A Full Body 10 Minutes Workout Routine You Can Perform At Home

Work, tight schedules, bad weather can be amongst the many reasons why you might have to skip the gym. Not going to the gym should not be a reason for skipping your workouts. If you can’t go to the gym, bring the gym to yourself.

If you think a “10-minute-workout” isn’t for you, you are overestimating your abilities. Just because these are short workouts, doesn’t mean they are going to be easy. These workouts are intensity packed and will get you to your knees in 10 minutes.

Without further ado, let’s get to the workout routine:

1. Burpees – 30 Seconds

Burpess is a great way to start this 10-minute workout. 30 seconds of this exercise will make you realize what you have signed up for. This exercise is a total fat buster and will help you shed those extra kilos.

2. Squat Jumps – 30 Seconds

Now that your body is warmed up, squat jumps will pump all the blood into your legs. You need to make sure you’re following a complete range of motion in this exercise. Try going as deep as you can during the squats.

3. High Knees – 1 Minute

In this exercise, you mimic running while standing at a fixed point. Raise your knees as high as you can and try staying on your toes throughout the exercise. Keep your core tight and maintain a steady pace.

4. Push-Ups – 30 Seconds

We will be focusing on building upper body strength in this workout. If you have a problem performing 30-seconds of push-ups, feel free to perform assisted push-ups with your knees on the floor. You can also take a couple second rest to recover during the set.

5. Jumping Jacks – 1 Minute

Jumping jacks are incredibly efficient at burning calories and improving your agility. Performing this exercise for a minute will be a test for your cardiovascular system. You will know where you stand by the end of this one minute.

6. Squats – 30 Seconds

This is a high-intensity workout, you aren’t allowed to rest or slow down during your working sets. Squats are a compound movement which can help gain overall strength and muscles in your lower body.

7. Plank – 1 Minute

Planks are an indispensable exercise if you want a strong core. Most people make the mistake of hanging their crotch low or forming a bridge with their butt while performing this exercise. Your body should be in a straight line throughout this exercise.

8. Rest – 30 Seconds

You will appreciate this rest time more than ever before. Use this time to have water or lie down. Make sure you don’t slack and use some extra time. Get back to your workout when the clock hits 30 seconds.

9. Mountain Climbers – 30 Seconds

Mountain climbers will work your core and abs. This exercise is great if you want to build a shredded midriff. Maintain the same intensity throughout the exercise. Don’t stop before the time is over.

10. Shoulder Presses – 1 Minute

You don’t need weights for this exercise. Stand straight and mimic performing dumbbell shoulder presses. No weight shoulder presses might sound like a joke, but wait until you perform this exercise. Your shoulders will be on fire once you’re done.

11. Crunches – 1 Minute

Crunches are a staple in most cardio intensive workouts. Place your feet flat on the ground and your upper body should be perpendicular to the floor at the top of the movement. Exhale and squeeze your abs at the top of the movement to make the most of this exercise.

12. Lunges – 1 Minute

Perform bodyweight lunges for 30 seconds on each leg. This exercise will get your heart rate soaring and will help develop muscle definition and clarity in your legs. Your wheels will be filled with lactic acid at the end of this exercise.

13. Plank Pile Jumps – 1 Minute

This is the last exercise in your high-intensity workout. You should use everything you have left in the tank for this exercise. Start in a planking position, bend and jump your knees into your hands landing in a crouch on your toes. Return to the starting position and repeat.

Well,this is a pretty intense workout already, but if you want to spice things up a bit and feel the burn deep down inside the fibers, you can increase the duration of each exercise to increase the overall intensity. Also, this workout can be followed by anyone, regardless of gender.

S0,what are you waiting for? Get to the park or room or hall or wherever you want to be and execute the workout and do let us know,through comments, your experience with this workout.

Happy Sweating 😉

Zaid Zafar

Author

If You Eat It, That’s How You Beat It!

Who doesn’t want to munch out on the bed after a long week with some pizza and a good drink? But if you knew how much exercise was needed to burn off that slice of pizza, do you think you might change your mind and go for a salad instead? Maybe not, but you might limit yourself to one slice and one pint instead of reaching for a second or more considering a single slice and pint are going to “cost” the average male an hour and 20 minutes on the cycle.

On an average, considering an average lifestyle, men are supposed to consume 2500 Kcalories and women are supposed to consume anywhere between 1800-2000 Kcalories a day, not many of us are mindful of it. Often when we eat out or order in, we carelessly pack more calories than we should in one meal. For instance, three slices of regular pizza alone contain around 726 calories.

