (southpaw). For an orthodox stance, your body should face towards the right (your left leg should be in front with the right leg behind), and your left hand should be leading in front of your right. This will be the opposite way around to adopt a southpaw stance.
On the bag, there will be three main types of punches you will use: the jab, the hook and the cross. A jab is a straight punch thrown with the lead hand, while a hook is a punch to the side of the opponent’s head with the same hand. The cross punch is designed to be the most powerful with all the body’s weight behind the punch, thrown by the dominant hand which is placed either on or under the chin. The cross and jab are often combined for what is commonly referred to as a ‘one-two’.
During each round of the workout, attempt as many punches as possible while remembering to remain mobile. Pretend that either the bag or your shadow is an opponent, incorporating dodges and weaves into your combinations. At the end of the five rounds, you can retire to the sofa for a well-earned rest. Remember, if you are using a punching bag you should wear hand and wrist wraps under boxing gloves as the heavy impact can lead to injury.
Any of the above routines make for fantastic quick home workouts to lose weight that you can perform in around 10 minutes, easily fitting into even the busiest of schedules.
For more information on the range of equipment available from UK Gym Equipment, please get in contact with a member of our team today.