Lower yourself by bending your knees until they're nearly at a right angle, with your thighs parallel to the floor. When time is tight, an app with short workouts is the best pick. Banish those flabby upper arms for good with this 10-minute upper arm workout. (If you're just getting started working out, check out How to Start Working Out When You Don’t Know What You’re Doing and 3 Simple Ways to Make Exercise a Habit.) Exercise your heart and lungs with this 10-minute cardio workout routine for aerobic fitness. 2: Run two laps at a hard, but controlled effort. These abdominal exercises strengthen the muscles around your trunk. Related: How to Stay Fit During the Running Off Season. Next, while engaging the core, raise both of your legs, chest, and arms off the ground, then hold it for a count of … Our shoulder muscles contribute greatly to our overall strength and posture. 1. Close menu. For rocket jumps, stand with your feet hip-width apart, legs bent... Star jumps or squats: 2 sets of 15 to 24 reps. To do a star jump, stand tall with your arms by your side and knees... Squats. If you have a skipping rope, you can swap one of the exercises with a 60-second burst of skipping. For the first round, jog at an easy pace to warm up. This 10-minute cardio workout counts towards your recommended 150 minutes of aerobic activity every week. To do a star jump, stand tall with your arms by your side and knees slightly bent. Exercise Rocket jumps: 2 sets of 15 to 24 repetitions (reps). Menu These workouts are similar to the custom programs we build for our Online Coaching Clients who work out at home, on the road, and in outer space.. Home Workout Exercise – 4. R ead: our guide to the best running shoes for men, best home gym equipment, best fitness equipment for at home workouts, best exercise bikes, best … Track Star USA is committed to helping all track and field athletes and understands how difficult it is to come across free and unique track workouts. Alternate upper and lower-body exercises. Once you are warm, focus on picking up the pace and using your upper body (drive bent arms back and forth). This is the workout to try at home or at the track, trail, or park! Page last reviewed: 11 July 2018 Page last reviewed: 17 September 2018 Sample Workouts Thirds Workout: 15 minutes at an easy pace, 15 minutes at a comfortably hard pace, 15 minutes at a hard pace. Tone up, firm up and burn fat from your tummy, hips, thighs and bottom with this 10-minute workout for legs, bums and tums. This 4 week workout plan is a great way to quickly gain strength right at home! 5 Track Workouts for Speed, Power, and Endurance *Speed Development Workout. Walk while you catch your breath, then jog until you reach one lap. You will need a resistance band for some of the exercises but if you don't have one, you can use water bottles. These 10-minute workouts are just what you need. 2. This cool-down routine should take about 5 minutes. Reps: 8 to 12 Pace: 95 percent of a single max effort. To use isometrics as an anaerobic workout at home you can: Wall sit – sit with your back against the wall as though you were on a chair. Kick your feet back into a push-up position (3). Walk while you catch your breath, then jog until you reach one lap. This circuit training guide is gonna give you EVERYTHING you need to do your first kickass circuit training workout today. As a less energetic alternative, do some squats. You can easily perform these short and intense workouts on the track, court, garden or home. Stretch and cool down after exercising to relax, improve flexibility and slow your heart rate. 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