You lack of time? Hate the gym? Too tired to exercise after work? These 10 minutes workout are just what you need! Now you have no reason to say you are not enough time to workout already, you just need to spend your 10 minutes on the exercises after work rather than lying on bed online Facebook right?

These equipment-free fitness routines are great to do at home and short enough for you to easily fit them into your daily schedule. Try to do of these 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. Okay, let’s begin! Remember to do each exercise for 30 seconds then quickly move on to the next exercise until the entire circuit is complete. Rest 30 seconds when all exercises are completed then repeat the circuit 3 more times.

1. Squat Jumps

i. Standing with feet shoulder width apart, begins lowering hips until thighs are parallel to the ground. Maintain an upright torso, a forward gaze and knees aligned over ankles.
ii. Explosively jump out of the starting position. Remember to fully straighten legs.
iii. Land in a squat position and repeat immediately.


2. Push-ups

i. Get in push-up position (full or on knees) with wrists directly under shoulders. Lowering your entire body toward the ground by bending at the elbows. Maintain a strong and stable core.
ii. Once the chest reaches the ground, begin straightening arms to return to starting position.
iii. Repeat.


3. Lateral Lunge with Torso Twist

Stand with feet slightly wider than shoulder width apart, chest up, arms crossed and hands resting on shoulders.
i. Bend the right knee and sit back as you simultaneously rotate your torso toward the lunging (right) leg. Keep your chest up at all times and hips facing forward throughout execution of exercise.
ii. Repeat on the left side.
iii. Alternate sides.


4. Alternating Mountain Climber

Get in a push-up position with wrists directly under shoulders, legs straight and feet apart. Keep your spine straight from the top of your head to your tailbone and pull your belly button in toward your spine.
i. Lift your right foot and bring your knee toward your left shoulder.
ii. Return the leg to starting position and repeat by bringing the left leg towards the right shoulder.
iii. Alternate legs.


5. Alternating Back Lunge

i. Stand with feet hip width apart.
ii. Take a step back with the left leg. Bending at the knees, lower yourself until both thighs are parallel with the ground. Both legs should create 90-degree angles. Do not lean forward.
iii. Pushing off from the toe of your back foot, lift the back leg and swing it forward to starting position.
iv. Repeat the lunge with the right leg.


6. Plank Press-ups

Get in a push-up position with wrists directly under shoulders and feet slightly apart. Keep your back flat so that a straight line can be drawn from the top of your head to your tailbone. Pull your belly button in toward your spine.
i. Bend your left arm to bring the forearm on the mat. Then follow with the right arm.
ii. Straighten your left arm then right arm to return to starting push-up position.
iii. Repeat, alternating starting arm.


Other than that, you can also taking the stairs or getting off the bus a few stops earlier or park your car a distance between your workplace can actually help our health too. Guys, let’s start warm up your body and take good care of your health!