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Killer 11-Minute Full Body Workout to Transform Your Body

You can spare 10 minutes every day to exercise, right? Well, that’s all you need to transform your body.

Doing short workouts consistently will transform your body faster than you can imagine. Therefore, stop making excuses and take advantage of short workouts.

This amazing workout targets every muscle in your body and you can perform it while standing.

At the end of the workout, you’ll perform unique stretches to improve your flexibility.

It’s important to push yourself when doing short workouts. Don’t stop when you start feeling a little uncomfortable. Keep going until you finish.

Watch the demonstrations below the video to learn proper form for each exercise.

Full Body Workout to Transform Your Body

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Below are the exercises in the routine and how to perform them properly.

Squat Jacks – 30 Seconds

Wall Push-Ups – 40 Seconds

Lunge Pulses – 40 Seconds (Each Side)

Rest 30 Seconds

Alternating front and Back Lunges – 40 Seconds

Side to Side Punches to Knee Tucks – 40 Seconds

Rest 30 Seconds

Toe Touch Jump Squats – 30 Seconds

Half-Squat Walks – 30 Seconds

Rest 30 Seconds

Burpee Stand-Ups – 30 Seconds

Hand Walkouts to Jump – 30 Seconds

Rest 30 Seconds

Butterfly Stretch – 30 Seconds

Lying Hamstring Stretch – 30 Seconds (Each Side)

Lying Quad Stretch – 30 Seconds (Each Side)

Squat Jacks

Squat jacks are very rewarding because they target your leg muscles while improving your cardiovascular health.

Stand with your feet close together then get in the half-squat position. Keep your back straight. Jump and spread your feet apart. Jump again and quickly return them to starting position. Perform this movement as fast as possible.

How to Do Squat Jacks

Wall Push-Ups

If you can’t perform regular push-ups, this excellent exercise will build the upper body strength you need.

Make the exercise more challenging by standing further from the wall. And remember to do a full range of motion.

How to do wall push ups

Lunge Pulses

Lunge pulses leave your quads burning. This amazing exercise also targets your hamstrings and glutes.

Keep your torso upright when doing lunge pulses. And look forward instead of looking down.

How to do Lunge Pulses

Alternating front and Back Lunges

You’re totally missing out if you’ve never enjoyed the extraordinary benefits of this exercise. It targets your entire lower body while improving your balance and coordination.

Avoid the common mistake of leaning forward as you lunge – keep the torso upright. Also, keep your abs tight throughout.

Front and Back Lunges

Crossbody Punches to Knee Tuck

Throwing punches will strengthen your arms and shoulders while the knee tuck will activate your abs and legs.

Perform this exercise fast to get the most out of it.

How to Do Crossbody Punch to Knee Tuck

Toe Touch Jumps

Whether you like jumping exercises or not, this one is worth a try. It activates your quads, hamstrings, glutes, calves and lower back muscles.

Keep your back straight as you touch your toes. And try to jump as high as possible on each rep.

How to do toe touch jump squat

Half-Squat Walks

This unique exercise leaves your legs burning. It mainly targets your quads.

To get the most out of this exercise, you have to hold the half-squat position throughout. Don’t straighten your legs even if you feel a little uncomfortable.

How to Do Half-Squat Walks

Burpee Stand-Ups

Do you avoid burpees as much as possible? Well, you should give them a try because they offer extraordinary benefits.

Luckily, you don’t have to do the standard burpee right away. Start with burpee stand-ups because they’re easier yet very rewarding.

If you want to take your fitness to the next level, follow this burpee challenge.

Hand Walkouts to Jump

Hand walkouts don’t get the credit they deserve. They’re one of the best exercises for building upper body strength fast. They target your arms, shoulders, and core muscles.

Adding a jump to this exercise will boost your cardiovascular endurance and strengthen your legs.

How to do Hand Walkouts with a Jump

Butterfly Stretch

When was the last time you stretched your inner thighs? The butterfly stretch will loosen them and consequently lower your risk of knee and back pain.

Make sure you press your legs down instead of just resting your elbows on your inner thighs.

How to Do Butterfly Stretch

Lying Hamstring Stretch

This stretch is ideal for people with lower back pain. It stretches your hamstrings and lower back muscles.

Pull your knee as close to your chest as possible in order to fully enjoy the benefits of this exercise.

How to Do Knee to Chest Hamstring Stretch

Lying Quad Stretch

This unique stretch will loosen your quadriceps and hip flexors. Simply grab one leg and pull it as close to your butt as possible.

How to Do Lying Quad Stretch

That’s it! If you perform short workouts consistently, you’ll notice your body become stronger and firmer day after day. However, don’t do the same workout all the time. Change things up workout after workout.

If you are not sure the next workout to do after this one, follow the fat blaster sequence. This unique sequence will help you burn fat and build muscle in the shortest time humanly possible.

Learn More About the Fat Blaster Sequence

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