Here are the list of exercises and timed-interval details on this 10-minute home workout: Dirty Thirty Strength Training and Cardio Interval.
For this workout, there are a total of 4 exercises to be performed at maximum effort with little to no rest for 30 seconds each. You can perform the workout as one giant-set or you can break it up into a super-set.
Giant-set means you will perform each exercise (all 4 exercises) listed in the order below back-to-back and repeat it 5 rounds for a total of 10 minutes.
Super-set means you will perform only the first 2 exercises back-to-back for 5 rounds before quickly moving into the next 2 exercises for 5 rounds.
Always remember to start slow, warm up with the modified moves, get familiar with the exercises, and build an aerobic base before moving in full speed ahead. This will help you prevent injuries.
Also, once you’re familiar with this workout and feel the need to advance, go ahead and mix and match the moves. Or change up the interval time. Example: Instead of a 30second–30second interval as suggested below, try 30s–60s or 60s–60s. :)
30 seconds – Skater glide lunge
30 seconds – Pushup jump jack with knee elbow tuck
30 seconds – Skater jump-turn burpee
30 seconds – Side plank hip abduction (15 seconds each side)
Having no access to equipment or memberships shouldn't prevent you from getting in shape. You have the weight of your own body… so let’s use it!
Since exercise is so important, you need to find exercises that are effective, time-efficient and do not require any equipment so you can workout anytime, anywhere! This is why short home workouts have become so popular.
Can't make it to the gym? We have 10-minute home workouts that you can do anywhere, no equipment needed.
Don't have a lot of time? Give us a mere 10 minutes 3-5 times a week, and we'll hit all the major muscles of your body. You can build strength and endurance, raise your metabolism, burn body fat and increase your overall energy level; this will help lift your mood, affect your ability to think clearly and make better decisions.
You can truly workout less and achieve more. Many people believe that if a program is not complicated it will not work. But that is simply not the case. In order to maximize your 10-minute home workouts, you have to focus on exercises that work the most muscle groups in the most effective manner.