10 MIN Home Workout (NO EQUIPMENT NEEDED!)

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  • Here’s a home workout that will take you just 10 min to do that will make you feel as if you’ve been training for an hour. The key to workout effectiveness is intensity. I say it all the time, you can train hard or you can train long but you can’t do both. In this video, I’m going to show you a 10 minute home workout that requires no equipment at all and will give you an incredible conditioning effect.
    The key to the success of this home workout is its simplicity. Simple however does not mean easy. What I’m referring to is that the complexity of the exercises themselves (both in the number of them and the mechanics and coordination required to perform them) is not difficult. The ability to perform the workout without a high effort however is not possible. You need to be committed to working if you want to see the results from this.
    What I have done is make sure that we are meeting the minimum requirements of training like an athlete in this workout. That means, that we want to make sure we are training in all three planes. Too often, our weight training focuses on performing movements that exist almost solely in the sagittal plane. Without training or moving in the all important frontal and transverse planes as well, we are not training athletically and are setting ourselves up for developing muscular and strength imbalances.
    The key to this workout is that it is something that you can do anywhere, without any equipment at all.
    Each of the three exercises in this home workout are to be performed for one minute straight. Choose the ability level that most accurately matches with yours. You can do this at the beginner, intermediate or advanced levels.
    The three main exercises in the workout have a variation for each level. Mostly, the differences in the exercise variations are determined by the speed at which you perform the exercise. For instance, in the case of the mountain climber, beginners can deliberately step into each rep while the most advanced can sprint through the reps.
    The goal is to complete 3 straight minutes of work at a level that challenges you the most. It is ok if you want to vary the ability levels across the three exercises in this home workout. For instance, you may be great at mountain climbers and want to do them at more of an intermediate or advanced level but have a hard time with the kickthroughs because your current training has led to weakness in the transverse plane, and therefore want to do this at a more beginner level. Whatever you do, choose the levels that challenge you the most.
    At the end of each round of the three movements you will earn a 30 second rest. Repeat for two more rounds with another brief bout of rest in between the second and third. This will result in a total workout time of 10 minutes.
    Try this with your friends and see who can last longer. Again, this is a simple workout but by no means is it easy. I’m expecting that your heart will be pumping and you will be sweating by the time these 10 minutes are over. It shows you once again that you don’t have to train for a long time if you want to see results. You just have to be willing to put up a good effort.
    Recapping, the exercises in this workout are as follows:
    Minutes 1, 4, and 7 - Mountain Climbers with beginner, intermediate and advanced modifications.
    Minutes 2, 5, and 8 - Skier Hops with beginner, intermediate and advanced modifications.
    Minutes 3, 6, and 9 - Side Kickthroughs with beginner, intermediate and advanced modifications.
    If you are looking for a complete step by step program that shows you how to train like an athlete and gives you daily meal plans to get you ripped and muscular like one as well, be sure to click the link below and check out the ATHLEAN-X Training System that is most matched to your current goals.
    For more videos on home workouts for fat burning and the best home fat loss workout with no equipment required, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published.
    Build Muscle in 90 Days - athleanx.com/x/my-workouts
    Subscribe to this channel here - declips.net/user/jdcav24

KOMMENTARE • 80

  • ATHLEAN-X™
    ATHLEAN-X™  Vor 11 Monate +696

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!
    giveaway.athleanx.com/ytg/10-min-home-workout
    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • vegasmooch
      vegasmooch Vor 11 Monate

      This Video is V SHRED approved.

    • skipping goshly
      skipping goshly Vor 11 Monate

      Can you please show us ankle stretches my foot feels so tight that my feet bend inwards lol and feet please, Thank you

    • MrPhen2006
      MrPhen2006 Vor 11 Monate

      How about you give away gains???

