We get it, you’re busy which is why we’ve designed this 10 minute workout for those looking to get their blood pumping as quickly and easily as possible. This workout doesn’t require any weights or equipment so you can do it anywhere: at home, the office, in your hotel room, the airport, etc. To challenge yourself you can add weight to your squats, lunges, planks or push ups. If you don’t have dumbbells at home, get creative with objects around your house like laundry detergent or a bag of rice.

Because this workout is short, try to rest for only 10 – 15 seconds in between sets and only 5 – 10 seconds between exercises for best results. You can do this exercise multiple times a day, every day for killer results.

Exercise no. 1

Push Ups

4 sets of 10 reps

  1. Get down on the floor supporting yourself with your hands your toes, with your hands slightly more than shoulder width apart.
  2. As you inhale, lower yourself until your chest just about touches the floor.
  3. Exhale while pushing your body back up to your starting position.
  4. Repeat for the desired amount of reps.
Exercise no. 2


Hold for 60 seconds

  1. Get into a pushup position on the ground or with your hands on a flat bench.
  2. Bend your elbows 90 degree and rest your body weight on them. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head. Hold this position for as long as directed.
Exercise no. 3


4 sets of 10 reps

  1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
  2. Bend over or squat down and place your hands on the floor in front of you, just inside your feet.
  3. Jump both feet back to softly land on the balls of your feet in a plank position.
  4. Drop to a push-up—your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier. Perform a push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all (i.e., just push yourself up from the ground as you would if you weren’t working out).
  5. Jump your feet back so that they land just outside of your hands.
  6. Explosively jump into the air, reaching your arms straight overhead.
Exercise no. 4

Jumping Lunges

3 sets of 12 reps

  1. Stand with your feet shoulder width apart. Jump rapidly while step forward with one leg in the air, landing with entire body and the other leg down. Be sure to keep your torso straight up during this movement. If you aren’t using dumbbells keep your hands on your hips.
  2. Pause for a moment, then jump and switch legs.
  3. Repeat for the desired amount of reps.

Tip:Make sure your front knees don’t bend past your front foot to prevent injury.

Exercise no. 5

Bodyweight Squats

3 sets of 12 reps

  1. Stand with your feet shoulder width apart. You can put your hands behind your head or together out in front of you. This is your starting place.
  2. Begin the movement by flexing your hips and your knees, squatting down, pushing your butt and hips back and your knees forward. Through this movement keep your chest forward and your back as straight as possible to prevent injury.
  3. Bend until your hamstrings are parallel or slightly less than parallel to the ground, and reverse the movement back to your starting place. As you’re coming up push through your heels and keep your head and chest up.

Lalayena Peralta

I am a firm believer that fitness should be attainable for everyone and anyone. Push past your current mindset and enter a state where you believe in yourself to reach your full potential.
View profile ›

Personalized Plans

Get a personalized workout and nutrition plan from any of the athletes in this workout.

Get Started