8 at-home workouts under 10 minutes to help you lose weight and build muscle

Most of us have the option of going to the gym at two points in the day: before work, or after work. Both of these timeframes are peak hours, which means the crowd is virtually unbearable. Locker rooms: crowded. Showers: crowded. Dumbbell rack: crowded. Benches: crowded… and sweaty.

You get the point. Your mood is affected, your workouts suffer, and results can dwindle. Not to mention, everyone looks at you like you’re a jerk if you’re trying to do a superset or a circuit.

Now, we’re not saying boycott the gym. That would be silly. But maybe it’s time to get some air and take a break. These 8 workouts are quick, effective, and you don’t even need to leave the comfort of your own home.

Set up a little work station away from the couch, and get to it.

Each workout has been developed by registered dietician and personal trainer Tim McComsey, an expert contributor to HUMANFITPROJECT.

Follow Mike on Instagram, Facebook, and Twitter for early updates on new training program releases, the latest and greatest in gear and tech, special Q&As, and more.

1. Lower-Body Emphasis

Perform each exercise for 30 seconds with minimal rests between. Rest 60 Seconds. Repeat 3x.

  • Jumping Jacks
  • Body Weight Squats
  • Incline Pushups
  • Plank
  • Reverse Lunges – Alternating
  • Superman

2. More Pushups

Perform each exercise for 30 seconds with minimal rests in between. Rest 60 Seconds. Repeat 3x.

  • Butt Kicks in Place
  • Side Lunge
  • Close Grip Pushups
  • Star Jumps
  • Bridge
  • Plank to Pushups

 

3. Weights and Plyos

Perform each exercise for 30 seconds with minimal rests in between. Rest 45 Seconds. Repeat 3x.

  • Side Hops
  • 2 Arm Alternating Dumbbell Row
  • DB Deadlifts
  • DB Jump Squats
  • Pushups with DBs
  • Leap Frogs
  • Band Shoulder Press

 

4. Rapid-Fire Plyos

Perform each exercise for 30 seconds with minimal rests in between. Rest 60 Seconds. Repeat 3x.

  • Ice Skaters
  • Jump Squats
  • Russian Twists
  • Walking Lunges
  • Pushups with Twist
  • Knee Tuck Jumps
  • Bicycles

 

5. The Killer Burpee

Perform each exercise for 30 seconds with minimal rests in between. Rest 60 Seconds. Repeat 3x.

  • High Knees in Place
  • Pushups
  • Burpees
  • V-Crunch
  • Pile Squat
  • Side Plank Up/Downs

 

6. A Mix of Everything

Perform each exercise for 30 seconds with minimal rests in between. Rest 60 Seconds. Repeat 3x

  • Side to Side Hops
  • 2-Arm Alternating Dumbbell Row
  • Dumbbell Deadlift
  • Dumbbell Jump Squat
  • Dumbbell Pushup
  • Leap Frogs
  • Band Shoulder Press

 

7. Bands and Bodyweight

Perform each exercise for 30 seconds with minimal rests in between. Rest 60 Seconds. Repeat 3x.

  • Band Squat to Overhead Press
  • Side to Side Hops
  • Band Alternating Chest Press
  • Weighted Walking Lunge with Twist
  • Split Squat Jumps
  • Swiss Ball Roll-In
  • Squat Star Jumps

8. Doubling Up

Perform each exercise for 30 seconds with minimal rests in between.
Rest 60 Seconds. Repeat 3x.

  • Mountain Climber
  • Dumbbell Renegade Row
  • Dumbbell Split Squat\
  • Split Squat Jumps
  • Dumbbell Lateral Raise with Squat
  • Dumbbell Cross Punching

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