If you’re looking to squeeze in a quick yet effective ab workout at home, you’re in luck! This 10-minute routine targets your entire core, requiring no equipment—just your body and a bit of space.

Warm-up (1 minute): Start with some gentle torso twists and arm circles to get your body ready. A quick march on the spot will elevate your heart rate.

Workout (8 minutes):

1. Plank (30 seconds): Get into a high plank position, keeping your body in a straight line from head to heels. Engage your core and hold.

2. Bicycle Crunches (30 seconds): Lie on your back, lift your legs to a tabletop position, and alternate bringing your elbow to the opposite knee in a pedalling motion.

3. Russian Twists (30 seconds): Sit on the floor, lean back slightly, and lift your feet off the ground. Twist your torso to touch the floor beside you, alternating sides.

4. Leg Raises (30 seconds): Lie flat on your back with your legs straight. Slowly raise your legs to a 90-degree angle, then lower them back down without touching the floor.

5. Mountain Climbers (30 seconds): Return to the plank position and quickly drive your knees towards your chest one at a time as if you’re running.

6. Side Plank (15 seconds each side): Transition to one side, stacking your feet, and hold a side plank while engaging your obliques. Switch sides after 15 seconds.

7. Flutter Kicks (30 seconds): Lie on your back, lift your legs slightly off the ground, and alternate kicking them up and down in a controlled manner.

8. Crunches (30 seconds): Finish with classic crunches, lying on your back with your knees bent, lifting your shoulders off the ground while keeping your lower back pressed down.

Cool Down (1 minute): Conclude with some gentle stretching for your abdominal muscles and back to aid recovery.

This quick workout can be easily repeated multiple times per week to strengthen your core, boost overall fitness, and fit seamlessly into your busy schedule. Remember to stay hydrated and listen to your body throughout the routine!

10-Minute Beginner Tabata Workout

For those looking to jumpstart their fitness journey, a 10-minute Tabata workout offers an efficient and effective way to get your heart pumping and muscles working. Tabata, a high-intensity interval training (HIIT) method, comprises 20 seconds of vigorous exercise followed by 10 seconds of rest, repeated for eight rounds.

To get started, find a comfortable space where you can move freely. Begin with a quick warm-up to prepare your body. A combination of marching in place, arm circles, and gentle stretches will set the stage for your workout.

For this beginner-friendly routine, you can try four simple exercises: bodyweight squats, push-ups (modifying by doing them on your knees if necessary), jumping jacks, and mountain climbers. Perform each exercise for 20 seconds, followed by 10 seconds of rest. Repeat this cycle for a total of two rounds, allowing a brief pause between rounds to catch your breath and hydrate.

Remember to maintain proper form throughout each movement, focusing on quality rather than quantity. This concise workout not only boosts cardiovascular health but also builds strength and endurance, making it an excellent addition to any fitness regimen. As you grow more comfortable, feel free to increase the intensity or extend your Tabata sessions. Happy sweating!

Full-Body Stretching Routine: 10-Minute Guided Session

Welcome to your 10-minute full-body stretching routine. Find a comfortable space where you can move freely, and let’s begin this rejuvenating session.

Start by standing tall with your feet shoulder-width apart. Inhale deeply through your nose, raising your arms above your head, stretching your fingers toward the ceiling. Hold this position for a moment, feeling the stretch along your sides. Exhale gently as you lower your arms back to your sides.

Now, let’s move into a neck stretch. Tilt your head to the right, bringing your ear toward your shoulder. Hold for a few breaths, feeling the gentle stretch along the left side of your neck. Switch sides, tilting your head to the left, and hold once more.

Next, with your feet still grounded, we’ll transition to a forward fold. Hinge at your hips and allow your upper body to bend forward, reaching towards the floor. Let your head hang heavy and feel the stretch in your hamstrings. Take a deep breath in, and as you exhale, deepen the stretch slightly.

Now, let’s bring our focus to the upper body. Rise slowly to a standing position, then clasp your hands behind your back. Pull your shoulders back and down, opening up your chest. Hold this position as you take several deep breaths, imagining the tension melting away.

Moving down to the legs, step your right foot back into a lunge position. Keep your left knee aligned with your ankle and sink into the stretch, feeling it through your hip flexor. Hold for a few breaths before switching to the left side.

Finally, we’ll finish with a seated forward bend. Sit on the floor with your legs straight in front of you. Inhale, lengthening your spine, and as you exhale, hinge at your hips to reach for your toes. Don’t worry if you can’t touch them; simply feel the stretch in your back and legs.

As we conclude this brief session, take a moment to reconnect with your body. Raise your arms overhead once more, inhaling deeply. Exhale slowly and release. Feel the calm energy within you as you move through the rest of your day, revitalised and centred.