It can be hard to motivate yourself to get up and exercise when you are stuck indoors, but there are plenty of ways to get your heart pumping in your own home. Even if you’re cooped up, the CDC still recommends that every adult gets 150 minutes of moderate-intensity aerobic activity per week. If 150 minutes of exercise sounds intimidating, try breaking it down into 10-minute intervals that you complete three times a day, five days a week.

The exercises below only take about 10 minutes to complete! All you need is a 10 ft. x 10 ft. space and a little motivation to stay active while staying inside. For slim-down results, try to do the following set three times a day:

March in place (1 minute) – Aim for a pace of 120 steps per minute.

Side steps (1 minute) – Keep the previous pace as you side-step to the right, bringing your left foot to meet your right foot, and repeating the pattern on with your left foot. This motion is great for toning hip and thigh muscles!

Alternating kicks (1 minute) – With your right leg straight, kick your left leg straight out, raising it no higher than hip height. Alternate with each leg while keeping the steady pace of 120 steps per minute.

Knee lifts (1 minute) – Lift your left knee above waist height while pulling your navel in toward your spine; repeat with the right knee. These “standing crunches” help sculpt your stomach and tone leg muscles!

Fast march and press (1.5 minutes) – March at a faster pace (around 130 steps per minutes) and add your upper body to the mix; raise your arms above your head and pump for 15 reps, then pump your arms downward at your sides for 15 reps.

Speedy side steps (1.5 minutes) – Like in step two, side-step while raising your arms above your head when you step out. Then, clap your hands together when you step in.

Quick kick-and-reach (1.5 minutes) – Like in step three, alternate kicks while reaching out with your opposite arm: lift your left knee and reach forward with your right hand, and then lift your right knee and reach forward with your left hand. This move works your thigh and oblique muscles for great full-body sculpting!

Twist lifts (1.5 minutes) – Like in step four, lift your knees and add alternating hand touches to your knees. Bring your left knee up and touch it with your right hand; bring your right knee up and touch it with your left hand.

Don't forget to do some quick warm-up and cool-down stretches, as well!

We would love to learn what would be helpful on this page for you.

Articles by tag

2020 4th-of-July aberdeen ACLS AED air-purificaiton allentown Allergies amerigroup announcement Antibiotics anxiety Asthma autumn award awards back-to-school baltimore baltimore-child baltimore's-child baltimore-sun beach bedside-manner bel-air Best-Of best-of-2019 best-of-award best-of-awards best-workplace bethlehem Black-Friday blog Blood-Donation BLS blue-cross blue-shield capital-gazette careers Center-Closed children with disabilities Cholesterol Circadian-Rhythm cold-prevention colon-cancer concussion coronavirus covid-19 COVID-19-Test CPR cramp-prevention Dehydration dental-health depression Dermatitis Diabetes drowning drug screening Dry-Skin eastern-pa easton Eating-Disorders employees Ergonomics E-Scooter exercise eye-health face-mask fall fall-sports First-Aid Fitness Flu flu-season flu-shots food-storage food-swaps football for moms for-moms for-parents fredericksburg free-play Generation-X-Health gift-ideas Good-Fats Halloween hand foot and mouth Hand-Washing Hanukkah harrisburg Head-Lice Health-History health-symptoms healthy-eating healthy-living healthy-swaps heart-disease heart-health heat-exhaustion Heat-Safety hiking holiday Holidays horizonBCBS horizon-blue-cross horizon-blue-shield horizon-insurance Humidifier hydration inclusivity inclusivity-&-accessability injury-prevention insurance jetlag Kidney Kwanzaa lehigh-valley life-support-class lyme maryland meal-prep Meatless-Monday mechanicsburg medical-records melanoma memory-retention Men's-Health Mental-Health millennial montco montco-pa montgomery-county montgomery-county-pa Movember new jersey new-center new-jersey new-year northern-va northern-virginia nova nurtition Nutrition occupational health osteoporosis outdoors PALS parent tips parenting parenting-tips patient-first pennsylvania pets philadelphia philly physicals poison-ivy poison-prevention Pregnancy Probiotics pumpkin recipe recipes registration reicpes resolutions richmond running safety safety-tips services Setting-Goals shin-splings sick kid Sickness-Prevention skin sleep Smoke-Detector smoking soccer sore-throat south-jersey sports sports-physicals spotsylvania Spring spring-cleaning St.-Patrick's-Day stafford Stitches strep Strep-Throat stress stress-managment stroke summer summer-sports Sun-Safety sunscreen Swimmer's-ear swimming TBI Teal-Pumpkin Teething tick ticks tips-for-parents top-physicians top-workplace traveling-tips travel-tips unitedhealthcare urgent-care Urinary-health vacation vaccinations vaccines Valentine's-Day Valentines-Day Vitamin-D volunteering walking washington-dc washington-post washington-post-2019 Weight-Lifting wellness Winter yard-work Yearly-Physical