10-Minute Workout Using Body-Weight Exercises

Want to start a workout program, but can't because you don't have workout equipment and you refuse to join a gym?  Have no fear!  The Fit Dad is here with a 10-minute workout using only bodyweight exercises!

By: Ed Scow, NSCA-CPT: Certified Fitness & Nutrition Expert to the True Superheroes - Busy Moms & Dads and author of Fat Loss To Go

I love bodyweight workouts.

They can be done anywhere, at anytime, meaning that you really have no excuse for not getting in an effective fat burning workout.

Sure, if you’re wearing a suit, or are in the middle of shopping with the kids you can’t do it, but you get the point so stop nit picking.

You can do a 10-minute workout using only your bodyweight first thing in the morning, before you get cleaned up, before the kids wake up and before the day steals all of your free time - which is actually my preferred way of exercising.

You can do it at night, after the kids have gone to bed and you can finally exhale and feel like burning a little stress.

You can do it in the middle of the day during your lunch break.

You can even do it all 3 times!

Having the option to do a bodyweight workout takes away one of the most popular excuses for not working out and that is the "I don’t have time" excuse.

Everybody has 10 minutes…everybody.

If you don’t, you are either lying to yourself or you’re the busiest person in the world. Even the President can find a few minutes in his day to fit in some exercise and if the leader of the free world can do it, so can you.

But what does a 10-minute workout using only bodyweight exercises look like?

Well first off, you don’t have to be in good shape, or fit to begin with. I say that because many folks think that becaus they're an absolute beginner, or overweight, they won't be strong enough to do bodyweight exercises and need to use machines instead...that's not true.

Here’s an example of a 10-minute bodyweight workout I just designed for a training client:

Warm-up consisting of jumping jacks and bodyweight squats to get the blood pumping and muscles warmed up.

Then I instructed the person to do the following exercises in a circuit format for 10 minutes. Do as many circuits as you can in those 10 minutes, resting as little as possible.

The next time you do it, try to do it better. Meaning, compete with yourself and with the clock. See if you can do more circuits the next time through, or do a different, more difficult variation of one of the exercises.

That way you don’t get bored and keep progressing.

10-MInute Bodyweight Workout

1A) Reverse lunge - 15 reps/leg

1B) Jump Split Squat - 10 reps

1C) "T" Push-up - 10 reps

1D) Wall Slide - 20 reps

1E) Burpee- 6 reps

If you can’t do the "T" Push-up, substitute in a different variation like regular push-ups from the toes, and if you can’t do a burpee, just do a squat thrust.

Perform as many total circuits as possible in 10 minutes and you’re done!

If done right, this 10-minute bodyweight workout will leave you panting and jack your metabolism up for hours after you’re done, which is where the real fat burning kicks in.

You don't need fancy equipment and you sure as hell don't need to spend money on a gym membership to lose weight and improve your fitness.

If you're a busy mom or dad, all you need is your own bodyweight and about 15 minutes and you can do a phenomenal bodyweight workout that blasts fat and leaves you feeling stronger and with tons of energy.

Now go on and rock on with your bad self!    

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