Whether you want to shed excess body fat or maintain your physical fitness, full-body workouts are essential. The U.S. Department of Health and Human Services recommends adults perform two to three full-body strengthening workouts every week. In addition, aerobic exercise is necessary for fighting fat from all over your body. Unfortunately, with busy schedules, a full-body workout seems impossible. However, several full-body workouts exist to help you squeeze in a workout in as little as 10 minutes.
Circuit Training
Circuit training allows you to work different muscle groups in a short period of time at a fast pace. Choose five exercises that target different muscle groups and perform one set of each exercise back to back. For example, complete 10 pushups, 10 situps, 15 jumping jacks, 15 squats and 10 mountain climbers before taking a break. Rest for two minutes between each circuit and perform five or six total circuits.
Jogging and Running
Aerobic exercise is beneficial even if you do not have 30 consecutive minutes to devote. MayoClinic.com states that three 10-minute aerobic workouts can also provide healthy benefits. Perform activities that burn a lot of calories in a short period to maximize your 10-minute morning workout. Jog around your neighborhood or run in place for 10 minutes to help burn fat first thing in the morning. Pump your arms while jogging or running to work your upper body at the same time and burn even more calories.
Free Weights
Perform one or two sets of five free-weight exercises to target various major muscle groups. Hold a dumbbell in each hand and begin with military presses, pressing the weights from your shoulders into the air above your head to target your shoulders. Hold a dumbbell with both hands above your head, then lower it behind your head to perform triceps extensions to target your triceps. Sit on the edge of a chair and hold a dumbbell in one hand and rest your elbow against your inner thigh. Lower the weight and curl it toward your shoulder to perform biceps-toning concentration curls. Hold a weight in each hand and lunge back and forth across your living room to target your upper legs and glutes. Step forward with one foot and bend both knees to form 90-degree angles. Finish your 10-minute free weight routine by standing on the balls of your feet on the edge of a stair. Hold a dumbbell in each hand and raise and lower your heels to target your calf muscles.
Jumping Rope
You may think rope jumping is just for kids, but this exercise burns a high number of calories. MayoClinic.com reports that jumping rope for one hour burns more than 700 calories an hour for a 160-lb. person. Jump rope for 10 minutes in the morning to help shed fat and to get your heart pumping to prepare you for your day.
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