For a nation that is facing a double burden of obesity and malnutrition, eating the right kind of food, while keeping the calorie consumption in mind, and calculating the amount of exercise needed to keep those extra calories off is extremely important.

1. Burger

 

 

Calories in Burger: 490

 

 100 mins of a brisk walk will burn off that burger.

 60 mins of running @ 7 km/h will burn off that burger.


2.French Fries

 

 

Calories in Medium Pack Of French Fries: 450

 90 mins of a brisk walk will burn off a medium fries pack.

 50 mins of running @ 7 km/h will burn off a medium fries pack.


3. Soft Drink

 

Calories in one Can of Soft Drink: 139

 26 mins of a brisk walk will burn off that one coke can(330 ml).

 13 mins of running @ 7 km/h will burn off that one coke can(330 ml).


4. Pizza

Calories in two pizza slices: 570

 120 mins of a brisk walk will burn off two medium pizza slices.

 70 mins of running @ 7 km/h will burn off two medium pizza slices.


5. Fried Chicken

 

Calories in 3 Fried Chicken pieces: 726

 

 142 mins of a brisk walk will burn off those ‘tasty’ fried chicken pieces.

 70 mins of running @ 7 km/h will burn off those ‘tasty’ fried chicken pieces.


6.Maggie

 

Calories in one pack of maggie: 345

 62 mins of a brisk walk will burn off one packet of  ‘2 minutes maggie’.

 33 mins of running @ 7 km/h will burn off one packet of  ‘2 minutes maggie’.


7. Chocolate Bar

Calories in one small chocolate bar: 229

 42 mins of a brisk walk will burn off one small choco bar.

 22 mins of running @ 7 km/h will burn off one small choco bar.


8. Muffin

 

 

Calories in one small muffin: 265

 48 mins of a brisk walk will burn off one small muffin.

 25 mins of running @ 7 km/h will burn off one small muffin.


Keep in mind that it’s not to say that fast or “junk” food can’t be eaten occasionally, it can. However, when things are put into perspective when you realize how much exercise it takes to actually burn those foods off, it’s pretty easy to realize that junk foods carry with them a high calorie “price tag”. Unless you’re willing to spend hours of your day in the gym it’s best to limit these and other comfort foods if you’re trying to live a fit and healthy lifestyle.

Zaid Zafar

Author

10 Healthy Snacks and Beverages You Can Munch On While Watching The World Cup Match

 

 Now that India has been qualified for the Semi Finals, everyone is planning to watch the knock out rounds with their cricket buddies and families. This means most of us would sit through the entire duration of a match, perhaps, with a big bowl of munchies – be it in the stadium or in front of our TV screens.

 All of this is great, but how does one plan to fulfil this fantasy without comprising with their heath goals? Below, we list some healthful snacks to help you make healthier food choices and keep yourself fueled for those cheers.

 

Healthy snacks and beverages ideas for cricket fans while supporting the Indian team

 

1. Makhana

Makhana makes it better. Don’t let the size of Makhana ‘Phool’ you! This power packed foxnut is high on protein, fiber, potassium, calcium & super low on calories & sodium. Great for mid-day snacking or midnight binge-ing – this healthy super food is ideal for weight loss, SO YOU CAN KEEP SNACKING LIKE A BOSS!

 

Explore through a variety of makhanas from our store https://shop.activ8me.fitness/search?q=makhana&type=product

 

2. Protein Chips

A healthy substitute of the standard oily,deep fried chips , the protein chips come with the goodness of complete protein and wholesome grains which help to improve digestive health. The combination of these nourishing grains, such as jowar,ragi,quinoa,oats etc, make for a great alternative to refined white carbs.

 

Explore through a variety of protein chips from our store https://shop.activ8me.fitness/search?q=protein+chips&type=product

 

3. Protein Bars

Stay ahead of the curve with Protein bars. Protein-rich bars are not only completely healthy but also packs a fruity punch to tantalize your taste buds. Most protein bars are made with a blend of whey and soy protein to keep you energised. For the yoga enthusiasts out there, these bars can energize you before every workout.

 

Explore through a variety of protein bars from our store https://shop.activ8me.fitness/collections/protein-nutrition-bars

 

4. Nuts

Packed with protein, fibre and essential fats, nuts are one of this season’s best buys. A golf ball-sized portion (about 30g) of unsalted nuts makes a vitality-boosting snack and, unlike most other options, contributes a mix of valuable vitamins and minerals.

