Our passive way of life increases the risk of cardiovascular diseases, diabetes, obesity and cancer. To protect against diseases, the World Health Organization recommends spending 150 minutes a week physically active: walk for thirty minutes, work at home and do other quiet activities every weekday. There is another option - 75 minutes of aerobic exercise with high intensity: running, aerobics, strength exercises.



If you divide this time into a week, you get 10 minutes and 42 seconds a day. We will show 10-minute workout, which is ideal for these purposes. It is quite intense, so that the pulse jumps to the aerobic zone, and all muscles get a good load. Do each exercise for 45 seconds with a fifteen-second pause between them:

Credit: BetterMe

Credit: BetterMe

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Jumping Jacks. Jump on the floor clapping your hands above your head.

Side Plank. Take a side plank position, then change sides by taking a usual plank position.

Burpee. Stand on the floor, quickly make a pushup and then jump up.

Credit: BetterMe

Credit: BetterMe

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Forearm to Push-up Plank. Start from a pushup plank position and come into a forearm plank position.

Half burpee. Take a plank position and make jumps with your feet touching your breast with the knees.

Back Lunge. Do lunges back, not straight, but crosswise.

Legs and Arms Lifts. Stand on the floor on your forth. Lift your left arm and your right leg. Then alternate sides.



Credit: BetterMe

Credit: BetterMe

Pushups. Perform classical pushups.

Skater. Make a wide leap to the side, keeping your foot back and crosswise.

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