10-Minute Exercises Every Day to Improve Your Fitness

10-Minute Exercises Every Day to Improve Your Fitness

Fitting a workout or a visit to the gym into an already hectic schedule can be challenging. However, adding a few minutes of exercise every day can make a significant difference in your health and fitness.

Here are some best 10-minute workouts if you’re searching for a short exercise that will leave you feeling great!


The Best 10-minute Full-body Exercise

You can work out your entire body without using any equipment within a few minutes.This quick full-body workout will improve cardiovascular health, increase heart rate, burn calories, stimulate main muscle groups, and improve cognitive function.

You should perform each exercise in a 50/10 interval, performing 50 seconds of hard effort and as many repetitions as you can followed by 10 seconds of rest. Do two rounds of each exercise.

  1. Burpees
  2. High plank leg raises
  3. Backward lunges
  4. Push-ups
  5. Squat jumps


10-minute Core Exercise

This 10-minute workout will increase your heart rate, burn fat, and put a lot of pressure on your abs.

Follow the circuit below three times:

  1. 20 reps of side plank dip
  2. 20 reps of right-side plank dip
  3. 20 reps of Russian twists
  4. 30 reps of flutter kicks

You can use a dumbbell to add some more resistance.


10-minute Cardio Session

There are only four motions in this 10-minute HIIT workout routine, and no equipment is required.

Perform each movement in the circuit as many times as you can for 50 seconds, then take a break for 10 seconds. At the end of the round, rest for a minute before repeating.

  1. Push-up squat
  2. Plank hip dip
  3. Single-leg hop with a lateral lunge
  4. Forearm plank reach out


10-minute Pilates Exercise

Pilates workouts target specific muscles using controlled movements at a low intensity.Perform each movement for the specified number of reps, with fewer breaks in between.

Remember that the purpose of Pilates is to perform each action precisely, slowly, and deliberately while considering the muscles you’re targeting.

  1. 5 reps of The One Hundred
  2. 8 reps of Articulated Bridging
  3. 8 reps on each side of the single-leg bridge
  4. 30 reps on each side of Crisscross, alternating
  5. 20 reps of Leg circles (each side)

You can perform the circuit again if you have time.


10-minute Strength-Training Session

Strength exercise will increase your agility and movement while lowering your injury concern. This 10-minute strength training combines nine exercises that target various muscles for a total-body workout.

Once you’ve completed the first set, continue to repeat each exercise for one minute at your maximum effort. Next, take a minute break before starting set two and set three.

1st Set

  • Bodyweight squat
  • Push-ups
  • Mountain climbers

2nd Set

  • Plank
  • Bodyweight split squat
  • Hip lift with a single leg

3rd Set

  • Push-ups and burpees
  • Toe touches with a single leg
  • Leg lifts


Wrapping Up

These 10-minute workouts are preferable to inactivity and can improve your health, fitness, and mood. Moreover, these short workouts will help you get into a regular fitness program, which is especially beneficial if you haven’t done so before. You may notice a boost in your self-confidence and motivation to exercise when you exercise on a regular basis.

Do you want to know which 10-minutes workoutis best for you? Consult a professional personal trainer in West London.

Warm-Up Exercises to Do Before You Work Out

Warm-Up Exercises to Do Before You Work Out

Warming up the body before the workout reduces the risk of injury, and one can make maximum out of the training sessions. But it is vital to warm up in the right way, for which one needs to have stability through their movement. Here we have shared some highly valuable movements that can prepare you for the workout correctly.

Static stretches like reaching your toes, etc., help relax your muscles responsible for protecting the joints. Similarly, there are other movements combined with traditional exercises that help the body warm-up correctly.

Follow the list of warm-up exercises recommended by an expert Personal Trainer  North London to perform right before the workout to make the most out of the training sessions.

Bodyweight Squats (10 times)

It is a great warm-up exercise for your abs, calves, glutes, and hip flexor muscles. If you are looking forward to performing loaded squats during your workout, try this before the procedure. These movements will warm up most of your muscles at a time and prepare the central nervous system for the upcoming workout.

All you need is to stand on your feet with toes pointing straight and maintain hip-width between toes. Now, hinge your hips backward and bend your knees placing your hands forward. Balance your weight on the knees and keep the back straight all this time. Now, continue to push downwards unless you feel a stretch in your quadriceps.

Bird Dog (10 times each side)

Bird Dog is another warming exercise best for the abs and lower back. It activates the core muscles of your body that play a key role in supporting your spine during the workout. It is also beneficial for your glutes and hip flexors.

Get onto the floor and lift one leg in the air where all your hips and wrist are parallel to the floor. Now, balance your body with the other knee touched to the ground. Raise and lengthen your hips, shoulders, head, and arms in a straight line. Now, put the raised leg and perform the same movement by lifting the other side in the air, straight, and aligned.

