Here are
the list of exercises and timed-interval details on this 10-minute home
workout: Dirty Thirty Strength Training and Cardio Interval.
For this
workout, there are a total of 4 exercises to be performed at maximum effort
with little to no rest for 30 seconds each. You can perform the workout as one
giant-set or you can break it up into a super-set.
means you will perform each exercise (all 4 exercises) listed in the order
below back-to-back and repeat it 5 rounds for a total of 10 minutes.
means you will perform only the first 2 exercises back-to-back for 5 rounds
before quickly moving into the next 2 exercises for 5 rounds.
remember to start slow, warm up with the modified moves, get familiar with the
exercises, and build an aerobic base before moving in full speed ahead. This will
help you prevent injuries.
Also, once
you’re familiar with this workout and feel the need to advance, go ahead and
mix and match the moves. Or change up the interval time.
Example: Instead of a 30second–30second interval as suggested below, try
30s–60s or 60s–60s. :)
30 seconds
– Skater glide lunge
30 seconds
– Pushup jump jack with knee elbow tuck
30 seconds
– Skater jump-turn burpee
30 seconds
– Side plank hip abduction (15 seconds each side)
Having no
access to equipment or memberships shouldn’t prevent you from getting in shape.
You have the weight of your own body… so let’s use it!
exercise is so important, you need to find exercises that are effective,
time-efficient and do not require any equipment so you can workout anytime,
anywhere! This is why short home workouts have become so popular.
Can’t make
it to the gym? We have 10-minute home workouts that you can do anywhere, no
equipment needed.
Don’t have
a lot of time? Give us a mere 10 minutes 3-5 times a week, and we’ll hit all
the major muscles of your body. You can build strength and endurance, raise
your metabolism, burn body fat and increase your overall energy level; this
will help lift your mood, affect your ability to think clearly and make better
You can
truly workout less and achieve more. Many people believe that if a program is
not complicated it will not work. But that is simply not the case. In order to
maximize your 10-minute home workouts, you have to focus on exercises that work
the most muscle groups in the most effective manner.

P.S. If you want to revisit any of our other 10-minute
home workouts, you can find them here in the “Food & Fitness” section on
the site. (See top bar.)

— Courtesy of WOW with Penny (Workout Of the Week
with Penny) ;)