10 Minute Workout – Cardio Body Fix

10 Minute Workout – Cardio Body Fix

There are times when people tend to fit in a quick workout due to the fountain of energy which is rushed into the body is hugely required for the body based on its needs. There are several reasons as to why there is a need for 10 minutes workout to be included as part of daily routine.

Top three reasons for making time for a 10 minute workout:

• To lessen the feeling of being too tightened which can be relieved with 10 minute workout giving a surge of energy into the body and giving sufficient time to set focus back on properly.
• 10 minute workout is often considered to be sufficient for those who do not have much time to spend for workout or have missed out on their daily routine.
• Doing some or the other exercise even if it is for 10 minutes is much better when compared to not doing the exercise at all. 10 minutes training session is also said to be effective when compared to not going with longer training sessions.

For this shorter session of training to show positive results it is suggested to put exclusive focus on one particular area of the body or even a type of exercise routine which will add flexibility to the body. Here is the 10 minute cardio workout routine which is said to show effective results for sure when followed as given below:

Pre-Cardio 2 Minute Warm Up

• It is necessary that this warm up will loosen the body and increase heart rate to adjust to the upcoming exercises, this 120 seconds of warm up will be sufficient to ease the body for workout however this will also be needed exclusive focus when body feels all tightened up.
• March on one spot for 30 seconds at the same time the arms also have to be moved in circular motion.
• Later march by bringing knees higher and swinging the arms.
• Stand with feet shoulder wide apart and do calf rises by rising up on toes and holding so for about a second before getting back to normal position.
• It has to be followed by squats which have to be done with legs held shoulder wide, for which the body has to be made into sitting back position like it is usually done when we sit on chair which has to be held for about a second after which the body has to be got back into standing position.
• Shallow lunges, for which a step has to be taken ahead and step backward with one leg, put bags on hips with a straight back take one big step ahead, slowly lowering the back get down the knee on ground which has to be held on for about 2 seconds which has to be even repeated for other leg.
• Continuously jog in one place for about 30 seconds.

8 Minute Fat Burning Moves

Best thing about this cardio exercise is that they are much more operational also providing simple choice among huge list of exercises available which provide full body workout for the body also making it fun to work at. Below are some of the simple exercises suggested which will help in getting the heart to fat burning zone which not need any equipment, also it is suggested to make sure that each exercise will be continued for 30 seconds: 

• Jumping Jacks:

  Keep feet together and stand up with arms on sides, take a step to the side then get back to former position. Same has to be repeated to other side as well, continue this alternately till the steady pace can be used to. Now add movement of swinging the arms while taking side steps then swing back the arms on to the sides while getting the feet together.



• Power Jumping Jacks:

  Stand with feet together and arms on the side then jump with both feet onto sides when the arms are brought up on to the head which forms the shape of star. Now get into squat position which has to be held so for about two seconds and get back into starting position.



• Running:

  Running on one spot where the knees are brought up while swinging the arms back and forth in perfect rhythm.



• Sprint:

  Start sprinting at one place but has to be done at faster pace which also is powerful at the same time.



• Squats:

  Stand feet with shoulder wide distance and make sitting position as if there is an imaginary chair which has to be held on for a second then getting back onto the standing position.



• Burpees:

  It is a combination exercise of squat, vertical jump and push up for which it has to start off with squat on haunches by placing the hands on floor. Now get into push up position by slowly lowering the chest onto the ground with the help of arms now get back up immediately which will finish up with pushups. Later the feet have to be got back into their initial position.



• Side Step:

  Start with keeping the feet together and leaving arms loosely on the sides, now take a step sideways to left while leaning forward at the same time reach with the right hand across to the body diagonally on left knee then tap with right foot on left. Get back to initial position while repeating the same with other side.



• Speed Skaters:

  Same movement used in side step can be used for this instead of stepping jumping has to be done both to the side and back for which even the arms have to be used as an alternative while trying to go with sideways with each jump.

Source : http://www.myhealthtips.in

Exercise for weight loss: Calories burned in 1 hour

Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories). Because of changes that occur in the body over time, however, calories may need to be decreased further to continue weight loss.Being active is an important part of any weight-loss or weight-maintenance program. When you're active, your body uses more energy (calories). And when you burn more calories than you consume, you lose weight loss.

While diet has a stronger effect on weight loss than physical activity does, physical activity, including exercise, has a stronger effect in preventing weight gain and maintaining weight loss.

For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:

• Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of
  
  vigorous aerobic activity. However, to effectively lose or maintain weight, some people may need up to 300 minutes a week of moderate physical activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week, and sessions of activity should be at least 10 minutes in duration.
• Strength training. Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines.

Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes such activities as running and aerobic dancing. Strength training can include use of weight machines, or activities such as rock climbing or heavy gardening.

As a general goal, aim for at least 30 minutes of physical activity every day. This chart shows the estimated number of calories burned while doing various exercises for one hour. Specific calorie expenditures vary widely depending on the exercise, intensity level and your individual situation.

Activity (1-hour duration)	Weight of person and calories burned
	160 pounds (73 kilograms)	200 pounds (91 kilograms)	240 pounds (109 kilograms)
Aerobics, high impact	533	664	796
Aerobics, low impact	365	455	545
Aerobics, water	402	501	600
Backpacking	511	637	763
Basketball game	584	728	872
Bicycling, < 10 mph, leisure	292	364	436
Bowling	219	273	327
Canoeing	256	319	382
Dancing, ballroom	219	273	327
Football, touch or flag	584	728	872
Golfing, carrying clubs	314	391	469
Hiking	438	546	654
Ice skating	511	637	763
Racquetball	511	637	763
Resistance (weight) training	365	455	545
Rollerblading	548	683	818
Rope jumping	861	1,074	1,286
Rowing, stationary	438	546	654
Running, 5 mph	606	755	905
Running, 8 mph	861	1,074	1,286
Skiing, cross-country	496	619	741
Skiing, downhill	314	391	469
Skiing, water	438	546	654
Softball or baseball	365	455	545
Stair treadmill	657	819	981
Swimming, laps	423	528	632
Tae kwon do	752	937	1,123
Tai chi	219	273	327
Tennis, singles	584	728	872
Volleyball	292	364	436
Walking, 2 mph	204	255	305
Walking, 3.5 mph	314	391	469

Source : http://www.mayoclinic.com