Using classic bodyweight exercises this intermediate bodyweight circuit workout is done in just 10 minutes at home. A workout routine that targets your entire body that you can do in your living room, this circuit helps you build endurance and strength.
When was the last time you prioritized YOURSELF?
And I’m not just talking about a solo shower but your actual health, sanity, energy, and goals.
As a mom of three it is so easy to fall into the trap of sleepless nights – coffee- mid-morning crash – Netflix – more coffee – repeat.
You don’t prioritize yourself because there’s just not enough time in the day to get it all done. But then you wake up exhausted and frustrated because nothing is changing.
YOU need to make the change.
Which is where this 10-minute bodyweight workout comes into play. It fits into any schedule - making it perfect for busy moms!
As a Certified Strength & Conditioning Specialist, this intermediate, bodyweight circuit workout is a full-body routine geared towards muscle endurance.
The Intermediate Bodyweight Circuit
Perform the workout by completing each exercise back to back for the times listed, without rest. At the end of the planks, rest for 45 seconds and repeat the circuit for a total of four times through.
Though not always necessary it never hurts to make sure you're warmed up to prevent injuries! Check out a 3-minute warm-up here.
| Squat with Foot Tap or In & Out Squats | 20 seconds |
| Sliding Crunch With Abductions | 20 seconds |
| Jumping Lunges | 20 seconds |
| Reverse Plank To Hip Pike | 40 seconds |
| Rest | 45 seconds |
Workout PDF
Below is a PDF printable you can download and use for your workout. When you do the circuit, make note of any regressions you use, how it feels, and if you needed extra rest. Then, try to improve the next time you do it.
Want over 20 printable home workouts without any ads? Check out these Printable Power Workouts. All kinds of workouts to help you kick off your fitness journey right in one spot.
Variations
If you're struggling with the hip pike, just perform and hold a reverse plank for the time listed.
If jumping isn't your thing (learn more about why you shouldn't jump just switch it out for any lunge variations.
Form Tips
Don’t forget to make sure your form is spot on and that you’re activating the muscles you should be!
If you’re new to working out at home, it’s engagement and activation that give you the best results. Not flying through the exercises.
Squat With Foot Tap
- Start in an upright position with feet hip distance or more apart.
- Lower into a squat driving the knees out.
- Push up from the squat and either take a foot out to the side or bend the knee and tap the foot behind your back.
- Place the foot back into the squat position and repeat on the other side.
Sliding Crunch With Abductions
- Come into a plank position from your hands making sure the core is engaged.
- Use your abs to pull your knees into your chest, rounding the low back.
- Push the feet back into the plank and spread the legs taking both feet out to the side.
- Bring the feet back together and repeat.
Jumping Lunges
- Begin in a lunge stance.
- Lower the back knee toward the floor and keep the front knee out, not caving inward.
- Push up explosively and either switch your feet in the air to bring your back foot to the front or simply hop in place landing with the feet in the original position.
- Lower back into the lunge and repeat.
Reverse Plank With Hip Pike
- Come into a seated position with feet out in front of you and your hands on yogurt blocks.
- Lift your hips off the ground and drive your legs forward into a reverse plank. Pause.
- Return the hips back under the shoulders and shoot them backwards as far as possible.
- Repeat.
More Fitness Tips To Help You Smash Goals
- The best exercises for your back
- Back and bicep workout
- Triceps workout at home without dumbbells
- How to do a push up in four easy steps
- Wicked tricep exercises you're missing
- How to get stronger using pause reps
- How to increase the intensity of your workouts without adding weight
- 4 core exercises better than sit ups
- Resistance training tips for beginners
- At home workouts to follow along to
MAXIMIZE Your Workout Time
Discover the ultimate solution for busy moms seeking a quick and effective workout routine at home. As an exhausted mom of three, I designed these home workout sessions to fit seamlessly into your busy schedule.
They focus on getting STRONGER for real-life activities.
No more feeling guilty about missed gym sessions or overwhelmed about WHAT to do. The SMASH program was made for busy moms to help you regain your confidence and have FUN. Choose from a variety of packages and start prioritizing yourself today so that you can better help your family tomorrow.
the ultimate workout program for busy moms—quick, effective strength-based workouts you can do at home in just 25 minutes to help you gain confidence, energy and feel in control.
Frequently Asked Questions
You can perform this workout 1-3 days per week either on its own with a day or two between sessions to rest. Or, as part of a larger workout routine with other training sessions.
While you can easily buy a pair of sliders for ten bucks, there are other options too. Socks on hardwood or linoleum floor work really well. As does a pair of washcloths. If you have carpet, using paper plates works but can be a bit more challenging.
Yes! 10-minute workouts can be extremely effective for a variety of goals. The trick is to make sure you're not just "going through the motions" but engaging the right muscles (just like in this 10 minute ab workout).
However, the key element to continuous results is using progressive overload (always progressing in some manner).
The moms in my SMASH Fit For Life workout plan know I always preach that showing up counts. Even if it's not for the amount of time you wanted to rock.
Learn to progress your workouts with the tweaks below and even ten-minute workouts can help you get stronger. This can be done by:
altering reps and sets (overall volume)
Making use of paused reps
training eccentrics
Progressing to harder variations of an exercise
It’s not the time that makes a workout effective but the stimulus.
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