Five exercises that will sculpt lean muscle in just 10 minutes
Five body weight exercises you can complete in ten minutes to help burn calories and increase lean body mass
Rest for 30 seconds between exercises
Consult your physician before starting any diet or exercise program
Lunges Find a clear space and walk smoothly in long strides, extending your front leg until your thigh is parallel to the floor. Keep your front knee directly over your ankle and your
back leg straight. Start with 12-16 reps. Muscles worked: quadriceps, hamstrings, glutes.
Tricep dips Find a weight bench or chair with an edge thin enough to grip securely. With your back to the bench or chair, grab the edge and bend your knees, supporting your weight with your arms. Keeping your back as close to the edge of the bench or chair as possible, lower yourself as far as you can and then come back up, keeping your knees bent. Start with 1216 reps.Muscles worked: triceps.
Push-upsBegin in plank position, your torso elevated and your shoulders aligned with your arms. Keep your body in a straight line down to your feet, with your toes on the floor. Lower your body as close to the floor as possible on your descent, then press your body back up until your arms are straight. Start with 1216 reps. Modification: push up from knees. Muscles worked: pectorals, triceps, abdominals.
Squats Stand with your feet shoulder-width apart, your arms at your sides. While tightening your abs and keeping your back straight, slowly bend at the knees and lower your body until your thighs are parallel to the floor (or as close as possible). Bring your arms up for balance. Hold for one second, then slowly straighten your legs. Start with 1216 reps. Muscles worked: thighs, glutes, abdominals.
BicycleLie face up and place hands behind your head, lightly supporting it with fingers. Bring your knees in to your chest and lift your shoulder blades off the floor without pulling on your neck. Rotate to the left, bringing your right elbow towards your left knee as you straighten the other leg. Switch sides, bringing your left elbow towards your right knee. Continue alternating sides in a pedaling motion for 1216 reps. Muscles worked: abdominals, obliques, hip flexors.