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10-Minute Workout: Boost Your Metabolism!

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An Instant Kick

"Swift motions and jumps give your metabolism an instant kick while building muscle in the long term," says Jon Giswold, a master trainer at PUSH, an online personal-training service. Add this power-packed routine, developed by Giswold, to your regular workout three times a week — you'll burn more than 100 calories in each 10-minute session.

Single-Leg Squat

Minutes 0:00-2:00

Targets: Core, Quads, Glutes

  • Lift right leg off floor, bending knee 90 degrees, and place hands on hips.
  • Bend left knee, lowering into a squat.
  • Hold for 1 count, straighten leg, then repeat.
  • Do 1 minute per leg.

Crunch Ball Toss

Minutes 2:00-4:00

Targets: Abs, Chest, Shoulders, Triceps

  • Lie on back holding a medicine ball with both hands at chest level, knees bent.
  • Crunch up and toss the ball a few inches above you; freeze in that position until the ball falls back into your hands.
  • Slowly return to start and repeat.

Single-Arm Diagonal Clean and Press

Minutes 4:00-6:00

Targets: Shoulders, Biceps, Triceps

  • Holding a 5-pound dumbbell in right hand, bend knees 90 degrees and lower weight toward left foot.
  • With an explosive lift, stand and swing the weight up to your right shoulder.
  • Extend arm overhead; return weight to shoulder.
  • Repeat 10 times on each side.

Explosive Jump

Minutes 6:00-8:00

Targets: Quads, Calves, Glutes

  • Stand with knees bent 90 degrees.
  • With arms by sides, bend elbows, bringing fists just below chest.
  • Keeping abs and glutes tight, jump as high as you can.
  • Land with knees slightly bent.
  • Return to start.
  • Do 12 times; rest for 30 seconds and repeat.

Metabolic Bike

Minutes 8:00-10:00

Targets: Obliques, Core

  • Lie on back with knees bent, feet on floor.
  • Place hands lightly behind head.
  • Raise upper body and extend legs about 12 inches off floor.
  • Bring left elbow and right knee toward each other.
  • Continue, alternating sides.

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