Woman exercising with both her right leg and arm up

10 Minute Home Bodyweight Workouts to Try

There’s no need to risk the crowds at the gym anymore – waiting for machines, or weights, can put a dampener on an otherwise fired-up workout. Especially if you’re on a roll.

Shield has put together a quick home workout for you to slot in on your lunchbreak, or between virtual meetings… whenever, really.

What’s more, this is a full body workout that will leave your muscles happily shaky, and clocking in at a fast 10-minutes, it’s a quick and effective way of keeping your gym routine on track.

Here’s what to do:

Top 4 Bodyweight Exercises To Try At Home

Shield’s 10-minute muscle building, fat burning home workout is a collection of four exercises that use bodyweight to build strength – no fancy machines or expensive weights needed.

Each exercise must be done in 2 minutes, with a two-minute rest at the end.

Here’s what to do:

1. Push-Ups

Start in the usual push-up position – hands in line with your shoulders. Bend your elbows and lower your torso and far as you can. Remember to keep your body straight at all times – no bends. Then, raise yourself up to starting position. That’s one rep. Try do 1 set of 15 reps.

*Push-ups form part of our chest workout routine for men and women check it out and strengthen your upper body.

2. Jump Squats

Stand with your legs spread in line with your hips. Bend at the knees and lower yourself down as far as you can, while keeping your chest up. Explosively jump up as high as you can and straighten your legs. Land back into the starting position. That’s 1 rep. Try for 1 set of 25 reps.

3. Plank Jacks

Start in the high plank position, hands on the floor palms down, and arms straight. Tighten your core and move your legs outward and back, in a jumping jack intensity and pattern. That’s 1 rep. Try for 1 set of 25 reps.

4. Burpees

Start in the push-up position. Bring your knees up to your chest and jump up explosively, keeping your core engaged. Jump as high as you can while lifting your arms overhead. Land and come back down into the first position. That’s 1 rep. Try for 1 set of 10 reps.

And that’s it – done and dusted. A great little 10-minute home bodyweight workout. Now, grab your favourite Shield antiperspirant deodorant, and enjoy 72-hour protection as you go about the rest of your day. If you are looking for more at-home workout guides we have a wide range of blogs on six pack routines, workouts for building muscle and ab workouts for women.