10 Minute Total-Body SWEAT Workout

This Total-Body SWEAT Workout works every muscle in your body without weight in only 10 minutes!

Whether you’re in your home or travelling around the world, you can do this 10 minute SWEAT workout anywhere! This workout works every muscle in your body without weight, making it super convenient and effective. 


I personally do this workout on days when I can’t make it to the gym and still want to get my SWEAT on.

Seriously, you WILL be drenched in sweat at the end of this workout. AKA why I named this the 10 Minute Total-Body SWEAT Workout.

10 Minute Total-Body SWEAT Workout

The key with sticking to a workout routine is not making it complicated. If you only have 10 minutes, then workout for 10 minutes.

Remember “KISS” from school? AKA “Keep it Simple Stupid”. Follow this motto when planning your workouts and you will be floored with how quickly you see results.

Being healthy is not about doing crazy two hour workouts. It's about conscious movement and being active. So let’s “KISS” and get our SWEAT on!

Follow me on Instagram and post a sweaty selfie with the hashtag #live2thriveKS so I can see your progress. ♥

The Workout

Complete each exercise for 30 seconds. No breaks between exercises.

Complete 4 total rounds of each exercise with a 10-15 second break between each round. The workout should take 10 minutes from start to finish.

10 Minute Total-Body SWEAT Workout- squat jumps
10 Minute Total-Body SWEAT Workout-squat jumps

1. Plié Squat Jumps with Hands Behind Head – Place you hands behind your head and get into a wide squat stance with your feet slightly turned out. Jump up and down landing toe-heel, keeping your back straight.

*MODIFICATION*- Remove the jump and do full-range squats.

10 Minute Total-Body SWEAT Workout-lunge kick
10 Minute Total-Body SWEAT Workout- lunge kick

2. Lunge with a Front Kick – Get into a high-lunge position. Kick your back leg forward as your stand up from your lunge. Return to your lunge position and repeat this movement on the same leg for 30 seconds. After 30 seconds, switch legs.

*MODIFICATION*- Can hold onto a wall, chair, or a sofa with your opposite arm if too difficult to balance.

10 Minute Total-Body SWEAT Workout-plank knee ins

3. Forearm Plank Knee-Ins– Get into a forearm plank position, making sure your elbows are directly beneath your shoulders. Pike your butt into the air while driving your right knee into your chest. Push your shoulder blades up and away from your body at the same time. Return to a plank position. Repeat alternating legs each movement.

*MODIFICATION*- Place both knees on the ground between knee-ins.

10 Minute Total-Body SWEAT Workout-spiderman plank

4. Spiderman Plank – Get into a high plank position, making sure your wrists are directly beneath your shoulders. Crunch one knee to the same elbow. Return to a high plank. Repeat alternating sides.

*MODIFICATION*- If your wrists hurt, do this in a forearm plank. Can also modify this exercise by moving to your knees.

10 Minute Total-Body SWEAT Workout

If you liked this workout, AKA it made you SWEAT, "like" this post below by hitting the heart!

Get more workouts like this and 20 of my best snacks you can make in 5 minutes or less with my FREE Snack Guide here.