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10-Minute Do-Anywhere Workout

10-Minute Do-Anywhere Workout

When you’re pressed for time, but still want to get a full-body workout, this 10-minute do-anywhere workout is perfect. You don’t need any equipment, and you can do it in the comfort of your own home, at the office, or even while traveling.

How It Works:

Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the entire sequence two times. You’ll be targeting multiple muscle groups while boosting your heart rate for maximum fat burn and toning.

1. Squat Jumps

  • How to do it: Start in a squat position with feet shoulder-width apart. Lower your body into a squat and then explode upwards into a jump. As you land, go straight into the next squat.
  • Muscles worked: Quads, hamstrings, glutes, calves.
  • Benefits: This plyometric movement helps improve strength, power, and cardiovascular fitness. 
Squat Jumps

2. Push-Ups

  • How to do it: Begin in a plank position with your hands placed slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground, then push yourself back up to the starting position.
  • Muscles worked: Chest, shoulders, triceps, core.
  • Benefits: Push-ups are a classic upper body strength exercise that also engage your core and lower body for stability.
Push ups

3. Jump Lunges

  • How to do it: Start in a lunge position with one foot forward and the other foot back. Jump off the ground, switching legs mid-air, and land softly in a lunge with the opposite leg forward.
  • Muscles worked: Quads, hamstrings, glutes, calves, core.
  • Benefits: Jump lunges improve coordination and agility while targeting the lower body and increasing cardiovascular endurance.
Jump Lunges

4. Tricep Dips

  • How to do it: Sit on the edge of a chair or bench, with your hands placed next to your hips. Slide your bottom off the edge, bending your elbows to lower your body, then push yourself back up to the starting position.
  • Muscles worked: Triceps, shoulders, core.
  • Benefits: This move specifically targets the triceps, helping to tone the back of your arms.
Tricep Dips

5. Mountain Climbers

  • How to do it: Start in a plank position with your hands directly under your shoulders. Bring one knee towards your chest, then quickly switch legs, simulating a climbing motion.
  • Muscles worked: Core, shoulders, legs, glutes.
  • Benefits: Mountain climbers are a high-intensity exercise that boosts heart rate and strengthens multiple muscle groups at once.
Mountain Climbers

Why This 10-Minute Workout Works:

  • Time-efficient: Only 10 minutes, so it’s easy to fit into any schedule.
  • Full-body: It targets every major muscle group, combining strength and cardio for a balanced workout.
  • No equipment needed: You can do it anywhere—at home, on a trip, or even during your lunch break.
  • Boosts metabolism: The high-intensity nature of this workout keeps your metabolism elevated even after you finish.

Final Tips:

  • Make sure to warm up before starting the workout to prepare your body.
  • Focus on maintaining good form, especially with jump-based movements, to prevent injury.
  • If you’re a beginner, feel free to modify the exercises (e.g., doing regular lunges instead of jump lunges) and work up to full intensity.

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