Fit Tip: Five 10-Minute Home Workouts

Posted On Apr 29, 2020 By Tom Holland

A woman performing a plank.

Let’s face it: Home workouts have never been more important, for both your physical and psychological well-being. In these uncertain and challenging times, the positive mental benefits are even more essential than ever.

Here are five fun workouts you can do inside or out, by yourself or with the whole family. Try to get in the habit of starting your day off on a positive note with one of these brain-boosting, mood enhancing workouts. Ten minutes is all it takes.

For the workouts with weights: Grab your SelectTechs or whatever dumbbells you have available. If you don’t have access to weights, use household items like soup cans or water bottles. You can fill the bottles with water, sand or even spare change for added resistance.

Remember to do what you can do and modify the exercises as necessary. Take breaks when you need to. Now is the perfect time to work on your weaknesses and get outside your comfort zone in the privacy of your own home.

Have questions about certain exercises or want to do them along with your own “private” trainer? Head over to the Bowflex Facebook page to see these workouts in action!

A woman performing a lunge.

1. Full-Body Bodyweight Workout #1

  • Sets: 5
  • Exercises: 4
  • Time Per Exercise: 30 seconds
  • Equipment: None
  • Circuit:
    • Jumping Jacks
    • Squats
    • Push-Ups
    • Bicycle Crunches

2. Full-Body with Dumbbells

  • Sets: 3
  • Exercises: 4
  • Time per Exercise: 45 seconds
  • Equipment: Dumbbells or other hand weights
  • Circuit: (Includes a 30 second cardio warm-up and cool-down: Running in place, jumping jacks, etc.)
    • Squats with Overhead Shoulder Presses
    • Alternating Forward Lunges with Biceps Curls
    • Push-Ups with Alternating Rows
    • Russian Twists

3. Full-Body Bodyweight Workout #2

  • Sets: 1
  • Exercises: 11
  • Time per Exercise: 45 seconds
  • Equipment: None
  • Circuit: (Includes a 30 second cardio warm-up and cool-down: Running in place, jumping jacks, etc.)
    • Push-Ups
    • Squats
    • Plank
    • Skaters
    • Push-Ups with Alternating Raised Foot
    • Stationary Lunges
    • Crunches with Legs Raised
    • Skaters with Toe Reach
    • Spiderman Push-Ups
    • Alternating Front Lunges
    • Bicycle Crunches

4. Cardio & Core

  • Sets: 2
  • Exercises: 5
  • Time per Exercise: 60 seconds
  • Equipment: None
  • Circuit:
    • Jumping Jacks
    • Plank
    • Skaters
    • Crunches
    • Mountain Climbers

5. All About Arms

  • Sets: 3
  • Exercises: 4
  • Time per Exercise: 45 seconds
  • Equipment: Dumbbells or other hand weights
  • Circuit: (Includes a 30 second warm-up and cool-down – Arms circles)
  • Circuit:
    • Biceps Curls
    • Overhead Shoulder Presses
    • Triceps Kickbacks
    • Front & Side Shoulder Raises

Check out our other Fit Tip articles for more workout and fitness tips.


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A woman performing a chest press