Fitness and Diet

10 minutes home workouts for busy people 

10-minute home workouts are a fantastic option for those of us who are always on the go. These quick routines can be tailored to target different areas like cardio, strength, or flexibility. They are designed to be efficient, so you can get a solid workout in a short amount of time. Plus, you can easily fit them into your busy schedule without needing to go to a gym. Whether you’re looking to boost your energy, relieve stress, or simply stay active, these 10-minute workouts are a great way to keep your fitness on track.

Key takeaway

Everyone has that busy period in their lives. However, it doesn’t mean that you still get some workouts in. Even if you can’t hit the gym, you can still practice a 10-minute home workout for the day. You can still keep your physical activity levels up without feeling too tired to go for the rest of the day.

What are 10-minute home workouts?

 10-minute home workouts are quick exercises you can do right in your living room. You can mix things up by doing stuff like jumping jacks, squats, push-ups, or even high knees. It’s like a mini sweat session to get your heart pumping and muscles working. You can do a bit of cardio to get your blood flowing and then switch to some strength moves to tone those muscles. It’s a short but effective way to stay active when you’re short on time.

10-minute home workout ideas that are perfect for busy people

A man planning to do a 10 minute workout session in his home

1. Tabata training

Tabata workouts are known for their high intensity and short duration. The 20 seconds of intense exercise followed by 10 seconds of rest really gets your heart rate up and boosts your metabolism. It’s a quick but effective way to burn calories and improve cardiovascular fitness.

Check out Growwithjo on YouTube for her 10-minute Tabata workout, you’ll love it!

2. Bodyweight circuit

Bodyweight circuits are great for building strength, and endurance without needing any equipment. By performing a variety of exercises in quick succession, you engage multiple muscle groups and keep your heart rate elevated throughout the 10-minute home workout.

3. HIIT workout

HIIT workouts are fantastic for burning fat and improving overall fitness levels. The alternating periods of intense exercise and rest challenge your body in a way that can lead to increased calorie burn even after the workout is over, thanks to the “afterburn effect.” All this makes it a perfect go-to for some calorie burn in 10 minutes!

4. EMOM (Every Minute on the Minute)

EMOM workouts are a fun way to keep yourself motivated and push your limits. By racing against the clock to complete a set number of reps within each minute, you’re constantly challenging yourself to work harder and faster. All this can be achieved in a 10-minute home workout. 

5. Cardio blast

Cardio blast workouts are perfect for getting your heart pumping and improving your cardiovascular health. The fast-paced nature of these workouts helps improve your endurance and stamina while burning a significant number of calories quickly. You could try jumping rope for a 10-minute home workout, or any cardio of your choice.

6. Yoga flow

Yoga flows are not only great for improving flexibility and balance but also for calming the mind and reducing stress. The smooth transitions between poses in a flow sequence help to create a meditative and relaxing experience while still providing a good workout for your muscles. Therefore, including yoga sessions during a busy period in your life can be very beneficial.

7. Dance Workout

Ouu we all know dancing can be fun! Dancing is a fantastic way to get your body moving and have fun while doing it. It’s a great cardio workout that can improve coordination, balance, and mood. In addition, dancing to your favorite tunes can make the workout feel more like a dance party!

If you’re looking to mix things up and add some variety to your workouts, you could consider combining different styles. For example, you could start with a Tabata session to get your heart rate up, then transition into a bodyweight circuit for some strength training, and finish off with a yoga flow to cool down and stretch your muscles. Mixing and matching different workout styles can keep things interesting and target different fitness goals in one session.

Exercising at home doesn’t have to be boring. These 10 minutes home workouts can be a great way to keep in shape, and also improve your mental wellbeing.

Is weight loss possible with a 10-minute home workout?

Absolutely. Most people don’t believe weight loss is possible with shorter training sessions, and we can’t blame them. However, they’re wrong on this one. While 10-minute home workouts may not burn as many calories as longer sessions, they can still contribute to weight loss when combined with a healthy diet and consistent exercise routine. These short bursts of activity can help boost your metabolism, increase your energy expenditure, and build muscle tone over time. 

