12 week 10 minute workouts

Vitawellness Club 12 week Lifestyle Change

Fitness and exercise program

First you need to check whether this is for you! 

This program guide is intended for use by healthy adults with a body mass index (BMI) of 25 and over. It is not suitable for children or pregnant women. If you have any medical condition you should consult your GP before starting a nutrition or fitness program.

These equipment-free fitness routines are great to do at home and short enough for you to easily fit them into your daily schedule.

There are six workouts, one for every day of the week if you include a rest day, each working on a different area of your fitness.

Try to do one of these routines daily to improve your general health and strengthen and tone different muscle groups.

The workouts can also be bolted on to your regular workout sessions if you want to tone your abs, legs, triceps or buttocks.

 6-minute pre-exercise warm-up

Warm up and stretch properly before exercising to prevent injury and make your workouts more effective. This warm-up and stretching routine should take about 6 minutes.

March on the spot – keep going for 3 minutes

Start off marching on the spot and then march forwards and backwards. Pump your arms up and down in rhythm with your steps, keeping the elbows bent and the fists soft.

Heel digs – aim for 60 heel digs in 60 seconds          

For heel digs, place alternate heels to the front, keeping the front foot pointing up, and punch out with each heel dig. Keep a slight bend in the supporting leg.

Knee lifts – aim for 30 knee lifts in 30 seconds

To do knee lifts, stand tall, bring up alternate knees to touch the opposite hand. Keep your abs tight and back straight. Keep a slight bend in the supporting leg.

Shoulder rolls – 2 sets of 10 repetitions

For shoulder rolls, keep marching on the spot. Roll your shoulders forwards 5 times and backwards 5 times. Let your arms hang loose by your sides.

Knee bends – 10 repetitions

To do knee bends, stand with your feet shoulder-width apart and your hands stretched out. Lower yourself no more than 10cm by bending your knees. Come up and repeat.

 10-minute cardio workout

Exercise your heart and lungs with this 10-minute cardio workout routine for aerobic fitness. If you have a skipping rope, replace any of the exercises with a 60-second burst of skipping.   Burn calories, lose weight and feel great with this 10-minute home cardio workout routine for aerobic fitness.

If you have a skipping rope, you can swap one of the exercises listed below with a 60-second burst of skipping.

This 10-minute cardio workout counts towards your recommended 150 minutes of aerobic activity every week.

Before you begin, warm up with a 6-minute warm-up routine. After your workout, cool down with a 5-minute stretch.

Rocket jumps – 2 sets of 15 to 24 repetitions (reps)

For rocket jumps, stand with your feet hip-width apart, legs bent and hands on your thighs. Jump up, driving your hands straight above your head and extending your entire body. Land softly, reposition your feet and repeat. For more of a challenge, start in a lower squat position and hold a weight or a bottle of water in both hands at the centre of your chest.

  • Recovery: walk or jog on the spot for 15 to 45 seconds.

Star jumps or squats – 2 sets of 15 to 24 reps

To do a star jump, stand tall with your arms by your side and knees slightly bent. Jump up, extending your arms and legs out into a star shape in the air. Land softly, with your knees together and hands by your side. Keep your abs tight and back straight during the exercise.

Squats

As a less energetic alternative, do some squats. Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Keep your back straight and don’t let your knees extend over your toes.

  • Recovery: walk or jog on the spot for 15 to 45 seconds.

Tap backs – 2 sets of 15 to 24 reps

To start tap backs, step your right leg back and swing both arms forward and repeat with the opposite leg in a continuous rhythmic movement. Look forwards and keep your hips and shoulders facing forwards. Don’t let your front knee extend over your toes as you step back. For more of a challenge, switch legs by jumping (also known as spotty dog) remembering to keep the knees soft as you land. Your back heel needs to be off the floor at all times.

  • Recovery: walk or jog on the spot for 15 to 45 seconds.

 Burpees – 2 sets of 15 to 24 reps

To do a burpee from a standing position (1), drop into a squat with your hands on the ground (2). Kick your feet back into a push-up position (3). Jump your feet back into a squat (4) and jump up with your arms extending overhead (5). For an easier burpee, don’t kick out into the push-up position and stand up instead of jumping.

