Weight Loss · 10 minutes
10-Minute Weight Loss Workout at Home (No Equipment)
- 10 min
- 8 moves × 1 rounds
- No Equipment
- Advanced
This 10-minute weight loss workout mixes cardio bursts with big compound moves to keep your heart rate high and maximize calorie burn. It opens with a short warm-up, moves into a 8-exercise circuit you repeat once, and ends right after your final round, so every minute counts.
Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.
The workout
Warm-Up
30s each · no rest
- 1
Standing Torso Twists30sCore · Back
- 2
Step Jacks30sFull Body · Shoulders
- 3
Hip Circles30sGlutes · Core
- 1
Main Circuit
45s work · 15s rest
- 1
Single-Leg Glute Bridge45sGlutes · Hamstrings · Core
- 2
Tuck Jumps45sQuads · Core · Calves
- 3
Burpees45sFull Body · Chest · Quads
- 4
V-Ups45sCore
- 5
Fast Feet45sCalves · Quads
- 6
Bulgarian Split Squat45sQuads · Glutes
- 7
Hollow Body Hold45sCore
- 8
Glute Bridge45sGlutes · Hamstrings
- 1
FAQ
Is a 10-minute weight loss workout enough?
Yes, short sessions work, especially on busy days. 10 minutes done consistently adds up, and you can stack two routines back to back when you have more time.
How often should I do this weight loss workout?
Aim for 3 to 5 times a week, mixed with daily walking. Increase the level once the current one feels easy.
Can beginners do this workout?
Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.
Do I need any equipment?
No. Every exercise uses just your bodyweight. A chair, wall or couch is the most you'll need, and a mat makes floor work more comfortable.
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