EstimatedEst. Read Time: 4 minutes
10 MIN Home Workout (NO EQUIPMENT NEEDED!)

Here’s a home workout that will take you just 10 min to do that will make you feel as if you’ve been training for an hour.  The key to workout effectiveness is intensity.  I say it all the time, you can train hard or you can train long but you can’t do both.  In this video, I’m going to show you a 10 minute home workout that requires no equipment at all and will give you an incredible conditioning effect.

 

The key to the success of this home workout is its simplicity.  Simple however does not mean easy. What I’m referring to is that the complexity of the exercises themselves (both in the number of them and the mechanics and coordination required to perform them) is not difficult.  The ability to perform the workout without a high effort however is not possible.  You need to be committed to working if you want to see the results from this.

 

What I have done is make sure that we are meeting the minimum requirements of training like an athlete in this workout.  That means, that we want to make sure we are training in all three planes.  Too often, our weight training focuses on performing movements that exist almost solely in the sagittal plane.  Without training or moving in the all important frontal and transverse planes as well, we are not training athletically and are setting ourselves up for developing muscular and strength imbalances.

 

The key to this workout is that it is something that you can do anywhere, without any equipment at all.

 

Each of the three exercises in this home workout are to be performed for one minute straight.  Choose the ability level that most accurately matches with yours.  You can do this at the beginner, intermediate or advanced levels.

 

The three main exercises in the workout have a variation for each level.  Mostly, the differences in the exercise variations are determined by the speed at which you perform the exercise.  For instance, in the case of the mountain climber, beginners can deliberately step into each rep while the most advanced can sprint through the reps.

 

The goal is to complete 3 straight minutes of work at a level that challenges you the most.  It is ok if you want to vary the ability levels across the three exercises in this home workout.  For instance, you may be great at mountain climbers and want to do them at more of an intermediate or advanced level but have a hard time with the kickthroughs because your current training has led to weakness in the transverse plane, and therefore want to do this at a more beginner level.  Whatever you do, choose the levels that challenge you the most.

 

At the end of each round of the three movements you will earn a 30 second rest.  Repeat for two more rounds with another brief bout of rest in between the second and third.  This will result in a total workout time of 10 minutes.

 

Try this with your friends and see who can last longer.  Again, this is a simple workout but by no means is it easy.  I’m expecting that your heart will be pumping and you will be sweating by the time these 10 minutes are over.  It shows you once again that you don’t have to train for a long time if you want to see results.  You just have to be willing to put up a good effort.

 

Recapping, the exercises in this workout are as follows:

 

Minutes 1, 4, and 7 – Mountain Climbers with beginner, intermediate and advanced modifications.

Minutes 2, 5, and 8 – Skier Hops with beginner, intermediate and advanced modifications.

Minutes 3, 6, and 9 – Side Kickthroughs with beginner, intermediate and advanced modifications.

 

If you are looking for a complete step by step program that shows you how to train like an athlete and gives you daily meal plans to get you ripped and muscular like one as well, be sure to click the link below and check out the ATHLEAN-X Training System that is most matched to your current goals.

 

For more videos on home workouts for fat burning and the best home fat loss workout with no equipment required, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published.

 

Build Muscle in 90 Days – http://athleanx.com/x/my-workouts

Subscribe to this channel here – http://youtube.com/user/jdcav24

Watch the YouTube version of this article
Popular & Trending
stop doing face pulls like this facepull mistake
1
How To Do Face Pulls
By Jeff Cavaliere MSPT, CSCS
September 9th, 2019
Face pulls are one of the best corrective exercises to help offset poor posture and shoulder dysfunction.  They help strengthen the chronically weak...
how to identify your body fat percentage with images for men
2
Body Fat Percentage
By Jeff Cavaliere MSPT, CSCS
May 1st, 2013
There are many ways to measure body fat percentage; some wildly expensive and most inaccurate. It's time to give you an alternative method that...
2 reasons your biceps aren't growing and 3 ways to fix it
3
Why Your Biceps Aren’t Growing
By Jeff Cavaliere MSPT, CSCS
August 22nd, 2019
Have you ever felt that no matter how much you trained your biceps you’re left saying… “My Biceps STILL Aren’t Growing?” I believe I know...
The PERFECT Abs Workout
4
The PERFECT Abs Workout
By Jeff Cavaliere MSPT, CSCS
July 31st, 2019
We’ll be following my ‘Six Pack Progression’ sequence as we choose each of the beginner and advanced ab exercises for each abdominal movement...
incline bench press avoid mistakes for upper chest
5
How To Incline Bench Press Correctly
By Jeff Cavaliere MSPT, CSCS
June 21st, 2019
The Incline Bench Press is one of the best upper chest exercises there is, but there's one major problem preventing us from getting the maximum...
best dumbbell exercises for chest
6
The BEST Dumbbell Exercises for CHEST
By Jeff Cavaliere MSPT, CSCS
October 9th, 2019
Today I’m going to share my favorite chest exercises… but there’s a catch. We can only use dumbbells! I’ll show you what to do whether you...
how to construct a complete chest workout
7
The PERFECT Chest Workout
By Jeff Cavaliere MSPT, CSCS
July 25th, 2019
The classic theory of "Upper, Middle, and Lower" chest exercises is a good start, but, it's not enough!! The solution to this problem is to not...
best dumbbell exercises for shoulders
8
BEST Dumbbell Exercises for SHOULDERS
By Jeff Cavaliere MSPT, CSCS
October 5th, 2019
You want to build big shoulders and you only have access to a few pairs of dumbbells. What do you do? I’m going to show you what to do whether...
how to construct a complete biceps workout
9
The PERFECT Biceps Workout
By Jeff Cavaliere MSPT, CSCS
July 15th, 2019
The classic theories of “just do curls” or “it’s not necessary to train your biceps directly” are both flat out wrong! Why? Because it’s...
Home Chest Exercises UPPER, MID, LOWER CHEST!!
10
Home Chest Exercises
By Jeff Cavaliere MSPT, CSCS
March 25th, 2020
Being able to effectively hit your upper, mid and lower chest from home with NO equipment may seem impossible. But, I’m here to show you it’s...