Quick At-Home Workout Routine (10 Minutes)
How to Tone Your Body At Home
You probably already know that exercising is something you should be doing regularly. It will help keep you in shape, give you more energy, your mind will be clearer, you’ll sleep better, and the list of benefits goes on.
The problem is… what if you don’t have time to make it to the gym or your group fitness class? If that happens, you may just end up skipping your workout for the day, but why not do a quick exercise at home instead?
Believe it or not, you can have a really effective and quick at-home workout with no weights needed! All you need is your body.
Note: Before trying any new workout routines, be sure to talk to your physical therapist or doctor. I am not a fitness expert, these workouts are just things I’ve done myself and wanted to pass on!
Body-Weight Exercise Benefits
If you’re still not convinced that an at-home workout routine is even worth your time, let’s go over a few other benefits of doing body-weight exercises:
- Cheap – You don’t need to buy any fancy equipment for these exercises, you just need your body.
- Convenient – This is the whole reason why we created this at-home workout routine; it’s super convenient and quick to do!
- Effective – Although you should try to do weighted exercises as well, bodyweight exercises are still really effective.
Start With a Warm-Up (5 minutes)
The last thing you want to do is pull a muscle doing a simple workout at home, which is why it’s vital to do some warm-up before-hand! Warming up will increase your performance as well.
The American Heart Association recommends 5-10 minutes of warm-up for most activities, so here’s a simple warm-up routine for you:
Jumping Jacks (120 seconds)
Starting off with something extremely familiar, you can probably remember doing jumping jacks back in elementary school. These still reign supreme as a great warm-up exercise though – they’re easy and they get the whole body moving.
I probably don’t need to explain how to do these.
Arm Circles (60 seconds)
Arm circles were included in our morning stretch routine as well because they’re great for getting the shoulders and arms loosened up!
To do them, start by standing with your feet shoulder-width apart, stretch your arms out to the sides, and slowly start doing small circles with your arms. Slowly make the circles bigger switch directions halfway through.
Butt Kicks (120 seconds)
Butt kicks are another classic warm-up exercise that will definitely get your heart rate up.
To do them, start in a standing position and bring your right foot behind you like you’re trying to kick your own bum. Bring the foot back down and repeat with your other leg. Continue alternating.
Quick and Easy Home Workout Routine (5 minutes)
To keep this easy home workout routine as simple as possible, there are only five exercises. Each exercise will last for 60 seconds and you’ll do them like so:
- 20 seconds of giving it your all
- 10 seconds of rest
- 20 seconds more of giving it your all
- 10 seconds more of rest
This sort of exercising is called high-intensity interval training and basically, since you’ll be working super hard in short bursts, you can get a really good workout in a short amount of time.
Pushups (60 seconds)
Pushups are a great upper body workout to start out with as they target your arms, chest, back, abs, and more.
To do your pushups, start in a full plank position with your arms shoulder-width apart, and slowly lower yourself down to the ground. Once your chest hits the floor, raise yourself back up to the starting position.
As an alternative, if you can’t do full pushups just yet, you can go on your knees to make it easier, or you can do a wall pushup.
Squats (60 seconds)
Squats are a super common workout that can easily be done at home with no weights.
To do a squat, start with your feet about shoulder-width apart, toes pointed outward, and then, keeping your back straight, lower yourself slowly into a sitting position. Once your knees are bent at about a 90-degree angle, raise back up to the starting position.
If you can’t yet do a full unsupported squat, you can hold onto something to make it easier.
Glute Bridge (60 seconds)
Your butt will probably be burning after those squats but it will be burning even more after the glute bridge!
To do a glute bridge, start by lying flat on your back with your hands flat on the ground by your sides. Then, place your feet flat on the ground, and lift your bum into the air as high as you can. Hold it there for a second, bring it back down, and repeat.
Burpees With Pushups (60 seconds)
At this point, you’ll probably be breathing pretty heavily. Don’t worry, you’re almost at the end! 🙂
To do a burpee, start in a standing position with your feet shoulder-width apart. You’re then going to lower yourself down to the ground into a full plank position, do a pushup, and then lift yourself back up to a standing position where you’ll end with a jump. Repeat.
Notes: As you get better at this movement, you’ll be able to do it more quickly. If the pushup is too much, just do a regular burpee by going into the full plank position and then back up.
Mountain Climbers (60 seconds)
Homestretch! Time to end off your at-home workout with a great ab exercise called mountain climbers.
To do mountain climbers, start in a full plank position and then bring your right knee up into your chest, and then back to the starting position. Repeat the same move with your left leg. Keep alternating.
Now that you know how to tone your body at home in a short amount of time, you won’t have to stress on those days that you miss the gym! Just do this quick routine and you’ll instantly feel happier and more energized.
Oh and by the way, although this quick at-home workout routine may look easy at first, it’s actually pretty tough if you work as hard as you can! By the end of the routine, your blood will be pumping, your face will be red, and you’ll definitely have broken a sweat.
And that’s the key to these exercises: Put all your effort and energy into each workout. If you can do that you’ll see the biggest benefits! Good luck!
Have any at-home workout tips to share? What are your favorite home workouts?
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