Want to get in an awesome workout but don’t have a lot of time? Wondering how you can possibly squeeze one more thing, even something good for you, into your day?
Does this sound familiar? Many of us suffer from “Busy Bee” syndrome. We buzz from work to home to school, desperately trying to juggle everything.
Believe me, I know the feeling. Kids, work, laundry, house cleaning, oh, and my husband! Sometimes it feels like my days run me.
Well, what if told you that just 10 minutes a day could change your life? Yeah, you heard me.
Squeezing in a 10 minute workout or a couple of quick workouts helps keep my mind sane and my body healthy.
Can you carve out 10 minutes a day? I bet you can, so I’m going to share some of the best workouts you can do in 10 minutes. Get ready to sweat!
Will Only 10 minutes of Exercise Be Worth It?
Studies have shown that short, high-intensity workouts can produce many of the same benefits as longer, low intensity sessions. These quick workouts in combination with healthy nutrition can improve heart health, endurance, and take you closer to your weight-loss goals.
We should strive for 150 minutes of moderate-intensity cardio plus two strength-training sessions a week. But more and more research suggests you can meet your 150 minutes by combining shorter sweat sessions.
So, if you are a working woman, a mom, or a traveler and are struggling to get in 60-minute workouts, don’t throw in the towel.
Let’s talk about mini workouts, these 10 minute quick workouts will burn calories and challenge your body to the MAX! These workouts are fast-paced, equipment-free, and can be done anywhere, anytime.
Plus they will definitely have you working up a sweat! They will increase your cardiovascular fitness, build lean muscle, and drop body fat, just to name a few benefits. One more cool fact: these quick workouts will help you burn more calories while resting. Oh yeah!
Before you start a quick workout — or any exercise for that matter — be sure to warm up properly to prevent injury and make your workouts more effective.
Workout #1 — Workin’ It
This 10-minute workout strengthens your entire body.
Floor bridges (Glutes) – 1 minute
Push-ups (Chest) – 30 seconds
Squats (Legs) – 1 minute
Forearm plank (Core) – 30 seconds
Stationary lunges (Legs) – 1 minute
Rest – 1 minute
Repeat circuit twice
Workout #2 — Push it Girl
This 10-minute workout strengthens your upper body and abs.
Forward small arm circles (Shoulders) – 30 seconds
Backward large arm circles (Shoulders) – 30 seconds
Up Down planks (Upper/Core) – 30 seconds
Bicycle crunches (Obliques) – 1 minute
Push-ups (Chest) – 1 minute
Ab crunch (Abs) – 30 seconds
Rest – 1 minute
Repeat circuit twice
Workout #3 — Legs Go!
This 10-minute workout strengthens your legs.
Air squat/Body-weight squat (Legs) – 1 minute
Side alternating lunges (Legs) – 1 minute
Jump squats (Legs) – 30 seconds
Alternating back lunges (Legs) – 1 minute
Jump squats (Legs) – 30 seconds
Rest – 1 minute
Repeat circuit twice
Workout #4 — Fast Movin’
This 10-minute workout is all about endurance.
Jumping jacks (Total body/Cardio) – 30 seconds
Mountain climbers (Total Body/Core) – 30 seconds
High knees (Cardio) – 30 seconds
Burpees (Total Body) – 30 seconds
Rest – 30 seconds
Repeat circuit 4 times
Workout #5 — Killer Core
This 10-minute workout is all about your Abs and Core.
Full-arm plank rotations – 1 minute
Reverse crunch – 30 seconds
Side plank – 30 seconds each side
Ab toe touches – 30 seconds
Russian twists – 1 minute
Rest – 1 minute
Repeat circuit twice
Workout #6 — Going all out
This 10-minute workout strengthens your entire body.
Sumo Squat (Legs) – 1 minute
Renegade Rows (Back/Core) – 1 minute
Jump lunges (Legs) – 1 minute
Full arm plank shoulder taps (Core) – 1 minute
Curtsy lunges (Legs) – 1 minute
Narrow push ups (Triceps) – 1 minute
Wall sit (Legs) – 1 minute
Inchworm (Total Body) – 1 minute
Star jacks (Cardio) – 1 minute
Plyo push ups (Chest) – 1 minute
DONE!
Workout #7 — 200 Baby!
This 10 minute workout strengthens your entire body.
Push-ups (Chest) – 20 reps
Ice skaters (Cardio) – 20 reps
Burpees (Total Body) – 20 reps
Side-to-side squats (Legs) – 20 reps
Spider lunges (Legs) – 20 reps
Rest – 1 minute
Repeat circuit twice
Workout #8 — Plank it out
This 10 minute workout is all about planks and targets your core.
Forearm plank – 1 minute
Up-down plank with tuck jump – 1 minute
Side plank with rotation – 30 seconds each side
Full-arm plank jacks – 1 minute
Rest – 1 minute
Repeat circuit twice
Don’t forget to stretch after your workout to help improve your flexibility and posture.
These are just a few of my favorite quick home workouts that I incorporate into my busy days.
These fast workout routines are easy to do anywhere so they allow me to keep up with my fitness goals at home, the park, on vacation, or anywhere with a small space!
My LadyBossⓇ Pocket Personal Trainer App is my secret weapon. It includes a new workout plan everyday, tutorial videos for every exercise, 100+ AfterBurn At Home workouts, and many other great features. Please try it for yourself with the Free 7 Day Experience.
My family and I do a lot of traveling, and these quick, fast-paced workouts allow me to stay on track with my goals.
Starting my day by pushing myself, moving my body, and working up a sweat creates a great day with lots of energy and positive flow. I find that I am more productive, my mood is better, and I have better mental focus after my workouts. I also sometimes get my kids to do these workouts with me. These short sessions are fun and effective for everyone.
Let’s recap the benefits of incorporating a 10-minute workout in your day:
- Efficient and effective
- Aids weight loss
- Improves energy levels
- No time to get bored with these quick, high-intensity workouts
- Boost your metabolism
- Improves heart health
- Helps your body burn more calories at rest
- No equipment needed
- Can be done anywhere
- Improves your mental focus
So, when you find yourself feeling overwhelmed, rushed, or restless, I urge you to try one of these workouts.
You CAN do it! Squeezing in one of these workouts will help push you toward your goals, give you an amazing energy boost, and build your self confidence, because you will be proving to YOURSELF that you can do it!
If you have any health conditions or injuries, be sure to check with your doctor before starting any new workout program.
If you’re ready to add short exercise sessions into your day, check out the exercises on the LadyBossⓇ Pocket Personal Trainer and find the routines that suit you best.
