10 Minute Workout at Home

Get Your 10 Minute Workout at Home Right Here.

Our 10 minute workout at home is a wonderful way for you to get your daily movement in. Research shows that 10 minutes is enough for you to gain a substantial benefit from a workout. Perform each move just one time. Research shows that most of the benefit of exercise comes from the very first set!

Here is the equipment used for your 10 minute workout at home:

  • A long resistance band
  • A loop resistance band, or a long one tied into a loop (this is optional)
  • A set of dumbbells

Here's the workout.

Here's your 10 minute workout at home! Take the time to watch the videos before you try the workout! There will be a list at the end for you to take a screen shot.

Did you know that we offer in-home or video call personal training services? See Our Programs.

It's great to warm-up with core to get your system primed for the rest of the workout. The first two moves are great core exercises.


Facedown Plank Single Leg Lifts

This plank variation is a bit harder than the traditional double-leg plank, meaning that you won't have to perform it for as long in order to achieve great results! Try holding each leg up for 3-5 seconds and repeat for as many reps as you can without letting your back sag down.

Elevated Glute Bridge Marches

This exercise is great for working glutes and the back of the thigh as well as the inner thigh. If it's too challenging, you can lift your glutes up and down without marching the leg until you're ready. Perform between 5 and 15 reps depending on how many you can do without feeling your back muscles kick in.

Russian Twist

This move will work the sides of your abs as well as your thighs. You can perform it with no weight just making a fist, or work your way up to a 5 or 10 lb. dumbbell if you are capable. Try to keep your knees together the whole time and perform up to 15 reps on each side.

Next we will move into working the arms and legs to up the strength building and calorie blasting effect of this workout. We will alternate arms and legs so that you shouldn't need much of a rest in between each move.

Bent Leg Dip

This exercise will tone your chest muscles as well as your triceps. If it's too easy, you can perform it with straight legs. Keep your lower back close to the chair the whole time to maximize the work your arms will get.

Hip Stars

This move is great for toning the hips and thighs. The exercise will also work your calfs and your balance. Perform 10 to 15 reps on each side. Keep your abs tensed in order to increase how hard your core will have to work. The band is optional!

Half Kneeling Chest Press with Band

This exercise helps tone your core as well as your chest and triceps. Choose a resistance band that is challenging for you. You can always scoot further away from the post if it's too easy. Focus on controlling the movement on the way back.

Leg Curl with Slider or Paper Plate

This move will help you tone the backs of your thighs and calfs. If you don't have a furnature slider handy, you can use a paper plate on a rug. Perform 10-15 reps on each side.

6-6-6 Shoulder Raise

This exercise is great for toning the shoulders. Select a weight that allows you to keep your arms straight and a weight that you can handle without leaning backwards as you lift.

Bulgarian Split Squat

This exercise is fabulous for toning the front of your thighs and your glutes. You can prop your foot behind you on a couch, chair, ottoman or bench, depending on what you have handy. Perform up to 15 reps on each side, and if that is easy you can hold weights to either side of your front leg.

Dumbbell Bicep Curl

This move is perfect for targeting the front of the arm. You can perform it with two weights at once if you prefer. Do up to 15 reps, and if that is easy you can go up in weight.



Here is a summary of your 10 minute workout at home.

  • Facedown Plank Single Leg Lifts
  • Elevated Glute Bridge Marches
  • Russian Twist
  • Bent Leg Dip 
  • Hip Stars
  • Half Kneeling Chest Press with Band   
  • Leg Curl with Slider or Paper Plate
  • 6-6-6 Shoulder Raise
  • Bulgarian Split Squat
  • Dumbbell Bicep Curl   

Did you know that we offer in-home or video call personal training services? See Our Programs.

10 minute workout at homeOur 10 minute workout at home will be the perfect amount to get your body toned without it being overwhelming.

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