Banded Row (10 times)

The exercise is suitable for back movements. Banded Rows also help warm up all your shoulder joints and blades. All you have to do is put the resistance band under your feet pointed slightly out and hold the handles in your hand (shoulder-width apart). Slightly bend knees and keep the core engaged and back flat. Now, pull the handles of the band back and feel the contraction.

Get in touch with an expert Personal Trainer in North London for more Cardio tips and exercises. The above-listed are a few easy-to-try at-home warm-up exercises that will save you from injury risks that might happen during the workout.



10-Minute Exercises Every Day to Improve Your Fitness

Why Am I Not Progressing After Putting In All Effort To Get Fitter?

It’s been years that you are following a strict fitness schedule and a proper diet plan. Every day, you do something new or increase the intensity of the workout so that you can see and enjoy changes in yourself. You even made sacrifices to stay fitter. But, unfortunately, you aren’t finding any changes.


It’s seriously the worst feeling. There is no motivation left when there is no progress seen. Many people drop out and move back to their normal lives, thinking nothing will happen. It’s just a waste of time.


Have you ever thought about why things aren’t working in your favor? If not, then you should think about it today. You should try to know what mistakes you are committing as well as find the solution for them.


In this situation, hiring a personal trainer in London would be of great help. The personal trainer will tell you your mistakes and help you overcome them.


Some common reasons for not progressing:


Reason 1- Not tracking anything 

To get fitter or stay fit, many things are involved. For example, food, training, your daily habits, and your mood. If these things are properly considered and worked upon, you will get what you want.


Many people take care of these things but still, they fail. And it’s because they don’t measure or track these activities. They just follow as directed and don’t check out these things in detail. They don’t know how things are going on and if they are following right.


If you measure or track your activities, they will be easy to manage. You will make changes in your activities and make them right for you and your body. It means the activities will be designed as per your body requirements.


Sometimes, tracking is very challenging. It requires professional interference. This is where a personal trainer will be helpful.


Reason 2- Not being honest you and your activities 

People often blame others (especially personal trainers) for not progressing. A lot of blame games occur from time to time without any result. This leads to frustration as well.


The role of a personal trainer is to train and guide you. No personal trainer will keep an eye on you 24/7. So, instead of blaming, you should take responsibility for your body. You should be honest in everything you do to stay fit or get fitter. If you forget your responsibilities, no one will be able to train you and there will be no progress.


Being honest every time is a bit challenging. But, you should try as much as possible. Once you become honest, you will see real, long-lasting changes.


Reason 3- Not having a fitness goal 

Doing things without any goal is useless. You will just keep doing it as there will be no motivation or excitement to achieve something. The surprising part is that you will not know even if changes happen in your body. It’s because there will be nothing to determine or compare.


Sometimes, people avoid setting fitness goals because they think it’s like a burden. If the goal isn’t achieved, it leads to frustration and other issues. But, truly speaking, nothing of that sort happens.


If there is a goal, there will be a proper plan to achieve it. The personal trainer will define the fitness regime accordingly. And if something seems unachievable, changes will be made as per your requirements.


The only thing is you should set a realistic fitness goal for yourself. A personal trainer can help you in this as well.


Now, you know the reasons for not progressing and solutions for the same. So, work accordingly.





10-Minute Exercises Every Day to Improve Your Fitness

What are the roles and responsibilities of a personal trainer?

While it might seem that exercise done at your own pace is best for your body, it is important that you are well-guided towards your goal. This is the main reason why that you should hire a personal trainer in Cobham for yourself.


They can help you identify your mistakes and improve them. They pay attention to the details of the movements and make sure that you are working the best towards your goal. After all, overdoing exercise is not what you need for a healthy body. In fact, it can have a negative impact on your health.


Hence, it is crucial that you invest wisely in your fitness and hire a personal trainer. They can help you achieve the desired results for your body. We have listed down below the roles and responsibilities of a personal trainer. This will you understand the importance of a personal trainer better.

  • To set realistic goals

Any fitness training begins with a goal. Most of the time we set unrealistic body goals and start working hard towards them. But we need to understand that every body is different from others and our body goals should be based on our own body type.


A personal trainer has sufficient knowledge about different body types and their potential. They can help you set achievable goals for your body and you can start working for the same.

  • Assist you in achieving your goals

Every individual has a different expectation from their fitness training sessions. While some wish to gain muscles, others wish to get a toned body. A different type of training is required on the basis that you are preparing for a marriage event or for a weightlifting competition.


Your personal trainer can identify your needs and prepare a strategic fitness plan to fulfil them. The same is not the case when you choose to go to the gym or work out on your own. There is no standard fitness training for every requirement hence, a personal trainer is important.

