10 Minute Home Circuit Workout
This 10-minute cardio home circuit workout includes a variety of exercises designed to target all the muscle groups in a short, effective workout. You'll do 10 challenging exercises, many of them compound movements involving more than one muscle group. Move quickly from exercise to exercise, but keep good form and rest when you need to.
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.
Various weighted dumbbells, a step or platform and a kettlebell (optional)
- Warm up with a few minutes of light-moderate cardio
- Perform the exercises for the suggested time, one after the other with little or no rest in between
- Perform the circuit once for a 10-minute workout or up to six times for a longer, more intense workout
- Modify or skip any exercises that cause pain or discomfort. Add extra rest periods if you need to
Stand with feet hip-width apart and hold medium-heavy weights over the shoulders or at your sides. Keeping the abs engaged, bend the knees and lower into a squat, keeping the knees behind the toes and the back straight. Push into the heels to stand up. Repeat for 60 seconds.
Stand about 3 or so feet in front of a step or platform and place the left leg on the step, resting on the toe. Keeping the weight in the front leg, bend the knees and lower into a lunge until the front knee is at about a 90-degree angle. Push through the front heel to stand up and repeat for 30 seconds on each side.
|Wide Squat Weight Exchange
Stand in a wide stance, toes out and hold a heavy weight (or kettlebell, as shown) in the left hand. Squat down, keeping the knees in line with the toes, and put the weight on the floor. Switch hands and stand up, holding the weight in the other hand. Repeat for 60 seconds.
Stand with feet hip-width apart, knees slightly bent and hold medium-heavy weights in front of the thighs. With the back flat, shoulders back and abs in, tip from the hips and lower the weight as far as your flexibility allows. Raise up, squeezing the glutes. Repeat for 60 seconds.
On the hands and toes (harder) or knees (easier), bend the elbows and lower into a pushup, going as low as you can. Push up without locking the elbows and repeat for 60 seconds, keeping the abs braced and the body in a straight line.
bent over row
Hold a weight in the left hand, and bend at the hips until upper body is parallel to the floor. Lift the right leg straight up until it's level with the hips. Hold onto a wall if needed. Pull the left elbow up in a rowing motion and lower, repeating on each side for 30 seconds.
|Step Knee Overhead Press
Hold weights at the shoulders and step onto a tall step or platform with the right foot. Lift the left knee as you press the weights overhead. Step down with the left foot, then take the right leg back into a reverse lunge, lowering the weights. As you step forward with the right foot, curl the weights back to the shoulders and repeat for 30 seconds on the right and 30 seconds on the left.
In a plank position, feet wide, hold a weight in one hand. Bring the elbow up next to the torso and extend the arm out into a kickback. Repeat the kickbacks while holding the plank position on the same side for 30 seconds. Repeat on the other side for 30 seconds.
|Hammer Curl with Power Squat
Hold heavy weights in both hands. Swing the weights back slightly as you squat, powering the weights forward into a hammer curl while squatting as low as you can. Stand up as you lower the weights and repeat for 60 seconds.
Planks with Knee Bends