Do you want to get a good full body workout without lying on the floor? Well, this standing full body workout is the perfect solution.
In just 10 minutes, you will engage all the muscles in your body and put your body in fat-burning mode.
Feel free to hold a pair of light dumbbells while doing the different exercises in this routine. Holding dumbbells will increase resistance and consequently boost muscle growth. You’ll also end up burning more calories.
In fact, you should do standing workouts regularly, as you grow older. They’ll improve your balance and lower your risk of falls.
Remember to do a full range of motion and avoid taking long rests between sets. Watch the demonstrations below the video to learn how to perform each exercise properly.
10-Minute Standing Full Body Workout
Here’s a breakdown of the 10-minute standing full body workout to build muscles and destroy stubborn fat.
Lateral Step Reaches – 40 Seconds
Front Kicks – 40 Seconds
Side to Side Punches – 40 Seconds
Rest 30 Seconds
Standing Cross Crunches – 40 Seconds
Standing Side Crunches – 40 Seconds (Each Side)
Rest 30 Seconds
Standing Side Leg Raises – 60 Seconds
Standing Pike Crunches – 60 Seconds
Rest 30 Seconds
Reverse Chop Ups – 40 Seconds (Each Side)
Squat Pulses – 40 Seconds
Lateral Step Reaches
This phenomenal exercise warms up your entire body while activating your legs and arms. Keep your back straight as you bend to touch your toes.
Also, make wide side steps and move as fast as possible.
Front kicks not only boost your circulation but they also loosen your hamstrings. Kick your foot as high as you can while keeping it straight.
Don’t make the mistake of curving your back as you kick. Also, don’t lift the heel of the supporting foot off the floor.
Throwing punches is surprisingly challenging than most people realize. In 40 seconds, your arms will feel heavy and your shoulders will be burning.
Keep your feet hip-width apart and tighten your abdominal muscles. Twist your shoulders from side to side as you punch in order to activate your oblique muscles.
Standing Cross Crunches
Have you ever done bicycle crunches? Well, this is a standing variation of bicycle crunches.
When doing this exercise raise your left knee as you crunch in until the knee touches the right elbow. Remember to squeeze your abs every time your knee touches the elbow.
Standing Side Crunches
Standing side crunches build your oblique muscles and improve balance. It’s important to lift your knees sideways instead of forward. It’s the only way you’re going to activate your oblique muscles.
You can wear ankle weights to make this exercise more rewarding. In fact, wearing ankle weights offers many amazing benefits most people are not aware of.
Standing Side Leg Raises
This excellent exercise builds your oblique and hip muscles. Keep both feet straight and raise them sideways as high as your flexibility allows.
When lifting your leg, remember to bend your torso sideways to engage your oblique muscles.
Standing Pike Crunches
Standing pike crunches are somehow similar to front kicks but more arm movement is involved in this exercise.
Simply raise both hands over your head and then lower them as you kick one foot in front. Alternate the legs after each rep.
Reverse Chop Ups
When done properly, this exercise will loosen your hamstrings and oblique muscles. The most important thing is to keep your feet straight and stretch your torso to the opposite side every time you bring your hands over your head.
Squat pulses are extremely rewarding. They mainly build your quads, hamstrings, and glute muscles.
Building these muscles will not only add lean muscle to your body but also boost your testosterone and growth hormone levels, which consequently boosts fat loss.
It’s amazingly easy to build muscle and burn fat with short workouts. Unfortunately, most people who do home workouts do the wrong exercises, making it impossible to get results from their workouts.
Luckily, I have the perfect solution for you. If you add these unique fat-burning exercises to your workouts, you can transform your body while exercising for only 10 minutes a day.