Quick Sweat: 10-Minutes Per Round Full Body Workout-No Equipment

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Good Morning Everyone!

It’s time for another workout! This workout only takes 10-Minutes Per Round. So you can pair with another workout, or repeat it to get in a more intense workout. You can also vary the workout to alternate Reps and Cardio. I filmed the workout HIIT style, but you can always aim for getting in Repetitions instead. I like to alternate both, because each style of workout challenges you differently.

Yesterday I posted a Birthday Burpee Challenge. If you haven’t tried it yet, I challenge you to add it to today’s workout! I turned 33 years old yesterday, and I challenge you to add 33 Burpees to your workout. I didn’t do it yesterday, but I will be doing it today.

birthday burpees

I also posted a workout yesterday: Full Body Sweat: Home Workout. If you haven’t tried it yet, check it out.

Let me know what you think of today’s workout! Check in with me on Instagram and Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.

Have fun!

Equipment: Gymboss Interval Timer set for 10 rounds of 10/50.

Level 1: 10 Reps Per Exercise
Level 2: 15 Reps
Level 3: 20 Reps

1. Low Jack Tap
2. Down Dog Climber
3. Squat Jump
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Hip Thrust (right)
7. Hip Thrust (left)
8. Scissor Bicycle
9. Kicking Warrior (right)
10. Kicking Warrior (left)

Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice

Hip Thrust: Lift Your Hips and Form a Straight Line from Knee to Shoulder.
Press the foot toward the ceiling.


10 thoughts on “Quick Sweat: 10-Minutes Per Round Full Body Workout-No Equipment

  1. Hi Melissa! Thank you so much, I am living in Korea in a studio and this workouts are a life saver! I have a question. Is there less of a benefit to doing 1 round in the morning and 1 round in the evening or is it better to do them back to back?
    Thanks so much, and congrats on the baby!

    • benderfitness

      Both techniques are beneficial! When you do them back to back your body has to work to build up your endurance, and your heart/body work harder due to fatigue. When you split them up you get the metabolism boost multiple times per day (including after burn) and because you are “fresher” you can often get in more reps/go through the workout at a higher level of intensity.

      If your schedule allows I would mix it up. Some days do back to back, and other days split the workout. 🙂

  2. Helena

    I am a 42 yr old woman, just getting back into exercise. I enjoy your innovative sessions. I cant do it at your level yet but I am trying.

    Thank you

  3. Tina Hess

    happy b day!!! I am going to be 45 tomorrow 🙁
    thanks for all the great workout and wonderful motivation. Hope you are feeling good. Baby Bender will be here before you know it! =)

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