3 Quick 10-Minute Workouts to Help You Lean Out!
Hi, friends! Today, I have three great workouts for you that you can do in just 10 minutes each. I love putting these workouts together for you, and I know you’ll feel great afterward! The first step to getting results is showing up, so I’m proud of you for being here.
Of course, when it comes to your health and fitness, the food you eat is just as important as your exercise routine — if not more! Remember: Feeling strong, energized, and confident is 20% fitness and 80% nutrition.
With all the information out there, it’s easy to get overwhelmed trying to create a meal plan that fits your unique needs, preferences, and life. That's why I created the 5-Day Better You Program to help you get where you want to go faster … and with a little less stress! Their personal coaching paired with a customized nutrition plan will have you feeling amazing in no time!
Now, let’s get started on your first workout. This one is going to get you some super strong legs and thighs. Get ready to kick butt!
Pilates Workout to Strengthen Legs and Thighs
Where are my Pilates lovers? In this set of exercises, we’re going to get our heart rates up and our legs and thighs stronger! You’ll need a mat, your water, and a couple of dumbbell weights ready to go. If you don’t have dumbbells available, you can use water bottles as a substitute.
If you want to see the workout in action before you try, definitely watch the video and let me know what your favorite workout was in the YouTube comments! Now, let’s get going!
Slide and Tap
For the first exercise, we are going to start by standing on our mat, facing a long edge. Slide one leg out to your side. Then at the end of the slide, lift your leg up and tap it back on the ground. Make sure to stack your hips and knees, squeeze those glutes, and do 30 seconds of lifts on each side. You can do it!
Slide Back and Tap
We’re going to take it all the way to the back this time. Stay where you are on your mat from the previous exercise. This time, you're going to slide your leg behind you, but not directly behind you — angle the leg out a bit, so it’s at more of a diagonal. Lift it up off the ground, squeezing those glutes, then drop it back down slowly and come up right. Repeat this move for 30 seconds, then switch legs.
Slow Plié and Jump
Take a wide stance on the mat and push those knees out to the side. We're going to take it really slowly down. You're going to go into a plié and then come all the way back up. Have your hands on your hips, push down and then jump up. It's those heels and tucking the hips during the range of motion that will make a difference. Now, keep going!
Narrow Squat to Diagonal Leg Lift
We're going to take it into a narrow squat now: that’s a squat with your feet only about hips-width apart. Squat down until your knees are bent around 90 degrees. Now, lift all the way back up to standing, but kick one leg out to the side slowly as you rise up, pulling that core in nice and tight and lifting the chest while pushing down into your heels. If you want to add weights for more resistance, go right ahead. Squat back down and repeat this move, alternating legs, for 30 seconds total.
Inner Thigh Leg Lift
Now we’re going to come down to the ground. This might be a bit tricky, so bear with me, and feel free to modify this exercise if you need for, for flexibility! Once you’re on the ground, lay on your side, lifting the top half of your body up on your forearm. Stretch both legs out long, then take your top leg and lift it over the bottom leg, bend it, and place your foot down in front of that bottom leg — it might feel like you’re forming the number 4 with your legs! (If it helps, you can use your non-supporting free hand to grab the ankle of this bent leg and pull it forward a bit more.) The bottom leg that is still stretched out is about to get a workout! Flex the foot of this leg, and start to lift the whole leg off the ground in tiny pulses for 30 seconds. Feel the burn in that inner thigh!
Inner Thigh Circles Back
While you’re in this position, take your working leg (the one that’s been pulsing up and down) and start making small circles with that leg. Remember to flex your foot, and keep it going for 30 seconds! You’re looking super strong! Keep going! When you’re done, switch sides and do the previous exercise and this one for 30 seconds on that side.
To do this one, you’ll lay on your back on the mat. With your head on the ground, lift your legs up, hold them at about a 45-degree angle, and touch your heels together. (Your legs will be slightly bent in this position — sort of like a frog!) Then, bring your heels and knees towards your stomach, and press them back out. You’re working your core here as well as your legs, so make sure those abs are nice and tight. Let's go for it and give it our absolute best. Remember you can add on weights (like ankle weights) to make it more challenging.
