10 minutes of this exercise in the morning is enough to tone your body at home
Getting a toned body is not something that can be achieved by magic. It requires effort and perseverance. However, today's pace of life, full of obligations and commitments, often means that we cannot dedicate much time to going to the gym. Fortunately, there are many exercises that you can do at home without having to spend a lot of time or use specific equipment or machines. There is a type of very intense exercise that you can do comfortably at home and that with only 10 minutes a day will help you have a much more toned body. We explain step by step a routine to practice in the morning, before starting the day. The exercise that helps tone the body quickly This is a type of exercise that consists of doing short intervals of very intense activity followed by lower intensity or rest: we are talking about HIIT training (High Intensity Interval Training). During high-intensity periods, which usually last between 20 and 60 seconds (although they can last up to 3 minutes), you usually work at 80% or 95% of your maximum heart rate and do, for example, sprints, burpees or jumping jacks. During low-intensity (or recovery) periods, which can usually last between 10 seconds and several minutes, the effort is greatly reduced to allow the body to recover before returning to intense exercise. It is a type of exercise that, compared to other more traditional types of training, allows you to burn more calories and fat in less time and its results are usually noticeable sooner. Below, we suggest a HIIT exercise session that lasts about 10 minutes in total, ideal to do every morning at home before starting your daily routine. If you practice consistently, you will begin to notice your body more toned in a very short time. Remember that before you start doing any kind of exercise, it is advisable to go for a check-up and consult your doctor, especially if you have any kind of injury. Burpees Burpees (also known as frog jumps) are one of the most complete and effective exercises for toning your figure. To do them, follow these steps: Stand with your feet shoulder-width apart. Push your hips back, bend your knees and lower your body into a squat. Place your hands on the floor, just inside your feet (in the frog position). Jump your feet back until they rest on the tips of your fingers, so that you are in a plank position. Jump your feet towards your hands. Then, jump up, stretching your arms towards the sky. Repeat the exercise 3 times, rest for 30 seconds, and do another set of 3. Jumping squats Squat jumps are a particularly effective exercise for toning your glutes: Stand with your feet shoulder-width apart. Push your hips back and down until you are in a squat position. Jump up with energy. Land, gently cushioning your fall backwards into a squat position. Repeat 5 times, rest for 30 seconds, and do another set of 5. Mountain climber This exercise, a classic in HIIT sessions, works a large number of muscles throughout the body: Get on your stomach on the floor, in plank position: with your hands resting on the floor just below your shoulders, elbows facing outwards and feet slightly wider than hip-width apart. Lift one knee up towards your chest, as if you were running. Return your leg to the straight position and repeat the movement with the other leg. Alternate the two legs as quickly as you can for about 30 seconds, rest for 10 seconds, and repeat the movement for another 30 seconds. Static sprint This exercise is very simple, but you must put a lot of intensity into it for it to be really effective: Stand up and run in place as fast as you can for 20 seconds, also moving your arms. Rest for 10 seconds and repeat the sprint again (do about 5 repetitions). Jumping jacks Jumping jacks are a very simple, but demanding exercise: Start standing, with your feet together and your arms at your sides. Jump with your feet out to the sides while raising your arms above your head. Bring your feet back together while lowering your arms to the sides. Repeat 10 times quickly, rest for 30 seconds, and do a set of 10 again. Knee Raise The knee raise exercise also known as theHigh Knees may sound simple, but it's very challenging: Stand with your feet hip-width apart and your arms straight at your sides. Bring your right knee up toward your chest, slightly above waist level. At the same time, move your left hand up. Quickly lower your right leg and left hand, and raise your left leg and right hand. Alternate between right and left legs for about 20 seconds, as fast as you can. Rest for 30 seconds and repeat.