  • Monitoring you progress 

Our bodies do not change drastically in a month or two. It can be really difficult to observe if your fitness training is actually making any difference in your body or not. But your personal trainer is a professional in the industry and he/she has sufficient knowledge to monitor your progress. As your success is their biggest concern, they make sure that you are continuously progressing towards goals.

  • Help you achieve more than fitness

A personal trainer can help you more than with your exercise. They can prepare a nutrition plan to help you generate more energy, build muscles, lose weight, or do whatever you wish. They can also assist your specific training in the best manner possible.


No matter who you are and what body goals you have, a personal trainer can help you out. They can prepare a personalized fitness plan for your need. They understand your physical capabilities the best and push you accordingly. Hire your personal trainer today and begin your fitness journey.


Train with a Purpose to Achieve Your Fitness Goals Faster

Not getting results after weeks of gym sessions? There is definitely something lacking in your training programs. It’s time to build a training program with a purpose and intention to achieve your fitness goals. There must be some purpose; you cannot just work out blindly during your training sessions. If you are not sure about your purpose and intentions, you are not going to see the results you are expecting.

A purpose gives you the motivation to work harder. For example, if you are training for the next marathon in your city, it is your purpose to find motivation and method for your physique in the big event. Similarly, if you are planning a beach outing with your friends next summer and want to flaunt a toned body in a swimsuit to make them jealous, it is your purpose to train hard and get a toned figure. It gives you the strength and mental preparation to accomplish your goals.

Here’re the three reasons why you should train with a purpose:

It gives you a perspective

Having a well-defined purpose gives you the answer to all your questions. Why are you training? Why are you doing specific exercises? Why do you suffer by spending so much time in the gym? Your purpose answers all these questions and makes your keep going with your training schedule. It gives you the perspective to see your training sessions with the intention that they will benefit you in a future event. Your purpose develops an inner sense of vitality and excitement to run hard and perform at your best.

It gives you form and method

If you have a purpose to train, you will have your forms and methods depending on the size and scope of your goal. If your purpose is to participate in a swimming competition, that will dictate the amount and type of training required at a level and intensity. Your training should focus more on flexibility, stretches, and form to swim like a pro. Your personal trainer kingston can help you design a personalized training program based on your purpose and fitness goals for the next big event.

It gives you motivation

Motivation is the key to keep training even when you are not seeing any result in the beginning. But from where do you get the much-needed motivation? Your purpose to train gives you the motivation you want during your gym sessions. It gives to dig down, run faster, lift more weights, and stretch a bit more to get past those challenges that are a hurdle in your progress.

So, if you want to build a fitness training program with a purpose, your personal trainer Kingston can help you plan and execute well with the right intentions. Give us a call to book an appointment with our trainers and discuss your requirements.

Things Not To Miss Out In The Selection Of Personal Trainer

Things Not To Miss Out In The Selection Of Personal Trainer

You need a personal trainer to get the kind of plans & motivation to reach the set targets. Achieving the required level of fitness is very crucial to maintaining a healthy life. Training is not only about spending time in the gym but a routine to do activities correctly in life. It includes exercise, diet, and other tasks related to maintaining a healthy lifestyle. Contact a personal trainer in West London who can assist you in preparing the correct routine.


Hiring a personal trainer can be a hard task and it is crucial to get advice from the relevant professionals. For a person just starting with their fitness journey, it is important to make the moves correctly for getting the desired results out of fitness routines. Learn to enjoy the exercises and gain the best results out of them with a little bit of advice from experts. Make sure you select professional trainers to get the plan for personal training.


Here are a few points that can’t be missed in the hiring of a personal trainer –


  • The credentials of the expert need to be checked thoroughly. The fitness should be able to should their training certificate or the proof of their expertise. There are local institutions verifying such professionals and it needs to be checked clearly.


  • Check the personality of the personal trainer before finalizing the appointment. Make sure that the trainer is getting you motivated to do the tasks in an efficient manner. The understanding should match to be able to deliver the right message during the session.


  • Talk with other trainees of the expert to be able to understand their experience. You will get a lot of ideas by talking to any other individual associated with the same personal trainer. It becomes important to understand the working traits of the trainer to make the necessary adjustments.


  • Be clear in indicating or specifying the relevant demands of yours related to personal training. If you desire to achieve a specific shape within months, be clear in informing the demands. The task becomes simpler when you know the things to be achieved & thus work towards the achievement of a common goal.


  • The cost of training needs to be checked before finalizing the deal. All the payment terms need to be clear to be able to ensure flawless transactions.


You always need the help of a personal trainer to get information related to specific training routines. Prepare the specific training programs based on your capabilities and try to achieve them within time. Reach out to a personal trainer in West London with relevant experience of training experts on a personal basis. Get to know about safe & suitable training programs from the expert.


The expert functions like the motivator and keeps you updated with the progress. A helping hand in the maintenance of personal training always helps to achieve the desired results.