Welcome to the HealthWiz360 Blogs

A Nine Minute Bodyweight Workout

It usually takes 1-1.5 hours to complete your gym workout and move ahead toward your goals. But this 9-minute workout isn’t bad at all. If you have only 9 to 10 minutes to spare, this bodyweight workout is the perfect thing to do. Bodyweight workouts are usually strenuous and build up muscles & strength. Exercises like pushups and pullup are used. Whereas the other bodyweight workouts like squat are good for muscles, but not much effective to gain strength.

It is often said that something is better than nothing. So, if you are pressed by time, you can do this 9-minute bodyweight workout and gain some fitness. Since this workout involves the moment of the whole body, therefore, it is also considered as warmup exercises. Let us start now.

3 Minutes to Reverse Lunge

Doing a proper reverse lunge exercise will hardly take 3 minutes of your precious time. Reverse Lunge is very helpful to build hamstrings, glutes, and quads. Doing reverse lunge will also challenge your ability and stamina. To perform a reverse lunge, stand straight & tall and keep your hands behind your head. Now, step back with one foot and immerse your back knee toward the floor. It will be more effective if you use dumbells during the workout. Perform the workout, switch your leg, and repeat the process. 

2 Minutes to Plank Walk down

Plank Walk down looks similar to pushups. It is very effective and easy to do. Moreover, it can also be used as an alternative to pushups. The main benefit of Plank’s walk down is that it builds core strength and upper-body muscles like triceps, biceps, chest, and shoulders. Plank Walk Down is done by following the instructions described below:

• Get down on the floor and balance your body with the help of your arms.
• Keep your whole body straight and balanced
• Now push your body downward while staying in control
• Again push up to the mean position.
• Repeat the process as long as you can. 

2 minutes to Situps

Situps are a classic exercise that is commonly performed everywhere. It is also used as a fitness test workout and is very effective to burn belly fat. Furthermore, it works your abdominals and gives your arms and legs a break. It is very easy to perform. All you need to do is to stand tall & straight and then bend upon knees while keeping your body balanced. 

Remaining Time to Mountain Climber

After doing the above three workouts, give your remaining time to a mountain climber. Mountain Climber is all about cardio burst. To perform it, raise your one knee up and take it right under the stomach. After that, jump and switch legs as quickly as you can. Remember, only one foot should be on the ground at a time. Once nine minutes are completed, take complete rest and have a great day !.