Downward Dog to Jump Lunge
This is a new exercise I’m super excited to share with you! We're going to take it into a downward-facing dog, and then you’re going to extend one leg up and out. Then, bring that leg up to the front, putting you into a forward-lunge position with your hands still on the ground. From the forward lunge, do a jump to switch legs, bringing your other leg up into the lunge position. Now, pull your lunged leg back, and slowly lift back up into downward-facing dog. Repeat this action for 30 seconds. You got it!
Fire Hydrant Circles
Finally, we’re going to take it into some fire hydrant circles. (Can you guess why we call them fire hydrant circles?!) Get on all fours on the mat and lift one leg out to the side, keeping it bent at the knee at a 90-degree angle. Using your hip muscles, draw small circles with your knee. We’re going to do each side like this for 30 seconds. Keep that leg lifted up even when it burns!
After that, guess what? You’re done with this workout! Goodness, you guys did such a great job!
Kickboxing HIIT Workout for Fat Burn
This next workout is fun and energetic with kickboxing moves. You are going to feel the burn and get sweaty! Let’s get going!
Curtsey Lunge Punch
The first exercise we are going to do is a curtsey lunge with an added punch forward. Tuck one leg behind the other in a curtsey motion and then punch forward in the air with your fist. We’ll lunge and punch like this for 30 seconds with a 10-second rest. You’re going to feel that burn! Squeeze those glutes as you come back to the top, and give me a smile — because you’re ready for this!
Reverse Lunge Punch
Alright friends, now you're going to take it into a reverse lunge with a punch forward: As you step back, that's when you add that punch. Punch forward, and then tuck those hips and knees to come back up from the lunge. With each lunge back, go down as far as you can — the lower you go, the more resistance you’re going to get, and the stronger you’ll grow.
Hip Rotation Jump
For this one, you’re going to start by facing the side — let's go with your left side. Turn to your left side, then pick your right leg up and imagine your toes drawing an arc shape up and over. As your leg crosses over, you’ll turn to face forward. Lower the leg, and crouch down into a squat, then jump up. Turn back to the side, and do it again. The hip rotation occurs as you lift the leg up and over in order to face the front, with the added boost when you crouch down and jump back up! Feel that burn! 30 seconds on one side, then switch sides and do 30 seconds on the other — let’s go! You got it!
Undercut Forward Punch
For this one, we’re going to be squatting gently up and down while throwing some air punches! Hold your arms and fists in front of you, pulled in towards you, like you’re gonna throw a punch. Starting with your right arm, you’re gonna do a scooping motion, scooping down and punching out and to the left side, squatting as you scoop and punching out as you lift. Pull that arm back in, and repeat with the left arm, but this time you’re going to punch the left arm out in front of you, lowering into a squat as you get ready to punch, and lifting up as you punch out. There should be a little twisting action happening at your waist as well, so your core gets a small workout too! If you engage your lower body and do a deep bend, you’re going to get even better results. Alternate sides for 30 seconds and then shake it out!
Full Sit-Up Punch
Lay down and get into a sit-up position. Put your arms on either side of your head, letting them hover above you, slightly bent. Do a sit-up, and let your arms pull you all the way through to the top. At the top, give a good punch across with both hands before slowly laying back down. This engages your arms, abs, and thighs.
Frog Jump to Inch Worm
For this exercise, you're going to flip over onto your front. We're going to take it into a frog jump. From a frog jump position, kick your legs back into a high plank. Now walk your hands back until you’re bent down (almost in a toe-touch position.) Now walk your hands back out in front of you back into that high plank position, and jump the legs back up to your hands, back into a frog position. Repeat this for 30 seconds, and if walking your hands back isn’t your thing, try walking your feet forward from that plank position! Either way, you’re going to feel the burn from this one tomorrow!
