Hey, I get it. Sometimes finding that time for exercise or working out can be a struggle especially when you're already tired, sleep deprived and got kids hanging off you all day. Between taking care of the kids, managing household chores, juggling your business, and the countless other responsibilities, shoving your fitness to the back burner is common--but please don't! You honestly don't need hours at the gym to stay fit and healthy. In just 10-minutes, you can complete a totally effective at-home workout that targets the big muscles and requires no equipment. In 2024, it's time to re-prioritise your fitness and this quick, effective workout is just the thing! Let's get sweaty!
Are 10-Minute Home Workouts Effective?
You might not think that a mere 10-minute workout can be effective, but it is, especially for improving your cardiovascular fitness, muscular endurance, and overall health. Short burst workouts that focus on large muscle groups like the glutes, are perfect for those with limited time, and no time for longer workouts at the gym. Shorter workouts can be a great starting point for beginners or a convenient way for busy women to maintain baseline fitness, or bounce back after baby.
10-Minute Sexy Booty Builder Home Workout
The effectiveness of a workout depends on the intensity of the exercises you do, the consistency in which you practice, and your individual fitness goals. So, I am challenging your to try this workout (or mix it up with others) for the next 30 days. A short, high-intensity workout like this one, can provide you with noticeable benefits when done consistently. Most of us could spare 10-minutes, if we felt motivated. Therefore, you really have no excuses not to give this quick home workout a go!
Equipment Needed
Comfortable Workout Attire
It's best if you invest in a set of workout clothes that make you feel good and are suitable for your exercise routine. Choose some that are easy to move in, and are bright and cheerful to look at to boost your motivation.
Exercise Mat
While you don't necessarily need any equipment for this workout, a soft and comfortable exercise mat will provide you with support during floor exercises. Choose a mat that stays put so you don't slip around and can safely transition from one position to another. Again, its nice to invest in a beautiful mat that helps you feel motived and gives you something pretty or fun to look at while working out.
Interval Timer
For some workouts, you may need an interval timer. This helps you count down between reps and rounds, and is an excellent tool for HIIT-style workouts. You can download a free interval timer app from Apple Store on your smartphone to keep better manage your interval workouts.
Water Bottle
Staying hydrated is crucial during your workout, so keep a water bottle nearby.
Choose a space to workout in that is free of clutter and will allow you the freedom to move around freely. If you are working out on a tiled surface, I suggest you try this bare-foot so you don't slip around. If you choose to workout outside, remember sunscreen, and keep hydrated throughout.
BROWSE OUR HOME WORKOUT & TRACKER PRINTABLES
10-Minute Sexy Booty Builder Home Workout
This home workout is designed to target all major muscle groups in the booty, and get your heart rate up. Start with a one-minute warm-up to get your blood flowing. Then, move on to one minute of squats to engage your glutes, quads, and hamstrings., followed by a minute of push-ups to work your chest, shoulders, and triceps. Continue through the sequence with a minute of lunges to strengthen your legs and core, mountain climbers to challenge your cardiovascular endurance, and finally, finish off with plank holds to target your ab muscles.
REMEMBER: always listen to your body and modify any exercises as needed. Within just seven minutes, you'll be pleasantly surprise to learn that yes you can really workout (and effectively) from the comfort of your own home.
The Warm-Up (1 Minute):
Before you start this workout, it's essential that you take a few minutes to warm up your muscles to prevent injury. Start with a 5-minute warm-up to get your heart rate up and wake up your muscles for the workout. You can include light cardio exercises such as jumping jacks, high knees, or jogging in place. All of this will get your heart rate up and your blood flowing to prepare your body and the muscles for exercising.
The Circuit Workout (6 Minutes):
This workout consists of a minimum three rounds, followed by a 20-second rest between. Do the entire circuit, then rest for 1-2 minutes before repeating for a total of 3 rounds.. If you want to really boost your results, see how many rounds you can get through before exhaustion. A "round" is a full run trough of all the exercises. Aim for 3 or more rounds to really feel that burn!
Squats (aim for 20 or more):
Stand with your feet shoulder-width apart.
Lower your body by bending your knees and pushing your hips back, as if you're sitting in a chair.
Keep your chest up and your back straight.
Push through your heels to return to the starting position.
Repeat for one minute.
Side Lunges (aim for 15 or more):
Stand with feet together.
Take a step to the side with your right foot, bending your right knee while keeping your left leg straight.
Push off the right foot to return to the starting position.
Repeat on the other side.
Lunges (aim for 10 each - alternating legs):
Step forward with your right foot and lower your body until both knees are bent at 90-degree angles.
Your back knee should hover just above the ground.
Push back up to the starting position and switch legs.
Continue alternating legs for one minute.
Jump Squats (aim for 20 or more):
Perform a regular squat, then explode upward into a jump.
Land softly and immediately go into the next squat.
Glute Bridges (aim for 15 or more):
Lie on your back with knees bent and feet flat on the floor.
Lift your hips towards the ceiling by squeezing your glutes.
Hold for a moment at the top, then lower your hips back down.
Plank Raises (aim for 15 or more):
Start in a plank position.
Lift one leg off the ground, squeezing your glutes.
Lower the leg back down and repeat on the other side.
Pulse Squats (aim for 15 or more):
Perform a regular squat, but instead of standing up completely, pulse up and down in a small range of motion.
The Cool Down (1 Minute):
After completing the full circuit, take a few minutes to do a cool down sequence to help your body recover and prevent muscle soreness. Spend at least a minute or two doing some light static stretching to target the major muscle groups used. Focus on deep breaths while you hold each pose for 30 seconds, and relax during this time. If you start to feel stiff a few hours later, be sure to keep hydrated, try 1-2 Magnesium sulfate tables and practice some light stretching.
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10-Minute Home Workouts (For Free)
Tune in regularly to the Healthy Lifestyles Blog for more like this! With just 10-minutes or less per day, busy Mums and women like yourself can easily prioritise their health and fitness without sacrificing precious time with family or away from work. This quick and equipment-free workout routine is efficient, effective, and easy to fit into your daily schedule. Remember, consistency is key, so make an effort to do this workout regularly, and you'll see improvements in your strength and stamina. Here's to a healthier and happier you!
Emma Lisa, Personal Trainer
Emma Lisa is a Nutritionist & Women's Health Practitioner with a Certificate III + IV in Fitness and Personal Training from Sydney, Australia. She is a published cookbook author, passionate lifestyle blogger, and advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, in her test kitchen and a wellness digital creator.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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