    • Moon
      Moon Vor 11 Monate

      𝘿𝙤 𝙮𝙤𝙪 𝙠𝙣𝙤𝙬 𝙩𝙝𝙚𝙧𝙚'𝙨 𝙖 𝙘𝙝𝙖𝙣𝙣𝙚𝙡 𝙘𝙖𝙡𝙡𝙚𝙙 𝙊𝙁𝙁𝙄𝘾𝙄𝘼𝙇𝙏𝙃𝙀𝙉𝙓 𝙩𝙧𝙮𝙞𝙣𝙜 𝙩𝙤 𝙧𝙞𝙥 𝙤𝙛𝙛 𝙤𝙣 𝙮𝙤𝙪𝙧 𝙣𝙖𝙢𝙚? 𝙏𝙝𝙚𝙮'𝙧𝙚 𝙥𝙧𝙤𝙗𝙖𝙗𝙡𝙮 𝙩𝙧𝙮𝙞𝙣𝙜 𝙩𝙤 𝙨𝙚𝙡𝙡 𝙩𝙝𝙚𝙞𝙧 𝙨𝙝𝙞𝙩 𝙗𝙖𝙨𝙚𝙙 𝙤𝙛𝙛 𝙮𝙤𝙪𝙧 𝙣𝙖𝙢𝙚.

    • lardus86
      lardus86 Vor 11 Monate

      Attempted this after a 5km run. Wow, it really worked me and I had to slow down sometimes to beginner mid-set! Thanks Jeff :)

  • Anshuman Sengupta
    Anshuman Sengupta Vor 22 Stunden

    What happen to the upper body?

  • Ruthie R
    Ruthie R Vor Tag

    Damn.

  • Harry Mcough
    Harry Mcough Vor 2 Tage

    Fuck me that was hard

  • johndavid Givhan
    johndavid Givhan Vor 3 Tage

    Thank you soo much My man I got some products for you . #lifepreservation DrOGX . Let’s go for longevity. Blessings Sir!

  • Ray1905
    Ray1905 Vor 9 Tage

    This is very helpful now that I'm stuck training at home, thanks.

  • Annie B
    Annie B Vor 10 Tage +1

    Who's here because Cornovirus shut their gym?

  • pnlbuck
    pnlbuck Vor 10 Tage

    bboy 101

  • Emon Hossain
    Emon Hossain Vor 10 Tage

    to think how important this'd be now.

  • MrNvbeatz
    MrNvbeatz Vor 11 Tage

    This workout destroyed my glutes 😯
    Well played sir. 👏

  • It's Your Fitness
    It's Your Fitness Vor 11 Tage +1

    Visit my Channel for Fitness related content > declips.net/channel/UCOE9L7z1Jc-cQXbQ7rUTHlw

  • Mr Succ
    Mr Succ Vor 14 Tage +3

    Jeff should call it the Corona Virus Lockdown Workout

  • Quantum Aids
    Quantum Aids Vor 14 Tage +9

    Who’s here because the gym is closed

    • Max Heithmar
      Max Heithmar Vor 12 Tage +2

      Quantum Aids yup. Looked up Jeff’s last 3 home workout vids and making a hybrid routine out of them

  • Nacho Torres
    Nacho Torres Vor 14 Tage

    Coronavirus anyone?

  • Ash Strader
    Ash Strader Vor 20 Tage

    Thank you!

  • calenstube
    calenstube Vor 27 Tage +1

    Break dance 101 lol

  • eqnawr sayaṃ
    eqnawr sayaṃ Vor 28 Tage

    truly excellent trainer.

  • Ravikiran N
    Ravikiran N Vor Monat

    Beginner level is Oly tough as per your timings, awesome exercise just tried it, I'm gonna continue... Doing it everyday

  • Rohan Regmi
    Rohan Regmi Vor Monat +1

    Me
    watching this: this looks easy
    tries to do it: WHAT IN THE ALICE'S WONDERLAND!

  • shivansh pandey
    shivansh pandey Vor Monat

    Me :- what is this this it is a piece of cake for my bidy i am training for 3 days
    Started directly advanced


    2min later :- now i can see how my death looks like

  • Konstantinos 1980
    Konstantinos 1980 Vor Monat

    Αλβανομουτρα έχει...

  • Kyle Prescod
    Kyle Prescod Vor Monat

    I could do this workout everyday 😅

  • Dragon Man
    Dragon Man Vor 2 Monate

    What’s that🥴?

  • Dale Press
    Dale Press Vor 2 Monate

    Should I be worried that he's out of breath just talking?

