Do you find yourself saying “I’ll definitely start working out from tomorrow” or “I’m always stuck in meetings and office, I don’t have time to workout”. Well you’re not alone. Modernisation and globalization increased the GDP of the nation but at the cost of our health! As per the recent studies, 40% of Indian urban women are obese and over 12% men are obese. These shocking statistics are a wake up call, to introspect our relations with our bodies.

Our emotional and psychological needs have evolved. This evolution has also taken a toll on our bodies. Our emotional eating habits have led us to believe that when sad, happiness can be found in a pint of ice cream or in a bag of chips. We fail to recognise this as a temporary solution to a bigger problem. These habits accumulate fat in our bodies, especially in the form of belly fat, and lead to multitude of problems.

On top of all this our busy schedules have a hold on us like never before. Even when we try to squeeze in our gym workout or chalk down time for completing our step goal, the majority of us fail to adhere to them. This is where FITSTT jump in with a daily exercise workout plan that will hardly take you 10 minutes to complete!

These daily home exercises are excellent fitness plans to provide your body the necessary movements and exercise. These high-intensity workouts can effectively boost energy, improve strength, and help maintain overall fitness. Research shows that short bursts of exercise can be just as effective as longer sessions, especially when they involve full-body movements. This type of workout targets multiple muscle groups and gets your heart rate up in no time

We have devised fitness plans that work and bring out the best in you!! Incorporate these in your daily routine at home and be mesmerized with yourself!

This routine is designed to target all major muscle groups while providing a cardiovascular boost. Each exercise will be done for 40 seconds, followed by a 20-second rest. Complete the circuit twice for a total of 10 minutes.

Jumping Jacks

Jumping jacks are a great way to warm up your muscles and elevate your heart rate. They activate your legs, arms, and core, setting the tone for the workout.

How to do it:

• Stand with feet together and arms at your sides.
• Jump and spread your legs while bringing your arms above your head.
• Jump again to return to the starting position.

Push-ups

Push-ups strengthen your chest, shoulders, triceps, and core all at once.

How to do it:

• Get into a high plank position with your hands shoulder-width apart.
• ⁠Lower your body until your chest nearly touches the ground.
• ⁠Push back up to the starting position.

Modification: If regular push-ups are too challenging, perform them on your knees.

Bodyweight Squats

Squats are fantastic for your lower body, targeting your glutes, quads, and hamstrings.

How to do it:

• Stand with your feet shoulder-width apart.
• Lower your body as if sitting in a chair, keeping your chest up and knees behind your toes.
• Push through your heels to stand back up

Mountain Climbers

Mountain climbers are excellent for core activation while giving you a cardio boost.

How to do it:

• Start in a plank position.
• Bring one knee toward your chest, then switch legs quickly as if running in place.
• Maintain a fast pace while keeping your core engaged.

Plank to Shoulder Tap

This movement works your core, shoulders, and stability muscles.

How to do it:

• Begin in a plank position with hands under your shoulders.
• Lift one hand to tap your opposite shoulder, alternating sides.
• Keep your hips steady to maximize core engagement.

Burpees

Burpees combine a squat, plank, and jump to create a powerful full-body exercise.

How to do it:

• Start in a standing position, then squat down and place your hands on the ground.
• Jump your feet back into a plank position.
• Jump back to the squat position and explosively jump into the air.
• Repeat as fast as possible

Cool Down (1 Minute)

After the workout, spend 1 minute doing light stretches or a gentle walk to cool down and bring your heart rate back to normal.

Credibility within this routine:

You must be wondering if this routine actually works. Don’t worry, this entire routine is backed by years of experience of our fitness experts, trainers and science.

• Time-Efficient: No other workout regime can provide a full-body movement in just 10 minutes.
• No Equipment Needed: You can be in your office, traveling for your meetings, working from your home, this regime is applicable anytime anywhere, as per your convenience!
• ⁠Improves Overall Fitness: The combination of cardio and strength moves ensures you’re working your entire body.
• ⁠Stress Relief: After a long day, dealing with the stress of the world, this workout regime can be your go to for stress relief. Due to its short, high-intensity workouts endorphins are released,  boosting your mood and reducing stress.

Persistence and Consistency are the key to success. It holds true for your fitness as well! Make this 10 minute workout a habit! Set aside 10 minutes in the morning, during lunch, or in the evening for it. Overtime, when you’re comfortable. Slowly and gradually increase the intensity. An addition to the entire regime, combine this workout with proper nutrition and you will lose all the excess fat in no time!

We at FITSTT have multitude programs to embark you on your fitness journey and indulge in a healthier, more productive lifestyle! Visit our website www.fitstt.com to start off on your mindful relationship with your physical and mental fitness!