10 minute at home workout without equipment

Hey, Got 10 minutes?

depending on the time of day or week, your answer might be a hard no.

because life moves fast. so fast that most days you feel short on time. and with no time for yourself, trying to squeeze a workout in can seem like a pipedream.

but the truth is, getting a quick and effective workout in can help reduce the stress, tension, and anxiety you experience throughout your day.

the key is putting together the right combination of exercises with the right principles to get results in less time.

that's where we come in. 

and today, I'm going to take you through a 10 minute at home workout without equipment so you can boost your metabolism, remove excess body fat, correct your posture, gain muscle, and improve your heart health[1].

oh and the best part...all you need is your body (actually there's one exercise where you can get frisky and add weight), which means you can do this workout at home, at the gym, or in your hotel room while you're on vacation.

by the way, if you want to use one of our proven process programs to get in shape fast, click the image above to take our FREE health and physique quiz to find the best diet and training program for you.

Overview OF Your

10 minute at home workout without equipment

so, here's exactly what we'll cover in this 10 minute at home workout without equipment.

• core Principle: H.I.I.T. (High intensity interval training)
• WORKOUT STRUCTURE: 10 MINUTE AT HOME WORKOUT WITHOUT EQUIPMENT
• High  Knees
• Kneeling Step-Ups (Plate-Hold Optional)
• metabolic Sideways Jumps
• Power Jacks

intensity produces faster results: HIGH INTENSITY INTERVAL TRAINING (HIIT)

While it is possible to lose fat by simply weight training, especially with specifc types of training programs. to truly target fat loss you should add in some type of cardio activity in your program.

adding cardio helps to improve your heart health and reduces your risk of developing metabolic diseases and certain types of blood cancers.

so, what is HIIT?

high Intensity Interval training (HIIT) is a form of cardio that combines intervals of short bursts of high-intensity exercise (like running really fast) with intervals of complete rest or low-intensity (like walking in place or resting).

THIS IS A GREAT PRINCIPLE TO FOLLOW WHEN YOU'RE SHORT ON TIME BUT YOU WANT TO MAXIMIZE YOUR RESULTS.

AND FOR THE SAKE OF KEEPING THIS WORKOUT SIMPLE, i WON'T GO INTO THE NITTY GRITTY DETAILS OF hiit, BUT if YOU WANT TO LEARN MORE ABOUT THE SCIENCE BEHIND Hiit, YOU CAN CHECK OUT OUR ARTICLE  HIIT HERE.

WORKOUT STRUCTURE: 10 MINUTE AT HOME WORKOUT WITHOUT EQUIPMENT

the structure of this workout will be fairly simple because complexity is the enemy.

so, you'll be doing a total of  4 exercises in your 10 minute at home workout without equipment.

you're going to do each exercise for a total of 30 seconds before moving to the next exercise.

this will be a total of 2 minutes of work followed by 2 minutes of complete rest. This is also known as your work-rest ratio and for this workout it will be 1:1 or for every 2 minutes of work you will get 2 minutes of rest.

You will complete a total of 3 rounds equaling 10 minutes and you'll feel great and be one step closer to a flatter stomach, bigger muscles, and making this a  healthy lifestyle habit.

Now that you know what you're doing, let's break down the exercises.

 10 MINUTE AT HOME WORKOUT WITHOUT Equipment: HIGH KNEES

High knees may appear to be a simple workout without any equipment, but doing a few reps of this high-intensity routine will have your pulse racing, it works your lower body and core muscles and causes you to sweat quickly.

High knees can also be used as a warm-up, a cardio burst in between resistance-training exercises, or as part of any high-intensity interval training session.⁴

How to do high knees

• Stand straight with your hands at your waist.
• Your feet should be hip-width apart when you stand.
• Raise your left knee to the level of your sternum.
• Raise your right knee to your chest and switch sides.
• Continue moving at a sprinting or running pace, alternating legs.

PRO TIP: try to relax and calm your mind by breathing in your nose and out your mouth, stand-up straight and keep your legs hip-width apart. drive your legs to your waist so that you can achieve the best results. you can also click the video above to see the modified version of this movement.

Repetition and intervals: Do this  for 30 seconds at approximately 20-25 reps.

