My 10-Minute Anywhere Workout || Bodyweight Moves for Beginners and Advanced

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Say hello to My 10-Minute Anywhere Workout. At-home, on vacay (because holidays!), sitting at soccer practice, or tied up in a hotel room (not LITERALLY tied up…but you know what I mean…LOL), this TOTAL BODY CIRCUIT is made for you!

Besides the fact that these 5 moves perfect target the muscles I like to work, this workout is also 100% scalable for any ability level. Check out this video and then challenge yourself for the to complete this 10-Minute Anywhere Workout today! See how to scale to your level below…

Total Body 10 Minute Workout

To get started, simply set your clock for 10 minutes. Or 15-20 if you’re looking to destroy yourself, but 10 minutes is all it takes! Press START and do AMRAP (As Many Rounds As Possible) in 10 minutes.

Walking Lunges (15 each leg, alternating) – Keep your weight in the heel of your front foot as much as piscine, and step wide enough to achieve 90 degree angles with your knees. MODIFY by holding onto a chair or stable object and/reducing range of motion.

Pop Squats (15 reps) – Lower your booty down into a squat, then jump up to standing with feet together. MODIFY with simple air squats.

Burpees (15 reps) – I know, hate me right now…but you?ll love me when you?re done! MODIFY by just getting all the way to the ground then up to standing again however you are able. That counts!!

Mountain Climbers (15 each side) – Just like when you?re climbing a mountain… only on the grass…and not so slow! MODIFY by holding a plank position and slowly bringing one knee to chest at a time. 

Froggy Pumps (30 reps) – More of this move because we want that booty! Pump it Bret Contreras style and feel the burn!

Workout not hard enough? You don?t need a hard work out? You just need to learn to go HARDER in your work out! Instead of completing 10 rounds, aim to complete 15! Work fast to get the clock, and each time work to beat the number of rounds you did the last time!

3-2-1… GO!

xo,

Heidi

Related reading:

Hawaiian Beach Bum Bodyweight Workout
Hotel Room Workout | My 5 Go-To Bodyweight Moves You Can Do Anywhere!
A Lotta Tabata || 4-Minute Total Body Toning Workouts
Mommy & Me Tabata Workout
Feel the Love?and the Burn! || Ultimate Couple?s Workout
At-Home Body Sculpting || Sexy Back + Shoulder Shaper

2 Responses

  1. I still have about 60 lbs to lose and I?m losing soooo slow it?s crazy. But I?d like to add some weights but it?s for me to start without a plan. Do you have any kind of plan for beginning a weight training program? And what size weights should I get?

    1. Hi Melody: We have two entire programs in The Transform App (http://thetransformapp.com) that start you at the very beginning! One you can do at home with minimal equipment, and one you can do at the gym. As for what size weights to get, that depends on where you’re at strength-wise personally since some people are stronger than others when deciding to add weights. If you have access to a gym, or could get a guest pass to a gym, you could try out their weights and see what works best for you to begin with. For weight lifting in general, you’ll want to be able to complete 10-12 reps, 2-3 sets (with a rest period in between sets), with feeling like you’re getting close to muscle failure by the end of each set. Again, our programs in the app figure out everything for you, and they make it super simple! Hope that helps!

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