Hey, I get it. Sometimes finding that time for exercise or working out can be a struggle especially when you're already tired, sleep deprived and got kids hanging off you all day. Between taking care of the kids, managing household chores, juggling your business, and the countless other responsibilities, shoving your fitness to the back burner is common--but please don't! You honestly don't need hours at the gym to stay fit and healthy. In just 10-minutes, you can complete a totally effective at-home workout that targets the big muscles and requires no equipment. It's time to re-prioritise your fitness and this quick, effective workout is just the thing! Let's get sweaty!
Are 10-Minute Workouts Effective?
You might not think that a mere 10-minute workout can be effective, but it is, especially for improving your cardiovascular fitness, muscular endurance, and overall health. Short burst workouts that focus on large muscle groups like the glutes, are perfect for those with limited time, and no time for longer workouts at the gym. Shorter workouts can be a great starting point for beginners or a convenient way for busy women to maintain baseline fitness, or bounce back after baby.
Making It Work For You
The effectiveness of a 10-minute workout depends on the intensity of the exercises you do, the consistency in which you practice, and your individual fitness goals. So, I am challenging you to try this workout (or mix it up with other forms of exercise) for the next 30 days. The 10-Minute Sexy Booty Workout consists of just a few key moves and can be done at home or the gym. Performing this booty workout three times weekly and combined with a clean eating plan, you should see results in just a few weeks.
Equipment Needed
Comfortable Workout Attire
It's best if you invest in a set of workout clothes that make you feel good and are suitable for your planned exercise routine. Choose loose or slim-fit clothing that is easy to move in a wide range of motions, and that is made with fun and cheerful prints and colours to further boost your motivation.
Exercise Mat
While you don't necessarily need any equipment for this workout, a soft and comfortable exercise mat will provide you with support during floor exercises. Choose a mat that stays put so you don't slip around and can safely transition from one position to another. Again, its nice to invest in a beautiful mat that helps you feel motivated and gives you something pretty or fun to look at while working out.
Interval Timer
For some workouts, you may need an interval timer. This helps you count down between reps and rounds, and is an excellent tool for HIIT-style workouts. You can download a free interval timer app from Apple Store or use a fitness watch on your smartphone to better manage your interval workouts.
Water Bottle
Staying hydrated is crucial during your workout, so keep a water bottle nearby. It is always best to sip only small amounts, especially while preforming intense exercises. Too much water all at once, can cause bloating, nausea and affect your ability to work out effectively. Never chug large amounts. Instead, sip a little at a time, and hold in your mouth to satisfy thirst.
Workout Space
Choose a space to workout in that is free of clutter and will allow you the freedom to move around freely. If you are working out on a tiled surface, I suggest you try this bare-foot so you don't slip around. If you choose to workout outside, always remember to slap on some sunscreen, and keep hydrated throughout.
BONUS: Workout Booster
Building a toned booty takes a lot sweat and requires maintaining a clean eating lifestyle. You'll find lots of clean eating recipes on the main recipe blog that include free meals plans and fat-burning food suggestions from a Nutritionist. Also, check out my 7 Day Summer Slim Down Smoothie Challenge (For Weight Loss) to boost your fitness results and support your efforts over the next month. Yes, drinking more water can help you melt those unwanted kilos!
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10-Minute Sexy Booty Builder Workout
This home workout is designed to target all major muscle groups in the booty, and get your heart rate up. I highly recommend that you spend a few minutes warming up your muscles by completing some dynamic stretching such as arm and leg swings, before you attempting this routine.
REMEMBER: always listen to your body and modify any exercises as needed. Within just ten minutes, you'll be pleasantly surprise to learn that yes you can really workout (and effectively) from the comfort of your own home.
10-Minute Sexy Booty Builder Workout |
The Warm-Up (1-2 Minutes): |
Take a few minutes to warm up your muscles to prevent injury. Start with a 1-2-minute warm-up to get your heart rate up and wake up your muscles for the workout. You can include light cardio exercises such as high knees, or jogging in place. These easy movements will get your heart rate up and blood flowing to prepare your body and the muscles for exercising. |
The Circuit Workout (8-10 Minutes): |
This workout consists of a minimum three rounds, followed by a 20-second rest between. Do the entire circuit, then rest for 2 minutes before repeating for a total of 3 rounds.. If you want to really boost your results, see how many rounds you can get through before exhaustion. A "round" is a full run trough of all the exercises. Aiming for 3 or more rounds you'll really feel that burn! |
Squats (aim for 10-15): |
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Side Lunges (aim for 10-15): |
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Lunges (aim for 10 each - alternating legs): |
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Jump Squats (aim for 20 or more): |
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Glute Bridges (aim for 15 or more): |
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Plank Raises (aim for 15 or more): |
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Pulse Squats (aim for 15 or more): |
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The Cool Down (1 Minute): |
After completing the full circuit, take a few minutes to do a cool down stretch sequence to help your body recover and prevent muscle soreness. Spend at least a minute or two doing some light static stretching to target the major muscle groups used. Focus on deep breaths while you hold each pose for 30 seconds, and relax during this time. If you start to feel stiff a few hours later, be sure to keep hydrated, try 1-2 Magnesium sulphate tables and practice some light stretching. |
Trainer's Note
Before beginning any new exercise program provided at Eat Nourish Glow, I highly recommend that you first consult with your GP, allied health professional, or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualised recommendations and is not intended as medical advice. If you'd like a custom program, please contact me here.
Tune in regularly to the Healthy Weight Loss Blog for more free home workouts and weight loss supports just like this! Remember, consistency is key, so make an effort to do this workout regularly, and you'll see improvements in your strength and stamina. Here's to a healthier and happier you!
Emma Lisa, Personal Trainer & Nutrition Practitioner
Emma Lisa is a Nutritionist & Women's Health Practitioner with a Certificate III + IV in both Fitness and Personal Training, and is based in Sydney, Australia. She is a published cookbook author, passionate lifestyle blogger, and advocate for women's health and fitness. When she's not in clinic, Emma is mum to five kids, and can be found in her test kitchen and garden, or on her laptop sharing her creative talents as a wellness content creator. FOLLOW: Instagram | Facebook | Pinterest
Healthy + happiness,
Emma Lisa xx
WOMEN'S HEALTH & NUTRITION PRACTITIONER
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Loving this one, will you publish more?
Looks great, Em. Will be trying this workout on Monday. Just joined your group too!