  • Edge Transit
    Edge Transit Vor 2 Monate +1

    And is that first exercise mountain climbers? it looks the same so i cant tell lol

  • Edge Transit
    Edge Transit Vor 2 Monate +1

    Honestly i feel the advanced version of that final exercise is easier to get rotation. I feel like when you dont lift one arm, it makes it harder to get your leg in that position and get full rotation. Anyone else feel this way?

  • eddieVxV
    eddieVxV Vor 2 Monate

    This work out killed me !!! I need to do more cardio

  • NotJamesHack
    NotJamesHack Vor 2 Monate +1

    #Notification Sqaud

  • ソブリノルーク・

    A friend of mine recommended me this channel and well this is actually helpful

  • J. N
    J. N Vor 3 Monate

    Who wrote the music? I play metal and am interested in connecting with them
    Love your Programmes and am a member 🤘

  • S Lee
    S Lee Vor 3 Monate

    What nike sneakers model is he wearing?

  • chris rizos
    chris rizos Vor 3 Monate

    Can we combine this routine with, lets say a ten minute chest workout after? Or abs, or legs? And do everyday that routine and then alternating between chest, legs, and abs each day?

  • Muhammad Carrim
    Muhammad Carrim Vor 3 Monate

    This isn't a full body workout is it?

  • Maria Mones
    Maria Mones Vor 3 Monate

    Jeff can’t concentrate 😉😍 Lol please wear a T-shirt or a tank . Great workout 💪🏻

  • Elizabeth Loving
    Elizabeth Loving Vor 3 Monate

    It burns

  • T6C
    T6C Vor 3 Monate

    I love the idea, and practice, of working in 3 planes.

  • vertigohan
    vertigohan Vor 3 Monate

    I did today 2 rounds. It seemed easy but IT IS NOT. In 20 minutes I think I burned almost 300 cals.
    Thanks Jeff

  • Fliz Kayce
    Fliz Kayce Vor 4 Monate

    Just tried this because I'm traveling in an RV. It's hard! Do you recommend doing this daily?

  • O J Marin
    O J Marin Vor 4 Monate

    I'm doing this right now.

  • O J Marin
    O J Marin Vor 4 Monate

    I feel this video super helpful.

  • hk style
    hk style Vor 4 Monate

    Thank bro your video so helpfully

  • Andy Thousand
    Andy Thousand Vor 4 Monate

    Jeff has done it again!

  • Logan Guy
    Logan Guy Vor 4 Monate

    Great workout!!! ❤️

  • Bastian Rivero
    Bastian Rivero Vor 4 Monate

    Never say i cant

  • Messofanego
    Messofanego Vor 4 Monate

    I couldn't start off at Advanced and complete it one way through! I'm gonna go with intermediate for step through, the rest keeping on advanced. That's been working for this week, so inshallah will build up to advanced step through.

  • Oreseur
    Oreseur Vor 4 Monate

    Finally, a routine I can follow. I'm sick and tired of being fat. 2 weeks in to building healthy habits for a more active lifestyle.
    I'm still confused what exercise routine I should do. I'm new at this active pursuit to health and fitness thing.
    I'm glad to finally have something simple to follow for conditioning.
    I'm sick and tired of being fat.

  • Joel Morder
    Joel Morder Vor 4 Monate

    Started doing this to get back to exercising. Added a couple other things like push ups to get a little more in. But this surprisingly is a good sweat inducer. Somehow my lats are sore? What’s up with that?

  • Messofanego
    Messofanego Vor 4 Monate

    Wow, the advanced version of this is INTENSE!

  • JP_L
    JP_L Vor 5 Monate

    Jeff would be pretty good at capoeira🤔

  • The King Carrie
    The King Carrie Vor 5 Monate

    That breakdown was sweet

  • Daniel Scortini
    Daniel Scortini Vor 5 Monate

    is the transverse plane safe for lower back?

  • chriskoee
    chriskoee Vor 5 Monate

    You kinda remind me of Michael Scott from Dunder Mifflin Paper Company

  • Bashiruddin Hosein
    Bashiruddin Hosein Vor 5 Monate

    That's a badass workout and Music during the workout...