 

Explore through a variety of nuts from our store https://shop.activ8me.fitness/collections/nuts-seeds-trail-mixes

 

5. Greek Yogurt

Greek Yogurt is one of those win/win foods that provides an easy and delicious way to add more protein & essential nutrients to your diet and can be munch on while watching the cricket match. With twice the protein of regular yogurt, it tastes great, while helping you feel full longer.

 

Explore through a variety of greek yogurt from our store https://shop.activ8me.fitness/collections/greek-yogurts

 

6. Cookies And Brownies

You know it, we know it: Nobody should be denied their right to a good cookie or a brownie —even if you’ve cut gluten and all its flour-powered uses from your diet. Sugarfree, nutty cookies or soft brownies can be a healthy substitute to fulfil that desert cravings.

 

Explore through a variety of cookies and brownies from our store https://shop.activ8me.fitness/search?q=cookies&type=product

 

7. Iced Tea

Iced tea is more than just a drink – for many, it’s an art form. The first ice tea was introduced to the masses on a hot day at the World’s Fair quite by accident. Nothing quenches your thirst quite like a tall glass of iced tea during the summer heat.

 

Explore through a variety of Iced Tea from our store https://shop.activ8me.fitness/collections/ice-teas

 

8. Cold Brewed Coffee

Cold coffee has long been associated with huge coffee chains, vats of whipped cream, sweet artificial syrups and other such miseries. This summer, however, try cold-brew coffee – a very different, far more refined creature that will make you realise the magic of cold coffee, just in time for a hot Indian summer.

 

Explore through a variety of Cold brewed coffees from our store https://shop.activ8me.fitness/collections/cold-brewed-coffees

 

9. Vitamin Drinks

A smart hydration alternative while watching the breathtaking match, which tastes good as well as provides a healthier option forus. Loaded with vitamins, these drinks are very low in sugar content and won’t borrow much of your daily caloric intake.

 

Explore through a variety of vitamin drinks from our store https://shop.activ8me.fitness/collections/energy-drinks

 


10. Yogurt Smoothies

We’re in the midst of a smoothie revolution — the blended drinks have become one of the most popular ways to get nutrients on the fly. Yogurt Smoothie, loaded with protein and real fruits, full of the same energy and nutrition as fresh yogurt. A non-messy, on-the-go drink that’ll keep you refreshed.

 

Explore through a variety of yogurt smoothies from our store https://shop.activ8me.fitness/collections/yogurt-smoothies

 

Enjoy this cricket season and the feeling of togetherness with healthy snacks. Miss not a chance to create memories yet again – for when the years pass and you look back, each one of these memories will serve smiles and a heart full of happiness.

Happy Watching!

Zaid Zafar

Author


4 Best Calisthenics Exercises

Calisthenics has been considered as one of the most convenient yet beneficial workout of all times. Hailing from Greece, it’s been practiced by U.S. Military, law enforcement and known workout buffs. And now, fitness enthusiasts on digital media have been instrumental in spreading awareness on this mighty workout.

Why is Calisthenics So Good?

1.Convenient & Easy

One of the major reasons for not working out everyday for everyone is the tiresome task of commuting to a gym. Since Calisthenics is a bodyweight exercise and you need no real equipments, it can be done literally anywhere, anytime and without any excuses.

2.Helps Shed Weight

First, the strength training builds muscle mass and tone all over your body. Increased muscle mass raises your resting metabolic rate, allowing you to burn more calories every moment of every day. Second, continuous calisthenics causes your heart rate to rise. It constitutes aerobic exercise, one of the most effective ways possible to burn off fat.

3. Mental Benefits

Any exercise, including calisthenics, increases endorphins, which are chemicals that make you feel better and reduce the perception of pain in the body.

To begin with, here are some of the best exercises by Calisthenic Expert Nishkarsh Arora. 

1.Push Ups

By working on a large number of muscles in your body, push-ups help tremendously for a fitter you. Push-ups help you focus on your arms, abs and your lower body, all at the same time. They train your muscles to work together and become stronger.

2.Hanging Leg Raise

The Hanging Leg Raise is one of the best exercises for developing abdominal and core strength. Raising your legs engages all of your abdominal muscles, including the lower abs—making makes the exercise better than Crunches, which only engage the upper abs.

3.Squats

Squat exercises improve your circulation, so that you can forget about the cellulite! This exercise is even good for the digestion and helps build muscle throughout the body.

4.Pull Ups

A pull-up is a “compound” exercise that involves a large number of big and small muscles, most notably your latissimus dorsi (lats) and biceps. In addition to working multiple muscles at the same time, the pull-up is also a multi-joint movement, an exercise that causes more than one joint to move.