Are all exercises that train the muscles of the torso and abdomen and back, and examples for them -aly count not limited to : squat and Allondz and exercise Romanian weightlifting and exercises pressure on the bench , and lift the torso up and lift the body tablet

Burn calories, lose weight, and feel healthy with just 10 minutes of home cardio workout routine, and achieve aerobic fitness!

10 minutes of cardio counts toward the recommended 150 minutes of aerobic fitness activity each week. Learn more about  physical activity as a heart attack prevention factor

Before you begin, warm up with a 6-minute warm-up exercise. After your exercise, relax for 5 minutes.

If you have a jump rope, replace any of the exercises listed below with a 60-second jump rope.
Long jump (Rocket jumps) - 2 sets of 15 to 24 reps.

For the long jump, stand with your feet hip-width apart, your legs flexed, and your hands on your buttocks. Jump up high, move your hands straight above your head and extend your entire body. Gently land, return to your foot position and repeat. For an extra challenge, start with a low squat and hold a weight or a bottle of water in both hands at the center of your chest.

    Recovery: Walk or jog in place for 15 to 45 seconds.

Star Jumps - 2 sets of 15 to 24 reps.

To do a star jump, stand up straight, put your hands at your sides, and bend your knees slightly. Jump up high, extending your arms and legs out to form a star in the air. Then go down gently, bringing your knees together and your hands at your sides. Keep your stomach tight and your back straight during the exercise.  


Because squats are the least energetic alternative, you can do this exercise. Stand with your feet shoulder-width apart and lower your hands to your sides or extend them forward for more balance. Lower yourself by bending your knees until they are almost at a right angle, with your buttocks parallel to the floor. Keep your back straight and don't let your knees go beyond your toes.

    Recovery: Walk or jog in place for 15 to 45 seconds.
Tap Backs - 2 sets of 15 to 24 reps.

To start the reverse jump, bring your right leg back and pull your arms forward and repeat with the other leg in a continuous, rhythmic motion. Look forward and keep your hips and shoulders forward. Don't allow your front knee to go past your toes when you step back. For an extra challenge, switch your feet when jumping - the sport is also known as spotty dog ​​- and remember to keep your knees soft when landing. You should keep your back heel off the ground all the time.

    Recovery: Walk or jog in place for 15 to 45 seconds.
Burpees - 2 sets 15 to 24 times.

To do a burpee:

1) From a standing position.

2) Lower toward the floor in a squatting position with your hands on the floor.

3) Then bring your feet back into the push-up position.

4) Then bring your legs back into a squat position.

5) Then jump up high with your arms extended above your head. And to do a burpee easier, don't put your feet back in a sitting position and stand instead of jumping.

Now relax for 5 minutes and do the cooling routine.