Your 10-Minute, No-Equipment, Total-Body Workout

When life gets busy, it can put a strain on your fitness — driving to the gym, working out for an hour and driving back home just isn’t possible. Instead of skipping exercise altogether, take just 10 minutes out of your day to do an effective workout and help you feel a lot better.

The truth is you can actually get a great workout in a short amount of time! But it has to be done correctly: You need the right exercises with the right format to crank up your metabolism, boost your fat loss and build lean muscle.

READ MORE > 10 ESSENTIAL BODYWEIGHT EXERCISES

Try this simple 10-minute workout that requires absolutely no equipment — unless you want to progress the challenge.

Your 10-Minute, No-Equipment Workout for the Total Body

Set a timer for 10 minutes and repeat this circuit as many times as possible without resting.

1. REVERSE LUNGES, 6 REPS PER SIDE

Reverse lunges help strengthen your thighs and hips. They’re simple and target each leg individually for more balance and stability.

The move: Stand with your feet hip-width apart. Take a long step back — so your knees make two 90-degree angles at the bottom — and pull yourself back up with your forward leg. Start without dumbbells and advance to a dumbbell or barbell in either the back squat or front squat position.

2. LATERAL SPLIT SQUATS, 6 REPS PER SIDE

By doing your squats side-to-side, you can build more strength in each leg than with regular squats while also targeting different muscles.

The move: Start with a very wide stance and your feet straight. Sit back into one hip and push that knee out. Repeat on the other side. Add dumbbells to make it harder.

3. PUSHUPS, 10 REPS

This is the best bodyweight exercise for your upper body: It builds a strong chest, shoulders, arms and abs.

The move: Get in a pushup position with your hands about shoulder-width apart. Keep your lower back flat and don’t let your hips sag. Lower yourself and keep your elbows close to your body as you descend.

4. HIP BRIDGES, 10 REPS

Want strong legs and a nice-looking backside? Look no further than hip bridges! They’re a simple way to strengthen your glutes and can even help release lower-back tension.

The move: Lie on the ground with your knees bent and feet flat on the floor. Drive through your heels and squeeze your glutes to push your hips up. Repeat. Do not use your lower back to pull yourself up.

5. MOUNTAIN CLIMBERS, 30 SECONDS

Spike your heart rate, burn extra calories and fire up your metabolism with this great cardio exercise. It looks simple, but in just a few seconds, you’ll feel it!

The move: Get into a pushup position. Keep your core tight and run as fast as you can while driving your knees to your chest. Don’t let your hips rise; keep them at the same height as when you started.

Home Workout – No Equipment

Home Workouts provides daily workout routines for all your main muscle groups. In just a few minutes a day, you can build muscles and keep fitness at home without having to go to the gym. No equipment or coach needed, all exercises can be performed with just your body weight.
The app has workouts for your abs, chest, legs, arms and butt as well as full body workouts. All the workouts are designed by experts. None of them need equipment, so there’s no need to go to the gym. Even though it just takes a few minutes a day, it can effectively tone your muscles and help you get six pack abs at home.
The warm-up and stretching routines are designed to make sure you exercise in a scientific way. With animations and video guidance for each exercise, you can make sure you use the right form during each exercise.
Stick with our home workouts, and you will notice a change in your body in just a few short weeks.
Features
*Warm-up and stretching routines
*Records training progress automatically
*The chart tracks your weight trends
*Customize your workout reminders
*Detailed video and animation guides
*Lose weight with a personal trainer
*Share with your friends on social media
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Home workouts

The fitness industry can sometimes seem like a bewildering blur of new ideas, with novel diets, workout classes and equipment cropping up constantly surrounded by hype that claims they’re the best possible way to get fit. If that sort of thing leaves you cold, it should be reassuring to know that it can all be ignored in favoured of a far more traditional route to fitness – a set of dumbbells and a few well-planned home workouts.

You might well already have the dumbbells, sitting at the back of cupboard or under your bed. If you don’t then head over to our best dumbbell round-up and pick out a pair. There’s nothing flashy about a set of dumbbells, unless you opt for the semi-magical ones that change the weight for you at the click of a button, but rest assured they are just as effective a way to get yourself in shape as any other.

