Get Trim and Toned in 10 Minutes

15SHARES

By: , – By Bob Harper, of Woman's Day
2/6/2012 6:00 AM   :  24 comments   :  12,052 Views

See More: woman's day,




Work Up a Sweat

No time? No problem! This workout from health and fitness expert Bob Harper can burn up to 300 calories. Do the full circuit twice.
 




Standing Kicks



Bob says: The warmup should give your workout a strong, dynamic start. These kicks really get your blood pumping.

Stand with your feet about shoulder-width apart and arms at sides. As you kick your left leg up to 90 degrees, reach your right arm toward your left foot. Keep your back straight and head up. Bring leg and arm back down, then kick your right leg up and reach with your left hand. Alternate sides for 1 minute.

 


Speed Squats


Bob says: Squats are one of the best ways to tone your glutes, thighs and legs. Holding your arms up will also work your shoulders and upper back.

Start with your feet a little more than shoulder-width apart and your arms straight up overhead (keep arms close to your ears as you reach toward the ceiling). Bend your knees and squat as if you’re sitting in an imaginary chair. Don’t let your knees go past your toes. Repeat. Do as many as you can in 30 seconds.
 

High Knees



Bob says: This quick cardio break will boost your heart rate and increase your calorie burn.

Stand with your feet shoulder-width apart and arms at sides. As you lift your right leg up, bending your knee to a 90-degree angle, also bend your left arm in front of you. Then jump onto your right leg, bending your right arm in front of you. Continue alternating back and forth, lifting your knees as high as you can. Do continuously for 30 seconds.
 

Wall Sits



Bob says: Holding this position is hard, but it’s very effective for trimming your glutes and thighs.

Squeeze your core at the same time to also tone your abs. Lean your back against a wall and walk your feet out until your legs form a 90-degree angle with your torso. Hold for 1 minute (or as long as you can), keeping your back flat against the wall.

 


Hand Walks

Bob says: This is one of my favorite moves for allover body stretching and strengthening.

Stand with your feet shoulder-width apart and arms at sides. Bend over, place your palms on the ground and walk your hands out to downward dog position. Your bottom should be in the air with hands and feet flat on the ground (your body will form an upside-down V). Hold for a few seconds, then walk hands forward and bring pelvis to floor while arching your back so you’re in upward dog position. Hold for a few seconds, then keep switching between the two poses for 1 minute.

 
Stories you might like:
 
 

Will you be trying this fitness routine?

 
Provided Photo


Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints
 

NEXT ENTRY >   'I Lost 97 Pounds and Found a New Hobby!'

Great Stories from around the Web

Comments

  • 24
    I love Bob Harper, i will for sure be adding this as one of my 4 10 minute exercise routines. I can only go for 10 minutes, but I want to make the most of it=) - 8/15/2013   9:59:10 AM
  • MEGLATZ
    23
    These are good exercises, but they can't work off 300 calories, even when doing the full circuit twice. - 2/7/2012   5:22:41 PM
  • 22
    As a beginner to exercise I don't think I could do these exercises fast enough to burn 300 calories, If they even do burn 300 calories. My physical limitations prevent me from doing many of these. I would need modifications. - 2/7/2012   1:48:58 PM
  • KARATE_KID
    21
    These may be good for a quick fitness break at work, but no way do they burn 300 calories. Nicole's kick-boxing cardio is much more intense, not to mention longer, and burns nowhere near that much. At least not for my weight (which isn't exactly low).. - 2/7/2012   8:47:20 AM
  • 20
    I already do most of these exercises...but I'm skeptical of the 300 calorie number. - 2/6/2012   10:44:59 PM
  • JULIA1154
    19
    I'll definitely use this as a mid-day pick-me-up. I don't believe the 300 calorie hype, however. - 2/6/2012   10:26:12 PM
  • AHICKEY1
    18
    I think I can manage this. I hope I can make it printer friendly to help me remember. - 2/6/2012   9:06:08 PM
  • 17
    Great routine. - 2/6/2012   7:03:58 PM
  • 16
    I did them for twice as long as suggested, maybe that will burn at least 150 cal. (I don't believe 300). - 2/6/2012   2:58:34 PM
  • 15
    I can sneak these into my day, starting today. - 2/6/2012   12:14:24 PM
  • 14
    I will try this, I saved it to my favorites. - 2/6/2012   11:53:01 AM
  • 13
    Kicks 1 minute
    Squats 30 seconds
    High knees 30 seconds
    Wall sit 1 minute
    Down dog/up dog 1 minute
    Total 4 minutes X 2 circuits = 8 minutes. Where are the other 2 minutes?
    Whether 8 or 10 minutes, I am totally not believing one can burn "up to 300 calories" in that amount of time. - 2/6/2012   10:10:25 AM
  • 12
    I will try some of these today. Thanks - 2/6/2012   10:05:55 AM
  • 11
    This looks doable to me. - 2/6/2012   9:56:47 AM
  • 10
    Unnecessary and unsafe to "walk" your hands back and forth between Down Dog and Up Dog. You simply leave your hands where they are and flex between the two. I'm a certified yoga teacher...leave hands stable on floor for safety. - 2/6/2012   9:50:42 AM
  • 9
    Yes, I will try this today. Thanks for sharing! - 2/6/2012   9:14:00 AM
  • 8
    I think this would be a nice easy workout for my lunch break. I'll have to give it a go when I return to work on Wednesday (I've been out on maternity leave) - 2/6/2012   8:42:26 AM
  • 7
    I'll try this today, it sounds simple enough! Thanks for sharing! - 2/6/2012   8:41:29 AM
  • GUDDIGO
    6
    Have to try this - 2/6/2012   8:30:06 AM
  • MECP66
    5
    Tried it - it was good. I will do it again. - 2/6/2012   8:23:37 AM
  • SUPASEXY_2010
    4
    I did it. Pretty simple. I think I'll do a series of these several times today. - 2/6/2012   7:27:33 AM
  • 3
    I wonder how many reps you would have to do to burn 300 calories? Or how to enter into the fitness tracker? - 2/6/2012   7:16:15 AM
  • 2
    Would definitely try (In Sha'a Allah) , hope you add this routine to the fitness search so we can add to our fitness tracker. - 2/6/2012   6:51:19 AM
  • 1
    you betcha, its not as intense as his workouts on the biggest loser. I can handle these with no problem. I will start today. - 2/6/2012   6:14:03 AM

Please Log In To Leave A Comment:    Log in now ›



x Lose 10 Pounds by July 8! Get a FREE Personalized Plan