Now cool down with a 5-minute stretch routine.

How to stretch after exercising

Use this routine to cool down after a workout to gradually relax, improve flexibility and slow your heart rate.

These gentle stretches should take about 5 minutes. Spend more time on them if you feel the need.

Buttock stretch – hold for 10 to 15 seconds

To do a buttock stretch, bring knees up to chest. Cross right leg over left thigh. Grasp back of left thigh with both hands. Pull left leg toward chest. Repeat with opposite leg.

Hamstring stretch – hold for 10 to 15 seconds

To do a hamstring stretch, lie on your back and raise your right leg. Keeping your left leg bent with your foot on the floor, pull your right leg towards you keeping it straight. Don’t hold at the knee level. Repeat with opposite leg.

Inner thigh stretch – hold for 10 to 15 seconds

For the inner thigh stretch, sit down with your back straight and bend your legs, putting the soles of your feet together. Holding on to your feet, try to lower your knees towards the floor.

Calf stretch – hold for 10 to 15 seconds

For the calf stretch, step your right leg forward, keeping it bent, and lean forwards slightly. Keep your left leg straight and try to lower the left heel to the ground. Repeat with opposite leg.

Thigh stretch – hold for 10 to 15 seconds

To do a thigh stretch, lie on right side. Grab top of left foot and gently pull heel towards left buttock to stretch the front of the thigh, keeping knees touching. Repeat on the other side.

10-minute toning workout

Firm up your bum, abs, legs and arms with this 10-minute toning workout. You will need a resistance band for some of the exercises but if you don’t have one, you can use water bottles.

This toning exercise routine counts towards your recommended weekly activity target for strength.

Before you begin, warm up with the 6-minute warm-up. Afterwards, cool down with a 5-minute stretch.

The 3/4 press-up or full press-up – 2 sets of 12 to 15 repetitions (reps)

The 3/4 press-up

Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward. Rest your knees on the floor. Bend at your elbows, lowering your chest down, no lower than 2 inches from the floor. Push back up and repeat.

The full press-up

Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward. Keep your legs straight and knees off the floor. Bend your arms at your elbows, lowering your chest until it is 2 inches above the floor and your elbows reach 90 degrees. Keep your back and legs straight at all times, as if your body was a plank. Try not to bend or arch your upper or lower back as you push up. Push back up and repeat.

Tricep dip – 2 sets of 12 to 15 reps

Sit on the floor with your knees bent, feet on the floor, hands on the floor behind you with fingers pointing towards your body. To begin, lift your hips off the floor. Now, slowly bend your elbows and lower your body close to the floor and slowly push back up, but don’t lock the elbows. For more of a challenge, rest hands on a stable bench or step.

Shoulder press – 2 sets of 12 to 24 reps

Place the resistance band under both feet, stand tall with your arms bent and by your sides, fists raised to shoulder level. Without lifting your shoulders, slowly extend your arms above your head until they come together, and then widen the hand grip as you return your arms to their starting position.

Shoulder press with lunge – 1 set of 12 to 24 reps on each side

Get into position by putting your right foot forward. Place the resistance band under the right foot and hold on to both ends. As you bend your legs to drop into a lunge, straighten your arms above your head as high as feels comfortable. Slowly return to the starting position and repeat.

Bicep curl – 2 sets of 12 to 24 reps

Standing tall with feet hip-width apart, place the resistance band under one foot, or two for more of a challenge. Keep your stomach flat and squeeze your bum. Hold the band with arms straight and by your sides, and palms facing out. Slowly bend from the elbow, raising your fists to your shoulders, keeping your elbows tucked in. Slowly lower the band down and repeat.

Lateral raise – 2 sets of 12 to 24 reps

Stand tall with feet hip-width apart. Place the resistance band under both feet. Keep your stomach flat and squeeze your bum. Hold the band in each hand, palms facing in, and arms straight by your sides. Slowly raise both arms, keeping them straight, up to shoulder height, taking care not to lift your shoulders. Slowly lower and repeat.

Squat – 2 sets of 15 to 24 reps

Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Keep your back straight and don’t let your knees extend over your toes.

