Fitness enthusiasts and beginners short on time appreciate Tony
Horton's series of 10-minute exercises. The creator of the P90X workout
program designed these short workouts to maximize results. Using
high-intensity interval training, these workouts combine cardio, yoga
and resistance training to achieve weight loss and muscle toning in less
time. Here are a few of the exercises included in the 10-minute
exercise program. Choose five exercises, spend a minute on each and then
repeat the series for a total of 10 minutes.
Push-up Sidearm Balance
Start in the push-up position with feet spread apart. Complete a
push-up and then turn your whole body to the side as you stretch your
arm up. Return your hand to the floor to resume the push-up position. Do
another push-up and repeat the motion turning to the other side. This
exercise flexes your core and strengthens your arms and shoulders.
Freeze Spring
For this cardio exercise, run in place. Periodically stop running and
lift a leg up. It should form a 90-degree angle at the knee. Hold the
position for a few moments, and then run in place again. Alternate legs
as you repeat the exercise. In addition to getting your heart rate up,
this exercise will help with balance and strengthening your hip muscles.
Crunchy Frog
Sit on the floor with your knees bent. Wrap your arms around them and
lean back slightly so that you are balanced on your buttocks. Stretch
your legs out in front of you as you extend your arms out to your sides
at shoulder height. Then, bring your arms and legs back together, but do
not grab your knees. Repeat this motion for one minute. This exercise
will strengthen your hip flexors, core and back.
Hook Uppercut
Get ready for some more cardio with these boxing moves. Assume the
boxing start position with your left leg forward and your fists in front
of you, shoulder height. Swing your left fist across the front as you
slightly twist your body. Your left foot should turn during this motion.
This is the hook. Follow that with your right fist swinging up in front
of you as your body pivots on your right foot. This is the uppercut.
Repeat both punches for 30 second and then switch sides for 30 seconds
to get your heart pumping.
Flying Elbows
Another
boxing move gets you swinging your elbows. Use the same start position
as the Hook Uppercut. Swing your left elbow across the front of your
body, twisting your body as your turn your left foot in. Then, swing
your right elbow down in front of you as you step back with both feet,
pivoting your body at the same time. Between these two swings, you
should move your feet and turn your body in a fluid motion. Repeat this
motion series for 30 seconds and then switch sides.
Sidearm Crunch
On the floor, turn your body sideways, balancing on your straight left
arm and leg. Stretch your right arm over your head and keep your right
foot off the ground. Pull your right arm down and and your right leg up,
tightening your obliques with each crunch. Repeat for 30 seconds and
then switch to the other side. In addition to your core, this exercise
will help tone your arms and legs.
