Shorter high intensity workouts like HIIT and circuit training is proven to burn a lot fat and to increase fitness levels. In just 10 minutes, these wall workout wish sculpt your glutes, thighs, abs, shoulders, and arms while getting your heart rate up to give you an quick cardio blast.
These total body wall workout are perfect as sneaking in an quick routine at home, in the office, or even as you are on the road. All you need is a wall and just 10 minutes of your time.
So to get the full benefits of an cardio circuit, finish each workout back to back without any resting between, take an quick breath for 30 seconds, and repeat the circuit. Whenever you’ve extra time and want to kick them up a notch, these circuit can be repeated up to five times.
A 10-Minute HIIT Wall Workout
1. Legs up to the wall
For this one, lie on your back on the floor and put your legs on the wall with bent knees. Start pushing your legs up, then return to the starting position.
- Repeat it for 60 seconds.
2. Wall Sit
First, lean on your back on the wall and bend your knees slightly. After that, begin going up and down like it is shown in the picture above.
- Hold these position for 60 seconds.
3. Mountain Climbers
These one is fun. Begin in a push-up position but with your legs on the floor. And then, bring your left leg towards your chest. Repeat with your right leg.
- Repeat this workout for 60 seconds.
4. Arm-flab fighters
For these one begin with an upright push-up position against your wall.
- Continue doing pushups for for 15 reps.
5. Tricep Push-ups
Place your hands and forearms on the wall a couple of inches lower than shoulder height. Forearms should be parallel to each other. Walk your feet away by the wall until your body forms a straight line. On an exhale, press through both hands to lift your forearms off the wall and to straighten your arms.
Inspire to slow lower yourself back to down to your forearms. Be sure to keep your abdominal muscle and glutes engaged the entire time to keep from hinging at the hips for you press up and down.
- Repeat for 15 reps
6. Booty Bridge
For these one, lie with your back on the floor against the wall on one leg straight up and with other on the wall with a bent knee. Begin lifting your butt off the floor.
- Continue to lift your hips up and down for 15 repeats, switch sides.
7. Leg Curls
Leg Curls Kneel down with your hands and knees, face away by the wall. Place both from your feet against the bottom by the wall so that your toes is still touching the ground. Keeping your hands with the floor, walk it slightly wider than shoulder breadth distance. Bend your elbow to bring your upper body into an pushup position. So, on your hands with the floor, bend your elbows, landing your upper body in an push-up position.
- Repeat for 15 reps