The 9-minute strength workout a quick and effective routine for all major muscle groups well guides

Get Strong in 9 Minutes: An Intense and Efficient Full-Body Strength Training Routine

This 9-minute strength workout is a quick and effective routine that can be done at home or in a gym. It targets all major muscle groups and can be modified to suit your fitness level.

Here is the workout:

Squats: 30 seconds

Stand with your feet shoulder-width apart and lower your body as if you were sitting back into a chair. Push through your heels to stand back up.

Push-ups: 30 seconds

Start in a plank position with your hands shoulder-width apart and your core engaged. Lower your body until your chest nearly touches the ground, then push back up to the starting position.

Lunges: 30 seconds (15 seconds per leg)

Step forward with one foot and bend both knees to lower your body. Push through the heel of your front foot to return to the starting position, then repeat on the other leg.

Plank: 30 seconds

Start in a push-up position with your hands shoulder-width apart and your core engaged. Hold your body in a straight line for 30 seconds.

Russian Twists: 30 seconds

Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly and lift your feet off the ground. Hold a weight or a towel in both hands and twist your torso to the right, then to the left.

Jumping Jacks: 30 seconds

Stand with your feet together and your arms at your sides. Jump and spread your feet apart while bringing your arms overhead. Jump back to the starting position.

Repeat the circuit 2-3 times.

It is important to start with a warm-up and finish with a cool-down. If you are new to exercise, you may want to reduce the number of repetitions and take longer rests between exercises. As you get stronger, you can increase the number of reps or add weights.

Remember to always listen to your body and never push yourself beyond your limits.

Warm up: Spend 3 minutes doing light cardio, such as jogging in place or jumping jacks, to get your heart rate up and prepare your muscles for the workout.

Push-ups: Start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Lower your body down to the ground, keeping your abs tight, and then push back up to the starting position. Do as many as you can in 30 seconds.

Squats: Stand with your feet hip-width apart and your hands by your sides. Slowly lower your body down as if you were sitting back into a chair, keeping your weight in your heels. Push back up to the starting position. Do as many as you can in 30 seconds.

Plank: Start in a push-up position with your hands under your shoulders and your feet hip-width apart. Keep your abs tight and hold this position for 30 seconds.

Lunges: Step forward with one foot and lower your body down, keeping your front knee directly over your ankle. Push back up to the starting position and repeat on the other leg. Do as many as you can in 30 seconds.

Cool down: Spend the remaining 3 minutes doing light stretching, such as touching your toes or reaching up to the sky.

It is important to note that this workout is just a starting point and it's important to check with a doctor before starting any new exercise program. Gradually increase the intensity and duration of your workout as your fitness level improves.