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8 At-Home Workouts Under 10 Minutes to Help You Lose Weight and Build Muscle

There's no need to deal with the gym crowds.
8 At-Home Workouts Under 10 Minutes to Help You Lose Weight and Build Muscle

Most of us have the option of going to the gym at two points in the day: before work, or after work. Both of these timeframes are peak hours which means the crowd factor is at a 10. Locker rooms, crowded. Showers, crowded. Dumbbell rack, crowded. Benches, crowded... and sweaty. You get the point. Your mood is affected, your workouts suffer, and results can dwindle. Not to mention, everyone looks at you like you're a jerk because you're trying to do a superset or a circuit.

Now, we're not saying boycott the gym. That would be silly. But maybe it's time to get some air and take a break. These 8 workouts are quick, effective, and you don't even need to leave the comfort of your own home.

Set up a little work station away from the couch, and get to it.

Each workout has been developed by registered dietician and personal trainer Tim McComsey, an expert contributor to HUMANFITPROJECT.

Follow Mike on Instagram, Facebook, and Twitter for early updates on new training program releases, the latest and greatest in gear and tech, special Q&As, and more.

OTHER STORIES YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program

DON'T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you're an Android user, get a copy of the PDF.

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Perform each exercise for 30 seconds with minimal rests between
Rest 60 Seconds.  Repeat 3x.

Jumping Jacks
Body Weight Squats
Incline Push Ups
Plank
Reverse Lunges - Alternating
Superman

WATCH a video demonstration of this workout here.

WHAT ELSE YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program

DON'T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you're an Android user, get a copy of the PDF.
 

Perform each exercise for 30 seconds with minimal rests in between.
Rest 60 Seconds.  Repeat 3x.

Butt Kicks in Place
Side Lunge
Close Grip Push Ups
Star Jumps
Bridge
Plank to Push Ups

WATCH a video demonstration of this workout here.

WHAT ELSE YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program

DON'T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you're an Android user, get a copy of the PDF.
 

Perform each exercise for 30 seconds with minimal rests in between.
Rest 45 Seconds.  Repeat 3x.

Side Hops
2 Arm Alternating Dumbbell Row
DB Deadlifts
DB Jump Squats
Push Ups with DBs
Leap Frogs
Band Shoulder Press

WATCH a video demonstration of this workout here.

WHAT ELSE YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program

DON'T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you're an Android user, get a copy of the PDF.
 

Perform each exercise for 30 seconds with minimal rests in between.
Rest 60 Seconds.  Repeat 3x.

Ice Skaters
Jump Squats
Russian Twists
Walking Lunges
Push Ups with Twist
Knee Tuck Jumps
Bicycles

WATCH a video demonstration of this workout here.

WHAT ELSE YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program

DON'T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you're an Android user, get a copy of the PDF.
 

Perform each exercise for 30 seconds with minimal rests in between.
Rest 60 Seconds.  Repeat 3x.

High Knees in Place
Pushups
Burpees
V-Crunch
Pile Squat
Side Plank Up/Downs

WATCH a video demonstration of this workout here.

WHAT ELSE YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program

DON'T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you're an Android user, get a copy of the PDF.
 

Perform each exercise for 30 seconds with minimal rests in between.
Rest 60 Seconds.  Repeat 3x

Side to Side Hops
2-Arm Alternating Dumbbell Row
Dumbbell Deadlift
Dumbbell Jump Squat
Dumbbell Push Up
Leap Frogs
Band Shoulder Press

WATCH a video demonstration of this workout here.

WHAT ELSE YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program

DON'T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you're an Android user, get a copy of the PDF.
 

Perform each exercise for 30 seconds with minimal rests in between.
Rest 60 Seconds.  Repeat 3x.

Band Squat to Overhead Press
Side to Side Hops
Band Alternating Chest Press
Weighted Walking Lunge with Twist
Split Squat Jumps
Swiss Ball Roll-In
Squat Star Jumps

WATCH a video demonstration of this workout here.

WHAT ELSE YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program

DON'T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you're an Android user, get a copy of the PDF.
 

Perform each exercise for 30 seconds with minimal rests in between.
Rest 60 Seconds.  Repeat 3x.

Mountain Climber
Dumbbell Renegade Row
Dumbbell Split Squat
Split Squat Jumps
Dumbbell Lateral Raise with Squat
Dumbbell Cross Punching

WATCH a video demonstration of this workout here.

WHAT ELSE YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program

DON'T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you're an Android user, get a copy of the PDF.
 

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