10-minute mini skirt wokrout - Women's Health & Fitness

This 10-minute workout racks up maximum flab demerit points. Best of all, you only need a clear space and a set of dumbbells. What excuses?

RULES: Perform exercises 1 through 3, with little to no rest between moves. Once you’ve run through the entire circuit, rest for 60 to 120 seconds and start again.

SETS: 3 (beginner); 4 (advanced).

PLANNER: Since you are hitting upper and lower body parts, it is essential to allow your body to rest for optimal recovery. Perform this workout 3 to 4 times weekly (every other day).

Move 1: Squats with Arms Extender (beginner & intermediate)

Target Muscles: Glutes, Hamstrings, Quadriceps

How To: Starting with your feet shoulder width apart, begin to push the hips back and lower your body as if you are sitting back in a chair with your weight evenly distributed in your heels. Keep your arms extended for added coordination and balance. Push up through your heels to return to starting stance.

Sets & Reps: 3-4 x 15

Important Tips: During the descending phase ensure your weight is distributed into your heels, coming down to a 90-degree angle or as far as is comfortable. Avoid allowing your knees to come over your toes, to save your knees. As you push up squeeze your hamstrings, glutes and quadriceps to ensure complete activation of the muscle fibres!


Move 2: Stationary Lunges

Target Muscles: Quadriceps

How To: Begin in starting position with feet shoulder width apart and hands by your sides, with or without dumbbells. Begin by stepping forward with one foot and lowering your body down allowing both legs to form 90 degree angles.

Sets & Reps: 3-4 x 15 
(per leg, or 30 in total)

Important Tips: Ensure your front knee stays in line with your ankle to avoid any unnecessary strain on the knees. (This exercise can be performed without dumbbells if you’re a beginner.)

Want to lose weight? Use our handy online calculator to find out your BMI and ideal weight, then choose a workout plan.

Photo credit: Jamie Watling Photography