Lunge – 1 set of 15 to 24 reps with each leg

Stand in a split stance, with your left leg forward and left right back. Slowly bend the knees, lowering into a lunge, until both legs are nearly at right angles. Keeping the weight on your heels, push back up to starting position. Keep your back straight and don’t let your knees extend over your toes.

Stomach crunch – 2 sets of 15 to 24 reps

Lie down on your back, knees bent and hands behind your ears. Keeping your lower back pressed into the floor, raise your shoulder blades no more than 3 inches off the floor and slowly lower down. Don’t tuck your neck into your chest as you rise and don’t use your hands to pull your neck up.

Back raise – 2 sets of 15 to 24 reps

Lie down on your chest and place your hands by your temples or extended out in front for more of a challenge. Keeping your legs together and feet on the ground, raise your shoulders off the floor no more than 3 inches and slowly lower down. Keep a long neck and look down as you perform the exercise.

Now cool down with the 5-minute stretch and cool-down routine.

10-minute legs, bums and tums workout

Tone up, firm up and burn fat from your tummy, hips, thighs and bottom with this 10-minute workout for legs, bums and tums.

This LBT exercise routine counts towards your recommended weekly activity target for strength.

Before you begin, warm up with a 6-minute warm-up. After your workout, cool down with a 5-minute stretch.

Squats – great for firm bums and thighs

  • perform 2 sets of 15 to 24 repetitions (reps)

Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Keep your back straight and don’t let your knees extend over your toes.

 Lunges – great for firm bums and thighs

  • 1 set of 15 to 24 reps with each leg

Stand in a split stance, with your right leg forward and left leg back. Slowly bend the knees, lowering into a lunge until both legs are nearly at right angles. Keeping the weight on your heels, push back up to starting position. Keep your back straight and don’t let your knees extend over your toes.

Calf raises – great for shapely legs and calves

  • 2 sets of 15 reps

Stand straight, but avoid locking your knees. Slowly move onto your toes, lifting your heels off the ground, and then slowly lower your heels back down. Place hands on a wall or chair for stability. For more of a challenge, do these calf raises away from the wall and with a weight in each hand, such as two water bottles.

Bridges – great for firm bums

  • 2 sets of 15 to 20 reps

Lie on your back, with your knees bent and heels close to your bottom. Your feet should be shoulder-width apart and flat on the floor. Raise your hips up to create a straight line from knees to shoulders. As you come up, tighten your abdominal and buttock muscles. Don’t let your knees point outwards.

Stomach crunches – great for strong abs

  • 2 sets of 15 to 24 reps

Lie down on your back, knees bent and hands behind your ears. Keeping your lower back pressed into the floor, raise your shoulder blades no more than 3 inches off the floor and slowly lower down. Don’t tuck your neck into your chest as you rise and don’t use your hands to pull your neck up.

Obliques – great for toning love handles

  • 1 set of 12 to 24 reps on each side

Lie down on your back, with your knees bent and together, and feet off the floor. Place your right hand behind your right ear and extend the left arm out. Keeping your lower back pressed into the floor, lift your shoulder blades off the floor and curl your upper body diagonally across your chest towards your left knee and lower down.

Back raises – great for good posture

  • 2 sets of 15 to 24 reps

Lie down on your chest and place your hands by your temples or extended out in front for more of a challenge. Keeping your legs together and feet on the ground, raise your shoulders off the floor no more than 3 inches and slowly lower down. Keep a long neck and look down as you perform the exercise.

Now cool down with a 5-minute stretch and cool-down routine.

10-minute abs workout

Tone your tummy muscles and get a flat stomach with this 10-minute abs workout.

These abdominal exercises from physiotherapist Nick Sinfield strengthen your core muscles, which are the muscles around your trunk.

Before you begin, get limber with a 6-minute warm-up routine. Afterwards, cool down with a 5-minute stretch.

Stomach crunch Target: abdominal muscles

Lie on your back, knees bent and feet flat on the floor, hip-width apart. Place your hands on your thighs, across your chest or behind your ears. Slowly curl up towards your knees until your shoulders are about three inches off the floor. Hold the position for a few seconds and lower down slowly. Perform 12 stomach crunches.

Tips:

  • Don’t tuck your neck into your chest as you rise.
  • Contract your abs throughout the exercise.
  • Don’t yank your head off the floor.