That’s as long as you know what to do with them, because whatever method you use, the key to getting fit is a consistent training plan. Like the four-week training plan below. The plan involves doing three workouts a week (on Monday, Wednesday and Friday), using the set, rep and rest counts detailed below. Aim to increase the weight you use each week as a tangible measure of the progress you’re making throughout the plan – it will keep you motivated.

How To Warm Up

One of the advantages of home workouts is that you don’t have to spend any time travelling to and from the gym, which means you definitely have the time to get a thorough warm-up in before you tackle one of the sessions below.

You only need to spend a few minutes warming up before the workout to be firing on all cylinders from the off, rather than creaking your way through the first couple of sets with cold muscles. Warming up also reduces your risk of injury during a workout, and it should help reduce any muscle soreness you experience in the days afterwards.

The key to a good warm-up is to work the muscles you’re intending to use in the workout itself. There’s little point in jogging on the spot or doing jumping jacks if you’re about to do a weights session. Instead try this routine, which involves seven stretches that target muscles all over the body, followed by movements that mirror the workout you’re about to perform. Your best bet is simply to perform the exercises you intend to do in your workout using light weights or no weight at all, which will get your muscles used to the relevant movements before you challenge them with added resistance.

Workout 1: Monday

1 Dumbbell swing

Sets 3 Reps 10 Rest 60sec

Send the dumbbell between your legs by hingeing at the hips, then push your glutes forwards powerfully so you use hip drive to raise the dumbbell to shoulder height. Reverse the movement to the start and go straight into the next rep.

2 Overhead squat

Sets 3 Reps 10 Rest 60sec

Start with both weights held directly overhead, then simultaneously bend at the hips and knees to lower into a squat, without letting the weights come forwards.

3 Side lunge

Sets 3 Reps 8 each side Rest 60sec

Start with a dumbbell in each hand, then take a big step to one side and bend your leading knee, keeping your foot pointing forwards and your knee in line with your toes. Push off your leading foot to return to the start, then take a big step the other way to repeat the move. Alternate sides with each rep.

4 Press-up renegade row

Sets 3 Reps 8 Rest 60sec

Holding a dumbbell in each hand, perform a press-up then at the top, row one dumbbell up to your side. Lower the weight, then row the other dumbbell up to complete one rep.

5 Leg raise

Sets 3 Reps 10 Rest 60sec

Hold a dumbbell between your feet with your heels raised slightly off the ground. Keeping your legs straight, raise them until they are vertical, then lower slowly under control without letting your heels touch the floor.

Workout 2: Wednesday

Like the first workout of the week, this session focuses on functional movements. And you can’t get more functional than a power snatch, which involves shifting a weight from a low position to above your head in one explosive move. The next move is the jump squat, which is a safe way of improving power just as you start to fatigue in the workout. The two abs moves at the end of the session are among the most effective exercises you can do in your quest to develop a rock-hard six-pack.

1 Power snatch

Sets 3 Reps 10 Rest 60sec

Hold a dumbbell in one hand between your legs with your knees bent. Explosively extend your hips, knees and ankles to raise the weight overhead. Once your body is straight from head to toe, drop into a half squat to “catch” the weight overhead, then stand up straight.

2 Squat press (or thruster)

Sets 3 Reps 10 Rest 60sec

Start with the dumbbells at shoulder level and lower into a squat, then stand up and press the weights directly overhead. Lower the weights and return to the start position.

3 Jump squat

Sets 3 Reps 6 Rest 60sec

Start with the dumbbells by your sides and lower into a half squat. Jump straight up off the ground, land softly and go straight into the next rep.

4 Windmill

Sets 2 Reps 10 each side Rest 60sec

Hold a dumbbell overhead, then bend at the waist by guiding one hand down your leg. Make sure you keep looking at the weight throughout the move.

5 Roll-out

Sets 3 Reps 10 Rest 60sec

Kneel with the dumbbells below your shoulders. Roll the weights forwards as far as you can, using your abs to control the movement, then return to the start.

Workout 3: Friday

It’s the final workout of the week – but the moves don’t get any easier. In fact, the first one may be the most challenging you’ve ever attempted. It may not look particularly complex or heavy, but pressing weights directly overhead from a squat position requires impressive levels of mobility and control. The session ends with Turkish get-ups, where you go from lying down to standing up with the weight overhead. It’s so good that it’s almost an entire workout in itself.

