Want a stronger, leaner, more toned body—but don’t have hours to spend at the gym? You’re not alone. This 10-minute, 7-move home workout is designed to tone your entire body, build lean muscle, and burn fat—all in less than a quarter of an hour. No gym. No gear. Just your body, a mat (or floor), and the drive to show up.

Backed by the science of high-intensity training (HIIT) and functional movement, this routine targets every major muscle group: core, arms, chest, glutes, legs, and back.

1 – The 7 Moves That Will Change Your Body

Each exercise is chosen for its ability to engage multiple muscle groups at once—maximizing results in minimal time.

Plank – Total Core Stability

How to Do It:

  1. Start in a forearm plank: elbows under shoulders, body in a straight line from head to heels.
  2. Engage your core, squeeze your glutes, and keep your hips level.
  3. Avoid sagging or lifting your hips too high.
  4. Breathe steadily and hold.

Why It Works: The plank activates your transverse abdominis—your body’s natural corset muscle—while also stabilizing your spine and shoulders. It’s the foundation of a strong, functional core.

Push-Ups – Upper Body & Core Power

How to Do It:

  1. Start in a high plank: hands under shoulders, body straight.
  2. Lower your chest toward the floor, elbows tucked close to your body.
  3. Keep your core engaged and hips stable.
  4. Push back up with control.

Why It Works: Push-ups build lean muscle in your chest, shoulders, and triceps—areas that boost metabolism and improve upper-body tone.

Opposite Arm & Leg Raise (Bird-Dog)

How to Do It:

  1. Start on all fours with your hands under your shoulders and knees under your hips.
  2. Extend your right arm straight forward and your left leg straight back simultaneously.
  3. Keep your back flat and your hips level.
  4. Hold for a moment, then return to the start and switch sides.

Why It Works: This move challenges your balance and stability, strengthening your deep core muscles and lower back.

Squats – Full-Body Sculptor

How to Do It:

  1. Stand with feet shoulder-width apart, toes slightly turned out.
  2. Push your hips back and lower down as if sitting into an invisible chair.
  3. Keep your chest up, knees over toes.
  4. Drive through your heels to stand.

Why It Works: Squats build lean muscle in large muscle groups, which increases your resting metabolism. More muscle = more fat burned, even at rest.

Knee-to-Elbow Crunch

How to Do It:

  1. Lie on your back, arms extended overhead, legs straight.
  2. Simultaneously lift your right leg and left arm, bringing your right knee toward your left hand.
  3. Keep the movement controlled.
  4. Lower back down and switch sides.

Why It Works: This cross-body movement engages your obliques and deep core, helping to define your waist and improve rotational strength.

Single-Leg Glute Bridge – Lift & Tighten Your Booty

How to Do It:

  1. Lie on your back, knees bent, feet flat.
  2. Extend one leg straight.
  3. Press through the heel of your grounded foot and lift your hips toward the ceiling.
  4. Squeeze your glutes at the top.
  5. Lower with control, then switch legs.

Why It Works: Most people have weak glutes, which leads to lower back pain and poor posture. This move fixes that—while also tightening and lifting your backside.

Standing Waist Twists – Oblique Activation & Mobility

How to Do It:

  1. Stand with feet shoulder-width apart, knees slightly bent.
  2. Clasp your hands together or hold a light object (like a water bottle or pillow).
  3. Rotate your torso side to side, letting your arms swing gently.
  4. Keep your hips stable—only your upper body should turn.

Why It Works: Twists activate the external and internal obliques, helping to tone the sides of your waist and improve core mobility.

2 – Your 4-Week Transformation Plan

Workout Time: 10 minutes per day | Frequency: 5–6 days per week | Rest: 10–15 seconds between exercises

Week 1: Build the Foundation

Focus on form and consistency. This week primes your muscles and nervous system.

  • Plank – 2 minutes
  • Push-Ups – 1 minute
  • Opposite Arm & Leg Raise – 1 minute
  • Squats – 1 minute
  • Knee-to-Elbow Crunch – 1 minute
  • Single-Leg Glute Bridge – 1 minute
  • Waist Twists – 1 minute
  • Finish with Plank – 2 minutes

Week 2: Increase Intensity

Double down on strength and endurance with longer sets and fewer breaks.

  • Round 1: Plank (3 mins), Knee-to-Elbow Crunch (3 mins), Opposite Arm & Leg Raise (3 mins)
  • Round 2: Waist Twists (3 mins), Push-Ups (3 mins), Single-Leg Glute Bridge (3 mins)

Week 3: Repeat Week 1

Revisit the foundation with fresh energy. You’ll likely find the same moves feel easier—proof of your progress.

Week 4: Repeat Week 2

Finish strong. By now, your body is stronger, your form is sharper, and your endurance has improved.

How to Maximize Results

  • Stay consistent: Do it 5–6 days a week. Progress comes from repetition.
  • Focus on form: Move with control, not speed. Quality > quantity.
  • Engage your core: Always draw your belly button in toward your spine.
  • Pair with healthy habits: Eat whole foods, drink water, reduce sugar.
  • Move more during the day: Walk, stretch, avoid sitting for long periods.
  • Get enough sleep: Recovery is when your body transforms.

You don’t need hours, equipment, or extreme diets to transform your body. You just need 10 minutes a day and the commitment to show up.