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The 10 Minute No Fitness Center Needed Workout

Dec 8, 2015

Torch fat and improve your cardio-wherever you are-with this rapid-fire, bodyweight-only program.

How to Do It:

  • Perform the workout four to six times a week.
  • Set a timer for however long you have to train-even if you've got only 10 minutes.
  • Complete as many reps as you can of each exercise in turn, and count them.
  • Stop the set when your form breaks, and rest as needed.
  • Make note of your total number of reps for the workout.

Each time you repeat the workout with the same time period, try to complete more total reps. For example, if you worked out for 10 minutes on Monday and then 25 minutes on Wednesday and could manage only 10 minutes again on Friday, try to get more work done in Friday's session than in Monday's.

If you have any questions feel free to ask any of the certified personal trainers at Fitness Together Belmont!


1) Prisoner Squat

Hold your hands behind your head, interlacing your fingers. Stand with your feet shoulder width apart and your toes turned out 15 degrees. Squat as low as you can.

2) Seal Jump

Perform a jumping jack, reaching your arms out 90 degrees to your sides as your legs spread. When you jump your legs back in, clap your hands together in front of you.

3) Pushup

Lower your body until your chest is about an inch above the floor, then extend your arms and return to the start position. If you cannot do pushups on your toes, go on your knees!

4) Lateral Jump

Jump to your right side and land on your right foot. Rebound off your right foot and jump back to your left to begin the next rep. If this is too hard or causes pain, sub these out for a high knees, like you are jogging in place.

5) Burpee

Squat down and touch the floor. Shoot your legs back fast so you end up in pushup position. Reverse the motion quickly and come back up to standing. If you have issues jumping, take the jump at the end out. If you are new to working out, try doing this to a step or a low chair.

Fitness Together Belmont's Tips:

Make sure to drink LOTS of water this winter.

This time of year, we're still dealing with wind, cold, low humidity and exposure to dry furnace heat, which means the possibility of chapped lips, flaky skin, dry cough, nosebleeds, mild headaches and, oh yes, acne. All these could be outward signs that your body needs more fluid.

A mere 2 percent drop in the body's water volume can set off dizziness, muscle cramps, fatigue and problems focusing on your computer, according to government studies.


Schedule a complimentary fit evaluation so we can get to know you and your goals and build you a customized training program to reach them.