Running Man with Punches
You’re almost done! Now get down on your back with your legs in the air and do a running man in the air, like you’re riding a bike, and add an alternating punch at the same time. Keep it high energy until the end! 30 seconds!
You did it — you completed the first round of this workout! Don’t forget — the BTES app gives you access to new, full 28-minute workouts every day as well as recipes, mindset, and more! Download it here!
Rockin’ Full Body Workout
I’ve got one more workout for you today and that’s a full-body workout in only 10 minutes! We are going to use resistance bands for this one, so make sure you grab those before we get started. If you don’t have any, no worries, you can always pick some up at my store here.
Squat Arm Squeezes
You’re going to start off by taking a small resistance band and wrapping it around both wrists: your hand should be spread about a foot or so apart, with the band around them. Then get into a nice wide squat. Lower your arms down in front of you, hands between your legs, arms nice and straight. Raise your arms up and over your head, keeping them spread open enough that the resistance band does fall down! Then spread them open just a bit more, squeezing out the band at the top. Release and lower your arms back down. Stay in a squat the whole time, however, if you’ve got bad knees, you can just stand up straight for this one! Repeat this motion for 45 seconds.
Single Arm Presses
For this exercise, we’re not moving our arms much. Stand up with your belly button tucked towards your spine. We’re just going to have our arms straight up into the sky with the resistance band around our wrist, and we’re going to press out one arm at a time: press the left arm out to the left, using the band as resistance, then bring it back to center, and press the right arm out to the right. Repeat, and really work those shoulders and triceps! Keep it going for 45 seconds!
This one’s a familiar move, so you definitely got it! Walk up to the short edge of your mat. Put your feet hip-width apart, jump out into a plank, and then jump your feet back in towards your hand. 45 seconds! You totally got this!
Overhead Sit-Up Twists
Sit-up time! Get yourself into a sit-up position, laying down on your back with your knees up. Have your resistance band around your wrist like in the first exercises. You’re going to do a sit up, lifting those arms up and out, keeping them spread open enough to maintain a good hold on that resistance band. Twist to one side and stick your arms out in that direction, then twist in the other direction and do the same thing. Squeeze at the top while your wrists are nice and controlled in the small resistance band. 45 seconds, don’t quit!
Arm Extension Squeezes
From the sit-up exercise, you’ll stay lying down on your back, but keep the resistance band around your wrists. Start with arms straight out, up and back, by either side of your head, and then bring them up, hands towards the sky, until they’re at around a 90-degree angle to the rest of your body. Squeeze your arms apart and outward at the top. You’ll feel the burn all over your arms! 45 seconds!
Bridge Hip Lift to Knee Squeeze
Stay on the ground, but put your resistance band around your thighs (close to your knees) — we're going to do some bridges! Lay on your back with your legs bent and feet firmly planted on the ground. Slowly lift your pelvis, and squeeze your thighs outward at the top, stretching open the resistance band as your knees open up. Use those glutes, and push your pelvis up to the sky, getting those knees nice and wide! If you want to make it harder, you can come up on your heels. I want you to imagine that you're lifting your hips higher up to the sky, and then after 45 seconds of repeating this move, take it all back down slowly. Great job!
Squat Knee Squeezes
Stand on your mat with the resistance band around your thighs. Then squat down, and at the bottom, open your legs out against the band, stretching it and really feeling that burn! Stand back up straight, and repeat this move for 45 seconds. Almost done!
The final exercise is to shuffle back and forth on your mat with your resistance band around your thighs and your feet hip distance apart. Shuffle to the right and shuffle to the left. Keep going for 45 seconds total! You got this! Don’t let the band drop!
Guess what? We’re done! Give yourself a huge pat on the back because you deserve it! You showed up, and you’re going to feel amazing!
Download the BTES App Today for Full-Length Workouts!
I hope you enjoyed reading this post, friends! Don’t forget to check out the videos on my YouTube channel so that you can work out with me! And if you want to challenge yourself further, sign up for the BTES app to receive more workouts like this, as well as warm-ups and cool-downs!
Leave comments below, and let me know what workouts you want to see next!
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