Discover 8 workouts to do at home in under 10 minutes to help you lose weight and build muscle.
8 sessions of 10 minutes to lose weight at home
No need to face the crowd of gyms. For most of us, we have the option of going to the gym twice a day: before going to work, or after. These two times are peak hours, which means the crowd factor is 10. Locker rooms, crowded. Showers, crowded. Dumbbell rack, crowded. Benches, crowded… and full of sweat. You understood. Your mood is affected, your workouts suffer, and the results may decrease. Not to mention the fact that everyone looks at you like you’re a moron because you’re trying to do a superset or a circuit.
Okay, we’re not trying to boycott the gym. It would be crazy. But maybe it’s time to get some fresh air and take a break. These 8 workouts are quick, effective, and you don’t even have to leave the comfort of your own home. It’s up to you the extra pounds and the muscles. Your partner will be all the happier about it.
Set up a small workstation away from the sofa and go.
1. Focus on the lower body
Perform each exercise for 30 seconds with minimum rest periods between each.
Rest: 60 seconds Number of repetitions: 3
- Jumps with deviations
- Bodyweight squats
- Inclined pumps
- Board
- Reverse slots (alternating)
- Superman
2. More pumps
Perform each exercise for 30 seconds with minimum rest periods between each.
Rest: 60 seconds Number of repetitions: 3
- Butt-heels on site
- Side slit
- Close grip pumps
- Jumps with deviations
- Bridge
- Plank push up
3. Weight and plyometrics
Perform each exercise for 30 seconds with minimum rest periods between each.
Rest: 45 seconds Number of repetitions: 3
- Side jumps
- Horizontal pull-up with a dumbbell on 2 arms (alternating)
- Deadlift with dumbbells
- Jump squats with dumbbells
- Dumbbell pumps
- Leapfrog
- Military developed with elastic
4. Fast pilometry like fire
Perform each exercise for 30 seconds with minimum rest periods between each.
Rest: 60 seconds Number of repetitions: 3
- Skater
- Skipped squats
- Russian rotations
- Lunges when walking
- Pumps with rotations
- Jumps with knees brought back towards the chest
- Bike
5. The killer burpee
Perform each exercise for 30 seconds with minimum rest periods between each.
Rest: 60 seconds Number of repetitions: 3
- Knee lift on site
- Pumps
- burpees
- V-shaped crunch
- Squats with a barbell at chest level
- Top/bottom sideboard
6. A mix of everything
Perform each exercise for 30 seconds with minimum rest periods between each.
Rest: 60 seconds Number of repetitions: 3
- Side jumps
- Horizontal pull-up with a dumbbell on 2 arms (alternating)
- Deadlift with dumbbells
- Jump squats with dumbbells
- Dumbbell pumps
- Leapfrog
- Military developed with elastic
7. Elastics and body weight
Perform each exercise for 30 seconds with minimum rest periods between each.
Rest: 60 seconds Number of repetitions: 3
- Military presses with elastic stretched over the head
- Jumping on the sides
- Trunk bench press with elastics
- Front lunge when walking with rotations and dumbbells
- Front slit skipped
- Bearings on Swiss Ball
- Jump squats with spreads
8. Split
Perform each exercise for 30 seconds with minimum rest periods between each.
Rest: 60 seconds Number of repetitions: 3
- Mountaineer
- Horizontal pull-up with dumbbells
- Front lunge with dumbbells
- Front slit skipped
- Dumbbell lifting on the sides with squat
- Cross barbell lifting
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