Burn Workout - TONE YOUR BODY

Burn Workout - TONE YOUR BODY

Feel the Burn with This 10-Minute Workout!

 Hey friends! I hope you’re having an AMAZING day! Welcome back to my workout channel! You all inspire me to keep on going, so thank you for watching! 

Today, I’m going to take you through a quick 10-minute burn workout. We’ll be doing some very slow movements, and you’ll be feeling every part of your body — and since it’s only 10 minutes, we can’t make any excuses about not having time to work out! Let’s do this together. 

Remember: if you want to level up your wellness journey, it’s 80% nutrition, 20% fitness, and 100% mindset. Check out the results from my amazing VIPs here — just join the BTES app, and this could be you! 

Today is only going to be 10 minutes but you’re going to feel the burn and probably be sore tomorrow — but feeling good! I’ve got a great lineup for you. Here’s what we’re going to do!

  • Side leg extensions 
  • Side lift pulses
  • Reverse leg lifts
  • Kickbacks
  • Plank presses and rocks
  • Knee to elbow squeezes
  • Slow squats
  • Slow push ups
  • Mountain climbers

You can read along in this blog post to get a feel for the workout before you watch the video and follow along with me. Each workout will be 40 seconds with 15 seconds of rest. Doing each exercise slowly will engage your muscles and help you get the most out of a short workout. Let’s get started! 

Left and Right Side Leg Extensions

left and right leg extensions

For the first exercise, we’re going to start off by standing on one side of your mat. You’re really going to sit back in your booty, and everything is going to be nice and slow. You’re going to extend one leg out to the side and then bring it back in, so kind of like gliding up and down. Keep your chest up and really push down into that supporting foot to keep yourself stable. We’re going to take it as slow as you can go. You may already be feeling the burn! 

Side Lift Pulses

Next up, we’re going to take the leg up and hold it out to the side, lifting it up and down. Push the supporting leg down into the ground through your heel. Keep the chest up while you lift the leg up and down, and then take it over to the other side. This is going to shape and tone your thighs. Do you feel that burn? That means you’re doing it right. You’ve got this! 

Reverse Leg Lifts

reverse leg lifts

I love reverse leg lifts because of what they do for your booty! You’ll definitely feel the squeeze as we go through this one. Come to the other side of your mat, extend your right leg out toward the back, and start lifting up and down. Everything is in that supporting leg, so stay nice and strong, and bend low. Try to keep going as slow as you can. You’ll feel that burn! After those 40 seconds are up, it’s time for some kickbacks. 



You can take a 15-second rest or you can do little kickbacks. These are also amazing for your booty. Bend a little deeper in that front knee and kick that foot out. Your glutes should be on fire. These are slow little motions lasting just a few more reps. You won’t need to do that many in order to optimize this exercise. Just do about five reps. Now let’s do reverse leg lifts and kickbacks on the other side. If you want to make it more challenging, you can extend your arms up all the way, keeping them close to your ears. Maintain your form and don’t bend your arms. If that’s too hard to balance, keep your arms down. 

Plank Presses/Rocks


You’re doing great! Let’s keep going! We’re going to focus on our core with some planks. Come down to the ground this time, and make sure your hands are directly underneath your shoulders. Now, you’re going to send your hips towards the sky, then slowly bring them down. Hold that plank, and squeeze in your abs. Remember, this is really slow. Don’t rush it. After we have done 40 seconds of plank presses, we are going to do 40 seconds with plank rocks. Rock forward and backward slowly. Keep breathing into it! Give it all you’ve got! I know it’s challenging, but strengthening your core is essential for everything you do. Now, let’s get ready for the next exercise. 

Knee to Elbow Squeezes

knee to elbow squeezes

Next, you’re going to lie down on your back with your hands behind your head, arms bent, and elbows extended out on either side of you. Bring your legs up so your shins are parallel to the ground and your legs are bent at a 90-degree angle. This is your starting position. Now, use your core muscles to bring your elbows up towards your knees and your knees to your elbows (crunch those abs!),  then extend all the way back out to the starting position. The goal here is to really make sure that your back is flat on the ground. Lift your chest, extend those legs and then you’ll want to bring the legs a little higher. Again it’s really slow and controlled so you can work those different muscle groups. You’re going to feel amazing! Tomorrow, these muscles might feel a little bit sore, but you can do it! It will be worth it. Do this for 40 seconds, and then for the rest period, just pulse up and down for 15 seconds.

Slow Squats

slow squats

Next, you are going to come all the way up to standing. We’re going to do a nice wide squat. Squat all the way down with your arms extending all the way to the top. Make sure you are sitting really low and taking it slow. Lean forward, making sure that spine is nice and straight. Let’s do this for 40 seconds. At the bottom, start pulsing for just about five seconds. 

Remember, you set an intention for this workout. You are feeling confident and strong. You can do this! Squats are so good for the booty, thighs, and quads. You’re getting a full-body workout in just 10 minutes. Isn’t that amazing? Let me know if you like these slow-burn workouts, and I’ll make sure to post some more. 

Slow Push-Ups

slow push ups

Almost there! We just have a couple more exercises. Now you’re going to take a narrow push up. Either come up onto your toes or go down to your knees and come down super, super slow. Then you’re going to push up and squeeze that belly button. Take it nice and slow. Squeeze those elbows in, and then push all the way up. Do this for 40 seconds. Stay strong. Don’t worry if you can’t go down all the way, just keep your form with a straight back. 

Mountain Climbers

mountain climbers

Okay, we’ve reached the last exercise! Let’s give this one all you’ve got! I love mountain climbers because of how many muscles are worked at the same time. Stay in the push-up position, but bring your toes up closer to your palms. From here, you’re going to start kicking your legs out, one after another, almost as if half of your body is running or jogging while the other half is ready to do a push-up! Just 15 seconds! Finish by bringing your feet together and standing all the way up. You’re done!

You might feel sore tomorrow, but that’s a good thing! Your body will thank you. Make sure to drink lots of water today and take time to rest your mind and take deep breaths. Whenever you need a quick toning workout, you can watch this video and follow along. It’s fast, easy, and fits in with your busy lifestyle. 

Download the BTES App Today for More Burn Workouts! 

I hope you enjoyed reading this post, friends! Don’t forget to check out the video so that you can work out with me! And if you want to challenge yourself further, download the BTES app to get more workouts, recipes, track your progress, and so much more. 

I’ve got more free stuff for you! To help you get the most of your time and get results fast, add your email here to get our free monthly workout schedule. We do free monthly challenges that include workouts, recipes, and live schedule journaling. You definitely won’t want to miss out!

I want you to discover the proper balance of exercise and great nutrition so you can get on track to take control of your health, wellness, and life. Mindset and positive thinking are important parts of your wellness journey. The only limitations are the ones you put on yourself. 

You all are amazing. If you enjoyed this workout, let me know on Instagram, @rebeccalouisefitness, and subscribe to my channel for more free workouts like this! I have new workouts released every week. 

Leave me a comment and let me know what workouts you want to see next! I love hearing feedback and want to deliver what you need the most. 


Rebecca Louise



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