  • anurag gautam
    anurag gautam Vor 5 Monate

    Hi Jeff, I tried the Beginner Option but the Sagital Plane exercise caused backache as I have had minor slip disc about 5 yrs back. FYI, usually I do the therapic exercise daily to keep the backache at bay. I have decided to order the ZERO package but not sure how would the day-by-day plan accomodate my backache problem. Kindly advise.

  • Lewis Jones
    Lewis Jones Vor 5 Monate

    anyone know the song he uses for the workout?

  • jay Garcia
    jay Garcia Vor 5 Monate

    What shoes are those?! i must have them!!

  • Yannick Flestanon
    Yannick Flestanon Vor 5 Monate

    You CAN move like Justin Timberlake Jeff! You just gotta believe in yourself! Just like you believe in us training like athletes each and every day!!

  • Main Gamez
    Main Gamez Vor 5 Monate

    shld done a 10 min vid instead of 6. Do a follow along vid pls.

  • DOCMANHTN
    DOCMANHTN Vor 5 Monate

    Do you think you could do the things you can do without working extremely hard on it? With what you can do now like the amount weight you can bench? NO YOU CANT DO IT IF YOU DONT WORK ON IT. YOU CAN MOVE LIKE JT you just have to work extremely hard on it. Where there’s a will there’s a way

  • teacher habib
    teacher habib Vor 6 Monate

    hey
    thanks a lot for this amazing video is very effectively.

  • Ernest Adipt
    Ernest Adipt Vor 6 Monate

    Do this workout make my body look cool ?

  • Tenzin James
    Tenzin James Vor 6 Monate

    Should I only follow this workout or should I add more homeworkout like chest,abs and back?

  • Lyrically Gifted
    Lyrically Gifted Vor 6 Monate

    Can I do this everyday

  • Taylor N
    Taylor N Vor 6 Monate

    1.Mountain climbers
    2.Skeeter hops
    3.Twist throughs

  • jj
    jj Vor 6 Monate

    I'm starting jeffs workout videos on his channel today. I have started watching his channel since the beginning of last week and I've already lost 5lbs from eating the way he says to portion everything and I'm waiting to get my pay check to buy his training package. Can't wait! I use to be really fit before I had my son. But even then I was doing movements incorrectly. Jeff is awesome and a blessing!

  • Diego Sanabria
    Diego Sanabria Vor 6 Monate

    U r the best!!!

  • Геннадий Заика

    Тренировка отпадная! потеешь как конь, через 3 недели уже очень хорошие результаты

  • NadIeeh
    NadIeeh Vor 6 Monate +1

    Tried to do this with flip flops on...




    Now I'm writing my comment on a wheelchair

  • DreamRider
    DreamRider Vor 6 Monate

    I can see Jesse grinning and thinking, thank you jesus Jeff's doing this one. I'm tired just watching.
    As usual EXCELLENT video Jeff. ** cough ** and Jesse..

  • tree feller
    tree feller Vor 6 Monate

    Excellent

  • Danny B
    Danny B Vor 6 Monate

    He’s a machine!

  • Wayne Malcolm
    Wayne Malcolm Vor 6 Monate

    Good and simple. Good overall body workout. Will be adding this to my regiment for sure!! Thanks!!!

  • pharohbender
    pharohbender Vor 6 Monate

    beginner my ass, fuck me did 1 set im dying... wtf

  • Rc Barik
    Rc Barik Vor 6 Monate +1

    Boom boom wow cool✌✌✌💪💪

  • Sipe
    Sipe Vor 7 Monate +39

    3:20 I tried doing this wearing socks, on carpet floor.
    I almost broke my leggs. 😂

  • FromBeToReality
    FromBeToReality Vor 7 Monate

    THUMBS UP.
    then watch.
    NEVA any regrets for doing either!

  • JusticeMaster100 тм
    JusticeMaster100 тм Vor 7 Monate

    I did advanced! NO REST! IT WAS HARD BUT I THOUGHT I WAS BEGINNER????

  • John Rhodes
    John Rhodes Vor 7 Monate

    How often could you do this

  • Tarik Sadiku
    Tarik Sadiku Vor 7 Monate +1

    Should I do this everyday?