1 Back of steel

Sets 3 Reps 10 Rest 60sec

Start with the dumbbells above your head, then lower into an overhead squat. While still in a squat position, lower the weights to shoulder height, then press them overhead. Continue to repeat the lowering and pressing movement while in a squat.

2 One-leg Romanian deadlift

Sets 2 Reps 10 each side Rest 60sec

Stand on one leg with the weights hanging down by your thighs. Hinge at the hips to lower the weights towards the floor, keeping them close to your leg – don’t come too far forwards because that will put strain on your lower back.

3 One-leg squat

Sets 2 Reps 6-8 each side Rest 60sec

Stand on one leg with the dumbbells by your sides. Keeping your chest up, bend at the hips and knees to lower into a single-leg squat. Press back up to the start. Complete all the reps on that leg, then switch to the other leg.

4 Woodchop lunge

Sets 3 Reps 8 each side Rest 60sec

Start with a dumbbell over one shoulder. Lunge forwards with the opposite leg and simultaneously bring the weight down and across your body. Do all the reps on one side, then swap sides.

5 Turkish get-up

Sets 2 Reps 6 each side Rest 60sec

Lie on the floor holding a weight above your face. Bend your knee on that side then come up onto your elbow, then your hand and push your hips off the floor. Bring your straight leg back below your body, then take your hand off the floor and stand up.

As a certified personal trainer, I hear a lot of excuses about why people can’t start or maintain a fitness routine. I don’t have access to a gym. I don’t have enough time. I wouldn’t know where to start. And I get it. Those are all very real concerns. That’s why I designed this 30-day fitness challenge, which you can access here or via the streaming fitness app All/Out Studio (bonus: the first week of programming on the app is free!).

Each workout is only 20 minutes, but while the time commitment is minimal, the results you’ll see are anything but: You’ll notice you can do more reps within each timeframe, which means your fitness level is increasing. You’ll also likely see some muscle definition and increased energy levels, while giving yourself a solid exercise foundation to start 2020 with.

The key is to be consistent with your practice—that’s the only “secret.”

And the 30-day challenge is totally customizable, too, making it great for all fitness levels. If you’ve already got a solid workout routine going, lean into the dumbbell workouts and focus on increasing your weight throughout the 30 days. If you’re a complete beginner, I recommend starting with the bodyweight workouts and making sure you really nail those before moving onto the weighted workouts on the days you feel stronger.

Sweat with us! Join our Facebook group to receive daily reminders, non-stop motivation, and support from other women tackling the 30-day challenge.

Arina Shabanova

Use this calendar to keep track of which workouts to do each day. And every week, you’ll focus on a new mini-goal. Week one, you’ll work on nailing the form of each move. During week two, try to increase your rep count. For week three, aim to try a new cross-training routine. Challenge yourself to try the weighted workouts—or increase the weight you’re using—in week four. Then, week five, just aim to finish strong:

You can find links to each workout below—or if you want follow-along videos of each routine, (again, there’s a free one-week trial).

Monday: Lower-Body Bodyweight Workout or Lower-Body Dumbbell Workout

Tuesday: Upper-Body Bodyweight Workout or Upper-Body Dumbbell Workout

Wednesday: Cross-Training (Find Options Here)

Thursday: Total-Body Bodyweight Workout or Total-Body Dumbbell Workout

Friday: Bodyweight Abs Workout or Dumbbell Abs Workout

Saturday: Cross-Training (Find Options Here)

Sunday: Rest

Crush This 30-Day Challenge

There are a few tips that will be helpful to keep in mind as you complete the challenge:

  • Do workouts in the mornings when you can. This is my number-one tip for people who struggle to find the time to work out. And since these 20-minute routines include a warm up, they’re really 20 minutes from start to finish.
  • Pick the right weights. In the videos for these, I’m using 6-pound weights and 10-pound weights. When in doubt, though, go lighter. Make sure you can do the moves with correct form before increasing your weight.
  • Cross train right. Cross training can be cardio-focused or mobility workouts—basically anything except strength workouts (since that’s what these are).
  • Keep tabs on how many reps you do. It’s great motivation when you can see that you’re able to do more reps in weeks two, three, and four than you could in week one.

For more amazing beauty, fitness, and weight loss transformations, check out the rest of our Transformations Week collection.

At home workout routines

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