Additionally, they can be a great way to stay active throughout the day, even when you’re short on time. Therefore, don’t let anyone tell you it’s not possible because it is. Always remember, consistency is key when it comes to seeing results, so incorporating these quick workouts regularly can definitely help you on your weight loss journey.

Can you do 10-minute workouts every day?

Of course, you can. In fact, if it was possible to do it 8 days a week, do it! Although we only have 7 days a week….. but you get the memo right! 

Doing 10-minute workouts every day can be a great way to stay consistent with your exercise routine. Since these workouts are short and manageable, they can easily fit into your daily schedule without feeling overwhelming. However, it’s essential to listen to your body and give yourself rest days to allow for recovery. Notwithstanding, if you feel you can go at it every day, then keep it up. 

Additionally, it’s advisable to vary your workouts to target different muscle groups and prevent overuse injuries. Always remember that consistency is key, so finding a routine that works for you and sticking to it can lead to positive results over time.

Should you focus on cardio or strength training in your 10-minute workouts?

When it comes to deciding between solely doing cardio, or strength training for your 10-minute workouts, it can be quite difficult to choose. However, there is a solution to this. What you can do is mix it up to get the best of both worlds. Incorporating a combination of both cardio and strength exercises can help you improve your overall fitness level and target different aspects of your health. Additionally, it keeps things interesting so you don’t get bored of it. 

Cardio workouts can help with burning calories, and improving your cardiovascular health, while strength training can build muscle and increase your metabolism. By alternating between the two or combining them in a single session, you can maximize the benefits of your short workouts. 

With that said, if cardio is more of your vibe, you can start with first, then as time passes by, you can start to include strength training. It’s just better to do both forms of exercise to improve to get the best out of your workout. However, you can always do either of the two if you want.

Examples of cardio and strength exercises you can do in 10 minutes

 In a 10-minute workout, you can include a mix of cardio, and strength exercises to get the best out of your session. For cardio, you can do exercises like high knees, jumping jacks, mountain climbers, or burpees to get your heart rate up. These movements are great for boosting your cardiovascular fitness and burning calories.

For strength exercises, you can perform bodyweight exercises like squats, lunges, push-ups, or planks. These exercises target different muscle groups and will help you build strength and endurance. You can also add in some resistance bands or light dumbbells for added intensity.

By combining these cardio and strength exercises in your 10-minute home workout, you can work on improving your overall fitness level and enjoy a full-body workout. In addition, feel free to mix and match these exercises based on your preferences and fitness goals.

Strategic ways to combine cardio and strength exercises effectively in a 10-minute home workout 

To effectively combine cardio and strength exercises in a 10-minute home workout, you can create a circuit-style routine. Start with a cardio exercise like jumping jacks for 1 minute to get your heart rate up. Then, move on to a strength exercise like squats for 1 minute to work on building muscle. Alternate between cardio, and strength exercises for the duration of the workout. This way, you keep your heart rate elevated while also challenging your muscles. It’s a great way to get a full-body workout in a short amount of time. As always, remember to include a variety of exercises to target different muscle groups and keep things interesting.

Your diet will always determine a lot

Always remember that your diet plays a big role in your health and fitness journey. If you’re looking to lose weight, you have to burn more than you eat. Exercise sessions can be cut short and still offer benefits, however, more effort will always be required in your diet. 

Meanwhile, if your goal is to keep your body healthy and active and not lose weight, you may not need to make any dietary changes. 

Message from Medspurs 

10-minute home workouts aren’t a waste of time, they’re great for busy people. And it is also a great way to keep your physical health intact, whether you intend to lose weight or not.  What matters is you are consistent, as consistency is needed for any type of exercise. Whether short or long sessions, you have to be consistent if you want to see results. 

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