5 Quick Workouts with No Equipment – Perfect for Busy Days!
Lisa GoodwinWe all know how tough it can be to find time for exercise when life is busy, but that doesn’t mean you have to skip your workout altogether! Whether you're pressed for time or just looking for a quick, efficient session, these 5-10 minute workouts require no equipment and are perfect for fitting into your day.
But first—before we dive in—grab your FREE 7-Day Beginner Workout Calendar to get started on the right foot! It’s designed to help you stay consistent, and it's the perfect companion for these quick workouts.
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Feeling Stuck and Don’t Know Where to Begin?
With endless workout options out there, it’s easy to feel lost and unsure of where to start. Figuring out what works for your body can be overwhelming, especially when you're just trying to take that first step.
Tired of Starting Over Without Seeing Results?
Many beginner programs don’t provide the structure or gradual progress you need to stay motivated. Without a clear, easy-to-follow plan, it’s easy to lose hope when progress seems slow.
Looking for a Simple Plan That Works at Your Level?
Either the workouts are too easy, or they’re too tough, leaving you frustrated. Finding something that actually fits your fitness level can feel impossible. It doesn’t have to be that way.
Imagine a Program That:
- Starts with a no-equipment, beginner-friendly workout plan to help you get started with ease
- Builds strength and confidence every week, so you feel stronger and more capable
- Fits easily into your schedule—quick, effective workouts you can do at home
- No overwhelm, no frustration—just a clear plan with manageable progress each week
- All from the comfort of home, without needing expensive equipment or a gym membership!
💪 4-Week Quick Start Beginner Workout
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Quick Workout #1: Full Body Blast
Total Time: 10 minutes
This workout will engage your whole body, giving you a solid cardio burn while toning your muscles.
Warm-up (2 minutes)
- Arm Circles: 30 seconds
- High Knees: 30 seconds
- Leg Swings: 30 seconds per leg
- Jumping Jacks: 30 seconds
Workout (6 minutes)
- Bodyweight Squats – 1 minute
- Push-Ups – 1 minute (modify by doing knee push-ups if needed)
- Lunges – 1 minute
- Mountain Climbers – 1 minute
- Plank Hold – 1 minute
- Jumping Jacks – 1 minute
Cool-Down Stretch (2 minutes)
- Standing Quad Stretch: 30 seconds per leg
- Shoulder Stretch: 30 seconds per arm
- Forward Fold (Hamstring Stretch): 1 minute
Quick Workout #2: Upper Body Focus
Total Time: 10 minutes
This workout targets your arms, chest, shoulders, and core, perfect for a quick upper body strength session.
Warm-up (2 minutes)
- Shoulder Rolls: 30 seconds
- Arm Swings: 30 seconds
- High Knees: 30 seconds
- Reach and Pull (focus on shoulder movement): 30 seconds
Workout (6 minutes)
- Push-Ups – 1 minute
- Triceps Dips (using a stable surface like a chair or couch) – 1 minute
- Plank to Push-Up – 1 minute
- Superman Hold – 1 minute (lying face down, lift arms and legs)
- Plank Hold – 1 minute
- Mountain Climbers – 1 minute
Cool-Down Stretch (2 minutes)
- Chest Stretch: 30 seconds per side
- Triceps Stretch: 30 seconds per arm
- Cat-Cow Stretch (for the spine): 1 minute
Quick Workout #3: Lower Body Burn
Total Time: 10 minutes
This workout focuses on your legs and glutes, helping you build strength and tone those muscles.
Warm-up (2 minutes)
- Hip Circles: 30 seconds
- Leg Swings: 30 seconds per leg
- Marching in Place: 1 minute
Workout (6 minutes)
- Bodyweight Squats – 1 minute
- Lunges (alternating legs) – 1 minute
- Glute Bridges – 1 minute
- Wall Sit – 1 minute
- Jump Squats – 1 minute
- Curtsy Lunges – 1 minute
Cool-Down Stretch (2 minutes)
- Hamstring Stretch: 30 seconds per leg
- Glute Stretch: 30 seconds per side
- Standing Quad Stretch: 1 minute
Need More Structure and Progress?
If you’re looking for something that builds on these quick workouts, check out my 4-Week Quick Start Beginner Workout. This program is designed to take you from beginner to confident, gradually increasing intensity and helping you progress safely. With short, effective workouts and video demonstrations, it’s the perfect fit for beginners who want a clear plan to follow!
Quick Workout #4: Core & Stability
Total Time: 10 minutes
This workout targets your abs, obliques, and lower back, while also improving overall stability.
Warm-up (2 minutes)
- Standing Side Bends: 30 seconds per side
- Torso Twists: 1 minute
- Leg Swings: 30 seconds per leg
Workout (6 minutes)
- Plank – 1 minute
- Russian Twists – 1 minute
- Bicycle Crunches – 1 minute
- Leg Raises – 1 minute
- Side Plank (30 seconds per side) – 1 minute
- Superman Hold – 1 minute
Cool-Down Stretch (2 minutes)
- Cobra Stretch (for abs): 1 minute
- Child’s Pose: 1 minute
Quick Workout #5: Cardio Burn
Total Time: 10 minutes
If you want to get your heart rate up and burn calories fast, this workout is perfect for you.
Warm-up (2 minutes)
- Arm Circles: 30 seconds
- Jumping Jacks: 30 seconds
- Butt Kicks: 30 seconds
- High Knees: 30 seconds
Workout (6 minutes)
- Jumping Jacks – 1 minute
- Mountain Climbers – 1 minute
- High Knees – 1 minute
- Burpees – 1 minute
- Squat Jumps – 1 minute
- Skater Jumps – 1 minute
Cool-Down Stretch (2 minutes)
- Forward Fold (Hamstring Stretch): 1 minute
- Standing Quad Stretch: 30 seconds per leg
- Shoulder Stretch: 30 seconds per arm
Need a More Structured Plan?
These quick 5-10 minute workouts are perfect for those busy days when you need a fast but effective routine to get your body moving. No equipment, no problem—just you, your body, and a little time!
For a deeper, more sustainable approach to fitness, my 4-Week Quick Start Beginner Workout is the ultimate solution for achieving lasting results. With a clear, manageable plan and video demonstrations, you can get started without feeling overwhelmed.
Get Access to the 4-Week Quick Start Program Now and start your fitness journey with structure, support, and progress!
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