When you have a hectic schedule, it is difficult to get into an exercise routine. Stopping exercising is not an option either; then we are going to recommend you some home exercise plans that only need 10 minutes of your time. Also, remember that the workouts do not have to be long or exhausting, the important thing is that they are effective so that you can obtain a benefit from them.

Home exercise plans

Each of the routines that we will mention will help you de-stress and thus sleep better at night. Likewise, each of the exercise plans at home will also work different areas of the body, so it can be useful to do them for a continuous week or at any time you want.

Whole body training

For this routine the whole body will be worked doing different exercises. You should rest 45 seconds before repeating the series 4 times.

  • 5 plates (plank).
  • 10 squats.
  • 16 plates touching shoulder.
  • 20 jumping jacks.

Bodyweight training

You will do all the exercises with your own body weight. You must perform four repetitions of the exercise series, resting 30 seconds between each series.

  • Squats (30 seconds).
  • Kneeling Planks (30 seconds).
  • V Crunches (30 seconds).
  • Mountain Climbers (30 seconds).

Full body training

Perform each exercise for two minutes and rest 30 seconds between each exercise.

  • Squats.
  • Rotating planks (1 minute for each arm).
  • Standing Oblique Crunches.

Full Body Training


Perform a total of 5 repetitions in series. Rest 30 seconds between each series.

  • Planks (30 seconds).
  • Jump squats (30 seconds).

Workout in the morning

For beginners, perform each exercise for 30 seconds and rest 20 between each movement. For the more advanced, take 50 seconds and rest 20 seconds. Repeat the series twice.

  • Jump rope.
  • Planks with jump.
  • Jump squats.
  • Planks touching shoulder.
  • Jump Lunges and Foot Switch.

Stretch training

Rest two minutes between each series. It must be repeated at least 4 times.

  • 10 plates.
  • 5 planks with jump.
  • 15 plank jacks.
  • 20 jump squats.

Fasted training

Use the first minute to do a body stretch. The series should repeat three times and rest one minute between each exercise.

  • Planks (1 minute).
  • Planks on elbows (1 minute).
  • Squats (1 minute).

Total body training

Repeat three times and rest one minute between each series.

  • 20 Dumbbell Squats.
  • 15 Reverse Wood chops (both sides).
  • 10 planks with jump.

Strength training

Rest one minute between each series. Repeat for 10 minutes.

  • 8 jump squats.
  • 8 Squat Thrusts.
  • 8 twist lunge / rotations.
  • 8 Triceps dips with bench.
  • 8 Bent over row with two dumbbells.

Intense training

It is a stair workout, that is, you will increase the repetitions of the exercises in each circuit. 1 minute doing these exercises. Make the amount you want.

  • Dumbbell Thrusters.
  • Lunge with jump and change of foot.
  • V-Crunches.
Share this...