10 Minute Exercise Routines for Your Core, Upper, and Lower Body

Exercise is a critical component to your overall health. Now that you’ve successfully completed a cleanse and feel fantastic, you want to continue your efforts to improve your health, right? Of course, doing these exercises while you are cleansing is a great idea too. We’ve listed five effective exercises for each main area of your body:

upper body
lower body

The exercises for each area are designed to be completed in approximately 10 minutes. Just like the cardio exercises, these exercises require minimal equipment and can be done at home. These exercises may effectively strengthen more than one area of your body, but are included where it’s the most effective.

For each exercise, you should start by doing two to three cycles of 10 to 15 reps each. The range is provided so that you can adjust to an appropriate intensity level. Between each cycle, you should pause no more than 30 seconds so you can keep your heart rate up. You should increase your heartbeat substantially, yet still be able to catch your breath.

Strength training is a critical component of your exercise and weight loss plan. Strength training builds muscles, which increases your metabolism and calorie burn. Toned muscles also improve your appearance. Don’t worry, if you are female, it is not possible for you to bulk up to look like a muscle-ripped man!

Just like your cardio exercises, you should increase the intensity level of your strength training every one to two weeks to keep challenging yourself. To increase your weight training intensity level, increase the weight you are using and/or the number of times you lift the weights.

On a daily basis, you should complete set of exercises for the ab/core area. In addition, you should alternate between the upper or lower body exercises daily. That’s only 20 minutes a day!

When exercising, it is important to remember to breathe deeply; inhaling through your nose, and exhaling through your mouth. You should exhale when you are exerting more energy and straining your muscle. For example, when doing crunches, you should exhale on the way up.

Make sure you stretch thoroughly after each session to stay limber and minimize muscle soreness. Stretching also helps to avoid injury and stiffness.