5 Easy Home Training Workouts

In today’s modern busy world, the rate of activity in our lives is ever decreasing. But did you know that being sedentary and sitting for hours on end actually shortens your life span?The solution is getting more movement into your life on a daily basis.

You can incorporate quick and easy home training workouts into your day. It doesn’t have to be complicated, it doesn’t have to take hours of your time, it just has to get you moving!

So here are 5 things you can try that take just 10 minutes at a time.

5 Easy Home Training Workouts

1. The lazy morning workout

March on the spot lifting your knees as high as you can, do that for one minute, then crouch down and touch the floor doing a squat type exercise and get back up again. Do this for one minute and alternate between the two exercises until you get through 10 minutes. This is so easy you can do it before you have a shower in the morning!

2. Take the above exercise to another level

Jog on the spot lifting your knees as high as you can for one minute. Then squat down to touch the ground, and jump back up reaching into the air. Repeat the two exercises for one minute each. Trust me, this one will get your heart pumping and you’ll feel like you’ve done a one hour workout and you’ve only done 10 minutes!

3. The butt blaster

Lay on your back on the floor, knees bent, then raise your pelvis toward the ceiling, squeezing your butt muscles, repeat for one minute. Next roll onto your side resting on your elbow, legs straight out, point the heel of the top leg toward the ceiling a bit, then lift that leg up and down.

This will get right into the side of the butt and burn the fat off those problem areas. Do this for 30 seconds each side. Next get on all fours, straighten one leg out behind you and lift it up and down for 30 seconds each side. Go back to lying on your back and do the cycle again. Your butt will be burning by the end of it!

4. Take it outside

Home training workouts are great to take outside if the weather is nice. Try doing a sprint walk session in your yard or at your local park. If you’re like me you probably don’t like running much, but I can do it for just 5 minutes. Just sprint down the length of your yard, then walk back and recover. Keep doing this for 10 minutes and you’re done.

5. At work

Okay, if you’re lucky enough to have a private office, why not add a quick-10 minute session during work? It will help wake you and your body up. Of course you can use this one at home too. Just stand up and down off your chair 20-30 times.Then stand up and set your feet back, leaning in with your hands on the desk and do 20 pushups.

Use your chair or desk to do some dips for your triceps and tone those flabby arms. Do this by putting your hands behind you on a flat surface, your feet out from the desk or chair, weight into your hands, then lower yourself up and down, taking as much of your own weight as you can handle. You should feel this in the back of your arms. And lastly hold onto the desk and donkey kick with one leg, lifting it out behind you. Do this on both legs.

See how there are loads of quick and easy ways you can incorporate short home training workouts into your daily routine? I hope you will give it a try because you can surely spare 10 minutes of your day to move more. No excuses!

Jedha D is a weight loss and wellness coach. For more info visit her health blog here.


  1. Satu says:

    The first move in the series (the crouching/squatting thing) reminds me of the first warm up move in the Female Body Breakthrough program. It’s an effective move because you need to brace your core and use the muscles of your legs and butt to get up.

    It can be very challenging to get up from full squat…

  2. Aimee says:

    I used to do those butt exercises years ago when aerobics was all the rage. I think I will add them into my routine again. I think no matter how much weight I lose I will always have a full bottom!

    I love these quick exercises. It reminds us that you don’t always have to have a formal plan to workout or a lot of time. I am that person that parks inconveniently far away to add extra steps into my day. I work on the 5th floor of the hospital and I always take the stairs unless I am with a patient.

    • Satu says:

      I love everyday exercise too, and I try to take the stairs more often (especially now that I read Joan Vernikos book).

      I remember when donkey kicks were all the rage 🙂

  3. Satu (and Jedha) I was looking at the first exercise and thinking “I could do that.” It would definitely get the blood pumping and body stretched. I sometimes do pilates rolldowns first thing but I’m often really stiff and struggle to do them properly!

    Great exercises here!


  4. Marion says:

    Hi Satu! I love doing a few exercises at my office. When my brain feels heavy like a brick from thinking, it is a perfect time to pop off some exercises.

    I also have been doing pushups in the living room during commercials. And I’ve been doing some big stretches when I get up. I used to think I had to have a big workout every time, but every little bit counts, and it all adds up. So this is a great idea for a post.

    🙂 Marion

    • Satu says:

      Good that you reminded me of the push ups.. I could do more of them because my the current phase of FBB doesn’t include them. There are other moves for the upper body though.

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