 Oblique crunch Target: oblique muscles

Lie on your back, knees bent and feet flat on the floor, hip-width apart. Roll your knees to one side down to the floor. Place your hands across your chest or behind your ears. Slowly curl up towards your hips until your shoulders are about three inches off the floor. Hold the position for a few seconds and lower down slowly. Perform 12 oblique crunches and repeat on the opposite side.

Tips:

  • Don’t tuck your neck into your chest as you rise.
  • Contract your abs throughout the exercise.
  • Don’t yank your head off the floor.

Plank Target: lower back and core muscles

Lie on your front propped up on your forearms and toes. Keep your legs straight and hips raised to create a straight and rigid line from head to toe. Your shoulders should be directly above your elbows. Focus on keeping your abs contracted during the exercise. Hold this position for 5 to 10 seconds and repeat 8 to 10 times.

Tips:

  • Don’t allow your lower back to sink during the exercise.
  • You should be looking at the floor.
  • For an easier version, perform the plank with your knees on the floor.

Side plank Target: lower back and core muscles

Lie on your side propped up on an elbow. Your shoulder should be directly above your elbow. Straighten your legs and raise your hips to create a straight and rigid line from head to toe. Keep your neck long and your shoulders down and away from your ears. Keep your abs contracted during the exercise. Hold this position for 5 to 10 seconds and repeat 8 to 10 times. Repeat the exercise on the other side.

Tips:

  • Keep your hips forward during the exercise.
  • Don’t let your lower back sink.
  • For an easier version, perform the side plank with your knees on the floor.

 Stomach crunch with legs raised Target: lower abdominals

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands across your chest. Slowly pull your knees into your chest, keeping them bent at 90 degrees, until your buttocks and tailbone come off the floor. Hold the position for a moment and lower down slowly. Perform 12 crunches.

Tips:

  • Contract your abdominals throughout the exercise.
  • Don’t tuck your neck into your chest as you rise.
  • Don’t use your hands to pull your neck up.

 10-minute bingo wings blaster

Banish those flabby upper arms for good with this 10-minute bingo wings workout.

These arm-strengthening exercises from physiotherapist Nick Sinfield tone your triceps, the muscle above your elbow.

Before you begin, get limber with a 6-minute warm-up routine. Afterwards, cool down with a 5-minute stretch.

Press-ups Target: arms, shoulders and chest

Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward. Legs are straight and knees are off the floor. Your body should form a rigid plank from head to toe. Lower yourself by bending your elbows out to the sides until your chest is about two inches above the floor. Push back up and repeat 10 to 15 times.

Tips:

  • Don’t let your hips sink as you lower yourself.
  • Avoid arching your upper back when pushing back up.
  • For an easier version, perform the press-up with your knees on the floor.

 Close-grip wall push ups Target: triceps

Stand at arm’s length (or further for more difficulty) from a wall. Place your hands on the wall at chest height and shoulder-width apart or closer. A closer grip will work your triceps harder. With elbows tucked in, bend your arms to lower your body towards the wall. Let your heels come off the floor as you lean in to the wall to keep your body straight. Push back up and repeat 10 to 15 times.

Tips:

  • Your body should form a rigid plank from head to toe.
  • For more of a challenge, perform the exercise with your hands on a stable chair or on the floor.

Bench dips Target: triceps

Sit on a stable chair with your hands gripping the edges either side of you. Inch your feet forwards to lift your bottom off the chair. Keep your knees hip-width apart and bent at 90 degrees. Lower yourself by bending your arms to about 90 degrees, keeping your elbows tucked in. Push back up and repeat 10 to 15 times.

Tips:

  • Don’t thrust your hips up as you push back up.
  • To make it easier, perform the exercise on the floor.
  • For more of a challenge, perform a bench dip with straight legs.

Tricep kickbacks Target: triceps

Kneel down on your right knee and lean forwards. Raise your left elbow behind you, keeping the arm bent at about 90 degrees. Straighten your left elbow to raise your arm behind you as far as feels comfortable. Bend your elbow to return to the starting position and repeat 10 to 15 times. Then, switch knees and perform the exercise with the right arm.

