This quick workout is perfect when you’re running short on time and need to squeeze in your daily dose of exercise. Anthony Richardson, personal trainer and the inventor of AUSFIT Torsion Bars, shares with RESCU his favourite go-to exercises that you can do in just 10 minutes. Not only will it get your heart-rate racing, but the combinations of movements will work on all your major muscle groups, making sure you see results fast.
Things you’ll need:
Perform each exercise for 1 minute then repeat again for 30 seconds.
Running or sprinting helps to build your glutes and hamstrings, whilst at the same time burns off fat layers that hide beneath the muscles.
Start with a quick 100m sprint. If you’re indoors with little room, you can substitute this by jogging quickly on the spot or jumping with a skipping rope.
This is a while body strength and cardio exercise that uses multiple movements and muscles. The squats will work on your lower body (glutes, hamstrings, quads) and the weight will work on your upper body. Make sure to keep your core engaged during the exercise to strengthen the abdominal and lower back muscles.
1. Hold the weight in both hands up by your shoulders.
2. Squat down until you’re situated below knee level. Engage your core by sucking in and keeping your back straight.
3. Lift your body up into a standing position and lift the bar above your head.
4. Repeat this movement as quick as you can go to get your heart rate up.
Mountain climbers are a full body workout that engages all the core muscles in the body, meaning that you can burn more calories in less time.
1. Get into a plank position, with your back straight and your core engaged.
2. Push your left knee towards your left elbow, so it almost touches then bring it back into starting position.
3. Repeat this movement with the other knee.
4. Continue doing this at a fast speed, almost like you’re running on the ground.
Bent Over Row
This exercise is a great compound movement which focuses on arm and back strengthening.
1. Grip the bar in both hands, stand with your knees bent and your back bent in a 45-degree angle.
2. In this position, allow the bar to fall towards the floor naturally.
3. Pull the bar up towards your navel area, bending the elbows back behind you as you do so.
Lunges are a great test of balance as they involve the transfer of weight from one leg to the other. Incorporating a weight means that you get a great core workout too!
1. In a standing position, grip the bar in both hands a little wider than shoulder width and let it rest on your shoulders behind your head.
2. Step one foot forward into a lunge, lowering down until the knee is about 10mm from the ground.
3. Pushing up with the front leg, return to standing position.
4. Repeat on the other leg and alternate continuously.
This is all one that we love to hate! A burpee is a vigorous movement consisting of a squat, a plank and a jump all in one. As tedious as it is, the burpee is really an all-in-one exercise that will get your heart rate racing!
1. Stand with your feet hip-width apart.
2. Lower down into a squat, with your hands out in front as you do so.
3. Quickly jump into a plank position, then jump your feet back towards your hands.
4. Jump up and reach your hands as high towards the ceiling.
5. Do this movement continuously and as quickly as you can.