10 at-home workouts you can do in under 10 minutes

It’s perfectly normal to feel a little less motivated than usual to work out some days. No one is motivated and inspired 24/7. That’s where a quick little session can come in handy. Who knows, maybe once those 10 minutes are up you’ll be craving to do more.

To take a full-length class from your favorite NEOU instructors’ homes, try the NEOU Now collection.

1. Turn on the cardio burn

Perform each exercise for 60 seconds, followed by 20 seconds of rest. Complete 3 rounds.

Penguin jumps
2 hand-release push-ups + 2 jumps
2 jacks + 2 touchdown jacks
Dead bugs

2. Strengthen your lower body

Perform each exercise for 30-45 seconds each. Rest 60 seconds. Complete 3 rounds:

Bodyweight squats
Squat hops
Curtsey lunges
Skater hops
Burpees

3. Improve your mobility

Flow through this one once or twice.

Child’s pose to upward dog dive bomber
Cat cow sit back with bird dog extension
Bear plank to kick stand reach
Tall lunge elbow reach to downward dog

4. Challenge your core

Perform each exercise for 60 seconds. Complete 3 rounds with no rest in between.

Bear pike 
Plank knee to elbow 
Core leg extension

5. Throw knockout blows

Complete 3 rounds of the following exercises with 30 seconds rest in between rounds.

Roll cross to roll hook
Jab cross hook stance switch
Curtsey lunge to jump squat (left)
Curtsey lunge to jump squat (right)
4 punches + 1 burpee
4 plank punches + 4 plank jacks

6. Tighten that tummy

Perform each exercise for 20 seconds. Complete 2-4 rounds, alternating sides each round.

Lateral v-ups
Lateral knee-ins
Side plank dips
Alternating plank reaches
Twisting leg raises
Ankle taps

7. Try this one with a chair

Complete 4 sets of each exercise with 30 seconds rest between them.

Chair L-sit-up and press x 4-6
Chair get-up x 4
High knee, half burpee x 60 seconds
Chair frog hop split squats x 4 per side

8. Give it to those abs

Perform each exercise for 20-30 seconds. Rest 30 seconds. Repeat 3 rounds.

Flutter kicks
Heel touches
Bicycle crunches
Push throughs

9. Learn how to flow

Flow through this sequence 2-3x.

Sun Salutation A
Side plank flow
Warrior 3 flow
Core flow

10. Strengthen all the little muscles

Perform each exercise for 20-30 seconds. Repeat 2-3x. Rest as needed.

C-curve hold with ball stability
C-curve pulse with arm chop
Extended leg crunch with ball squeeze
Glute bridge with ball squeeze
Single leg glute press