Target muscles: 

Glute and hip muscles

Quadriceps and abdominal muscles

Hamstrings and calf muscles

10 MINUTE AT HOME WORKOUT WITHOUT Equipment:

Plate holding kneeling step-ups

This by far is one of my favorite exercises because it forces you to use a lot of stabilizer muscles and is great to help improve pelvic tilt if you sit for the majority of your day.

and sitting is bad...and if done for extended periods of time can lead to metabolic disease. 

This movement is done by holding a weight plate above your head (which is optional). whatever you choose...Be ready, because this movement works every muscle in your body.^5–8

Steps for executing the plate hold kneeling step-up

• Stand straight, holding a weight plate over your head.

side Note: your arms should be straight with a slight bend in your elbow, while holding the weight.

• Sit on your lower legs, with your knees and feet touching the floor.
• slowly, step up with your left leg while you remain in the crouched position.
• then step up with your right leg, remaining in the crouched position
• reverse the movement until you return to the starting position.

PRO TIP: While doing this exercise, don't move your holding weight down but only your body. 

Repetition and intervals: Do this  for 30 seconds at approximately 10-15 reps.

Target muscles: 

Muscles of abdomen and thighs.

Chest and muscles of the back.

10 MINUTE AT HOME WORKOUT WITHOUT Equipment:

metabolic Sideways Jumps

Jumping is an excellent calorie-burning exercise and easily compliments a workout without equipment.

It helps you get into the fat burning zone. Fat is the form in which your body stores energy. Jumping helps the body use glycogen and fat reserves.

The number of calories burned while jumping is determined by your individual weight, jumping speed, and workout time.

A 150-pound person performing slow jumping jacks will burn approximately 100 calories in 10 minutes. The calories burned increases as the speed, time, and weight increase. ¹⁰

how to do metabolic sideways jumps

• Stand straight with arms by your side
• keeping your shoulders facing forward, jump to your right landing softly on the balls of your feet.
• Immediately jump to your left past your original starting point and land softly on the balls of your feet.
• then simply repeat.

PRO TIP: Keep your shoulders facing forward or "square" as you jump sideways.

Repetition and intervals: Do this  for 30 seconds at approximately 15-20 reps.

Target muscles: 

Whole Body

10 MINUTE AT HOME WORKOUT WITHOUT Equipment:

Power Jacks

The power extensive workout to build and shape your lower body perfectly, you have to do power jacks. You don't need any equipment for this purpose.¹¹

how to do Power Jacks

• Stand curved with your back pushing behind, legs wide and bent, hands upright forward. Semi squats like position.
• Now jump, and your arms should be over your head.
• Bent again to the knees and so on.

PRO TIP: Do these steps simultaneously without having a break for the whole set.

Repetition and intervals: 

Do approximately 20-25 reps in 30 seconds, or as many reps as possible.

Target muscles: 

Whole Body

10 MINUTE AT HOME WORKOUT WITHOUT Equipment:

Benefits

with this  10 minute at home workout without equipment, there's no need to alter your day to make time for the gym. You can simply do it at home.

this short burst of exercise  helps improve your health by:

• increasing your blood flow
• enhancing your cardiac ability
• burning your excess fat
• regulating your digestion

10 MINUTE AT HOME WORKOUT WITHOUT Equipment:

wrap-up

Alright, that was a quick but exhausting workout. 

hopefully, now you feel charged, accomplished, and ready to attack the day.

and all it took was 10 minutes. 

now, I'm a nurse, not a Doctor...

but doctors have researched and revealed that HIIT workouts can:

increase the rate at which toxins are removed from your body

decrease anxiety which can improve your mood.

help give  you more energy to easily complete your daily activities without battling fatigue.

If you want to have a video vault of at home workouts, learn how to properly set up your diet, and join a community of people taking control of their health and building their physiques, click the image above to learn more about our Elite Health and Physique University monthly membership program.

Or if you want to try a slightly more challenging workout you can check out our Full body dumbbell workout to burn fat fast here.

alright, that's all I got for today.

Now it's your turn, let me know your thoughts on this workout if you tried it in the comment section below.

I'll see you soon, remember the juice is worth the squeeze.

Joe G. - Elite Health and physique Leader

Take control of your health. Build your Physique.