The BEST 10 Day At Home Workout Plan! (+ Free Printable)

You LOVED the last 10 day home workout plan.

So, I thought it was time to serve you a brand new one.

This home workout plan is

  1. Perfect for really busy people
  2. Short and effective
  3. Easy to understand and DO!

Basically, this is for you if you want to be active but you don’t like the gym.

Or maybe you don’t even like exercise at all.

You just need something that is fast, simple, and effective.

You will be:

  1. Toning your abs
  2. Slimming your waist
  3. Shaping your butt
  4. Sexifying your arms and so much more!

Yes, I just said “sexifying” because, apparently, we will also be making up new words around here haha

All the moves are moves that you are already familiar with.

And, if you’re not familiar with the moves, the free printable is illustrated. WIN!

All in all, this workout plan is designed to make your life as simple as possible.

Home Workout Plan: Structure

This workout plan is structured so that you are focusing on a particular body part on each day.

For example, day 3 is six pack day.

This doesn’t mean that you’re going to get six pack abs from one workout.

But it does mean that you’re going to be focusing on your abs for that entire workout.

I’m sure you knew that already but I just wanted to clarify.

I feel like it’s very important to always have a goal in mind when you exercise.

Otherwise, it can be very difficult to maintain motivation.

So, if you find yourself trying to skip a workout.

You can just look at the plan and see the focus for that day.

It will motivate you to just keep going till you finish.

Do You Need to Workout Everyday?

This home workout plan has you working out 5 days a week and resting on weekends.

The reason is to help you develop a habit of consistent exercise.

In the beginning of your health and fitness journey, this is the most important thing.

Each workout is only 10 minutes but if you’re really pressed for time, do only half – making it about 5 minutes.

There is nothing wrong with that.

You have a life.

You have a busy schedule.

Heck! You might even have kids – in which case, it’s actually a miracle that you even have 5 minutes to exercise in peace.

So, don’t be too hard on yourself.

This workout plan is not a religion.

It is just a guide to help you – not judge you for missing a day.

Bottom line: if you can do the exercises as scheduled – great!

If you have to miss a day, don’t sweat it.

Just catch up the next day or pretend it never happened. That’s cool too 🙂

The 10 Day Home Workout Schedule

Click here to download your free printable.

You can save to your phone and access anywhere!

Mon: Bubble Butt Day

  • Glute bridges
  • Left clams
  • Right clams
  • Bridge Hold
  • Donkey Kicks

45 SECONDS EACH
REST FOR 1 MIN
2 SETS TOTAL

Tue: Sexy Arms Day

  • Arm Chops
  • Wall pushes
  • Single arm rows – LEFT
  • Single arm rows – RIGHT
  • Tricep dips
  • Half pushups

30 SECONDS EACH
REST FOR 1 MIN
2 SETS TOTAL

Wed: 6 Pack Abs Day

  • Sit ups
  • Leg drops
  • Scissors
  • Toe touch crunch
  • Elbow plank
  • Mountain climbers

30 SECONDS EACH
REST FOR 1 MIN
2 SETS TOTAL

Thur: Fat Burning Day

  • Air squats
  • Half jacks
  • Lunges
  • Burpees
  • High knees

30 SECONDS EACH
REST FOR 1 MIN
2 SETS TOTAL

Fri: Tiny Waist Day

  • Full plank
  • Up and down plank
  • Elbow plank
  • Russian twists
  • Jumping jacks

30 SECONDS EACH
REST FOR 1 MIN
2 SETS TOTAL

YAY! You did it! Keep going!

Sat: Rest Day

Sun: Rest Day

Mon: Hot Legs Day

  • Toe Touch Squats
  • Curtsy Lunges
  • Squat Pulses
  • Step Jacks
  • Wall Sit

45 SECONDS EACH
REST FOR 1 MIN
2 SETS TOTAL

Tue: Bye Bye Back Fat Day

  • Bentover rows – LEFT
  • Bentover rows – RIGHT
  • Burpees
  • Arm flys – standing
  • Jumping jacks
  • Arm flys – bentover
  • Burpees

30 SECONDS EACH
REST FOR 1 MIN
2 SETS TOTAL

Wed: Fat Burning Day

  • Air squats
  • Half jacks
  • Lunges
  • Burpees
  • High knees

30 SECONDS EACH
REST FOR 1 MIN
2 SETS TOTAL

Who’s the boss???

YOU’RE THE BOSS!

YOU DID IT! Congratulations!!

Good job!

Click here to download your free printable.

You can save to your phone and access anywhere!

3 Home Workout Secrets You Need to Know

There are some secrets you need to know to get the most out of this workout plan.

I’ll quickly list them here for you.

#1. The Secret For The Glute Bridges

Do them sloooooowly! As slowly as you possibly can!

The thing with resistance training (that’s what the fancy folks call this), is that you need to have control.

Don’t try to rush through it like cardio.

Instead, really try to zone in your mind on the muscle and make the movement sloooow and controlled.

This increases your time under tension (TUT) which leads to a tighter, rounder, perkier booty. WIN!

#2. The Secret for the Plan as a Whole

Try to take 15 second breaks between each exercise.

It’s okay if you need a slightly longer break than this.

But try to keep it around 15 – 30 seconds between each exercise.

This will help keep your body warm, and it will also make the workout nice and short (under 15 minutes).

I don’t know about you, but I’m all about keeping my workouts as short and effective as possible!

No 1 hour workouts please and thank you! Amirite?? 😀

#3. The Secret about the Tiny Waist Day

You might have noticed that the tiny waist day is structured in a specific way.

As in, you’re doing ALOT of planks that day.

There’s a reason.

The best way to slim your waist is to do two things:

  1. Burn belly fat
  2. Strengthen the deepest muscles in your core

The effect of burning belly fat is that you just appear smaller in general (and this includes your waist).

The effect of strengthening your core muscles is that doing this naturally sucks in your waist for you!

Believe it or not, your body actually comes with a “natural corset” that sucks in your belly area when it is strengthened.

Side note: ACE Fitness did a fascinating study on just the abs/waist area. Here’s a link if you’re interested

Planks are one of the best ways to achieve this natural sucking in effect.

So that’s why you’re doing a lot of planks that day + a little bit of cardio (for the fat burning piece).

Home Workout Plan: Need More?

Click here to download your free printable.

You can save to your phone and access anywhere!

Do you have any questions that I have not addressed in this post?

Want more like this?

Need a specific workout?

Leave your comment below and I’ll do my best to reply and/or create a post for you 🙂