The 10 Min. Daily Workout

I hear all the time – but I don’t have time to workout. I totally get this. So when my client needed something she could do on a daily basis, that work work her muscles, her mindset (I can find time to lift) and help her reach her goals, I decided I would share it with you too!

This workout focuses on squats, lunges, pushups, and exercises with dumbbells to target the arms, legs, and midsection in only 10 minutes per day – 6 days per week! It doesn’t include any HIIT, or “cardio” but if you follow it in the order I have laid out, it will for sure get your heart rate up and help you reach your goals!

All you need is the floor and a few dumbbells.

Day 1: Lower Body Focus

1. Squats: 2 minutes
   • Stand with feet shoulder-width apart and perform squats. Hold dumbbells to make harder.
2. Static Lunges: 1 minute (30 seconds per leg)
   • Perform lunges, holding each position for a few seconds. Hold dumbbells to make harder.
3. Glute Bridges: 2 minutes
   • Lie on your back, bend your knees, and lift your hips towards the ceiling.
4. Calf Raises: 2 minutes
   • Stand on the edge of a step, raise your heels, and lower them back down.
5. Standing Side Leg Raises: 1 minute (30 seconds per leg)
   • Stand on one leg and lift the other leg to the side. (ie. Outer Thighs)
6. Cool Down Stretching: 2 minutes
   • Stretch your legs and lower body.

Day 2: Upper Body Focus

1. Push-Ups: 2 minutes
   • Do modified push-ups – on your knees if needed.
2. Dumbbell Bicep Curls: 2 minutes
   • Use light dumbbells for bicep curls.
3. Tricep Dips: 2 minutes
   • Use a chair or bench for support.
4. Dumbbell Shoulder Press: 2 minutes
   • Press dumbbells overhead while standing.
5. Cool Down Stretching: 2 minutes
   • Stretch your arms and upper body.

Day 3: Core Focus

1. Plank: 1 minute
   • Hold a plank position, modifying onto the knees if needed.
2. Russian Twists: 2 minutes
   • Sit on the floor and twist your torso side to side.
3. Leg Raises: 2 minutes
   • Lie on your back and raise your legs towards the ceiling. Bend knees to reduce intensity of the lower back.
4. Bicycle Crunches: 2 minutes
   • Lie on your back and pedal your legs as if riding a bike.
5. Cool Down Stretching: 3 minutes
   • Stretch your core and back muscles.

Day 4: Lower Body Focus

1. Goblet Squats: 2 minutes
   • Hold a dumbbell close to your chest while squatting.
2. Walking Lunges: 2 minutes
   • Step forward into a lunge, alternating legs.
3. Side Lunges: 2 minutes
   • Step to the side into a lunge position.
4. Hamstring Curls (with dumbbells): 2 minutes
   • Lie on your stomach and curl your legs towards your glutes, holding one dumbbell between your feet.
5. Cool Down Stretching: 2 minutes
   • Stretch your legs and lower body.

Day 5: Upper Body Focus

1. Push-Ups: 2 minutes
   • Perform regular or modified push-ups.
2. Dumbbell Rows: 2 minutes
   • Bend forward and row the dumbbells towards your hips.
3. Lateral Raises: 2 minutes
   • Lift dumbbells to the side to shoulder height.
4. Tricep Kickbacks: 2 minutes
   • Bend forward and extend the dumbbells behind you.
5. Cool Down Stretching: 2 minutes
   • Stretch your arms and upper body.

Day 6: Full Body Focus

1. Bodyweight Squats: 1 minute
   • Perform regular squats with bodyweight only.
2. Push-Ups: 1 minute
   • Do regular or modified push-ups.
3. Forward Lunges: 1 minute
   • Step forward into lunges, alternating legs.
4. Standing Dumbbell Press: 1 minute
   • Press dumbbells overhead.
5. Plank: 1 minute
   • Hold a plank position.
6. Side Lunges: 1 minute
   • Step to the side into a lunge.
7. Dumbbell Bicep Curls: 1 minute
   • Perform bicep curls with dumbbells.
8. Dumbbell Rows: 1 minute
   • Row dumbbells towards your hips.
9. Cool Down Stretching: 2 minutes
   • Stretch your whole body.

Day 7: Relax

This is so important that you take one day to do nothing…give your body a rest.  Meditate, sit in quiet, read 10 pages in a really good book.  But this is time for your soul.

Bonus

If you have more than 10 minutes per day to commit to exercise…WALK.  It is by far the best exercise that you can do…for cardio, and for overall health.

Once you’ve added in 10 minutes daily of exercise, and at least 20 min daily of walking, let’s chat and up the stakes on this plan!