Tips:

  • The elbow performing the kickback should stay raised during the exercise.
  • For more of a challenge, perform the kickback holding a weight (such as a dumbbell or a bottle of water).

10-minute firm butt workout

Lose the droopy booty and get a perfectly toned posterior with this 10-minute firm butt workout.

These exercises from physiotherapist Nick Sinfield strengthen your buttocks, thighs and back.

Before you begin, get limber with a 6-minute warm-up routine. Afterwards, cool down with a 5-minute stretch.

Squats Target: back and legs

Stand with your feet shoulder-width apart, feet facing forwards and hands stretched out in front. Lower yourself by bending your knees as if you were preparing to sit down on a chair. Go down as far as feels comfortable, aiming to get your thighs parallel to the floor. Slowly rise up to the starting position and repeat 8 to 10 times.

Tips:

  • Keep your back straight and look forwards.
  • Keep your weight equal between toes and heels.
  • Don’t let your knees extend over your toes.

Side-lying leg raise Target: buttocks and lower back

Lie on your right side with your right knee bent at 90 degrees and your left leg straight and in line with your back. Press your left fingers into the top of your buttock to keep your left hip slightly tilting forward. Raise your left leg as far as you can without letting your hips tilt back. Slowly lower to the starting position. Perform 8 to 10 times and repeat on the other side.

Tips:

  • Raise your leg, keeping it in line with your back.
  • Feel your buttock muscles contracting as you raise your leg.
  • Keep your abdominal muscles contracted throughout the exercise.

Bridges Target: buttocks and lower back

Lie on your back with your knees bent and heels close to your bottom. Your feet should be shoulder-width apart and flat on the floor. Raise your hips to create a straight line from your knees to your shoulders. As you come up, tighten your abdominals and buttocks. Lower yourself gently to the starting position and repeat 8 to 10 times.

Tips:

  • Don’t let your knees point outwards.
  • Keep your chin slightly tucked in.
  • Contract your buttocks, not your hamstrings, as you rise.

One-leg kickbacks Target: buttocks and lower back

Place yourself on your hands and knees, with your knees under your hips and your hands under your shoulders. Keeping your right leg bent at 90 degrees, raise your knee as high as you can by squeezing your buttocks. Lower to the starting position and repeat 8 to 10 times with each leg.

Tips:

  • Keep your neck long and shoulders back.
  • Don’t arch your back as you raise your leg.
  • For more of a challenge, perform the raise with a straight leg.

Lunges Target: legs and buttocks

Standing tall with your feet together, take a step forward with your right leg. Slowly bend the knees until both legs are nearly at right angles. Your right knee should not extend over your toes and your left knee should not touch the floor. Push back up to the starting position. Repeat 8 to 10 times before switching legs.

Tips:

  • Keep your back straight and look straight ahead.
  • Don’t let your front knee extend over your toes.
  • Keep your abdominals contracted during the exercise.
  1. 5 minute cool down and stretch after exercising

Use this routine to cool down after a workout to gradually relax, improve flexibility and slow your heart rate.

These gentle stretches should take about 5 minutes. Spend more time on them if you feel the need.

Buttock stretch – hold for 10 to 15 seconds

To do a buttock stretch, bring knees up to chest. Cross right leg over left thigh. Grasp back of left thigh with both hands. Pull left leg toward chest. Repeat with opposite leg.

Hamstring stretch – hold for 10 to 15 seconds    

To do a hamstring stretch, lie on your back and raise your right leg. Keeping your left leg bent with your foot on the floor, pull your right leg towards you keeping it straight. Don’t hold at the knee level. Repeat with opposite leg.

Inner thigh stretch – hold for 10 to 15 seconds

For the inner thigh stretch, sit down with your back straight and bend your legs, putting the soles of your feet together. Holding on to your feet, try to lower your knees towards the floor.
Calf stretch – hold for 10 to 15 seconds

For the calf stretch, step your right leg forward, keeping it bent, and lean forwards slightly. Keep your left leg straight and try to lower the left heel to the ground. Repeat with opposite leg.

Thigh stretch – hold for 10 to 15 seconds

To do a thigh stretch, lie on right side. Grab top of left foot and gently pull heel towards left buttock to stretch the front of the thigh, keeping knees touching. Repeat on the other side.

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