10-Minute A$$-Kickin’ Water Jug Workout

Strapped for time and still want to get your workout in? Traveling and don’t have access to equipment? Don’t belong to a gym and don’t want to invest in weights? Do this 10-minute a$$-kickin’ water jug workout and feel the BURN! Not to mention SEE amazing results!


I created this 10 minute total-body workout to burn major calories (make you sweat), tone your legs and butt, strengthen your arms, and chisel your abs, WITHOUT needing to leave your house.

All you need is a gallon-sized water jug and some room to move around. A water jug weighs 8 pounds and you can buy one for $1 at your local grocery store, making it a great alternative for weights.

Too much weight? Drink some water!

Too little weight? Fill your jug up with sand, dirt, and/or rocks to add some extra pounds. You can also double the length of this workout, making it 8 rounds instead of 4, to increase its intensity.

10 minute water jug 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. If you don’t have weights, pick up something that weighs a few pounds and use that instead. As crazy as it seems, staying healthy and fit is REALLY that simple.

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 this water jug workout going!

The Workout

Complete the following exercises continuously (no breaks in between exercises).

After you complete 1 round of exercises, take a 10-15 second break.

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

10 minute water jug workout

1. Squat Jumps with Overhead Press (Cardio) – Holding the jug in both hands, squat and jump to a standing position, pressing the jug over your head. Make sure your arms are in line with your shoulders when pressing the jug over your head.

Reps- 15

*MODIFICATION*- Remove the jump.

10 minute water jug workout

2. Single Leg Deadlift With a Row (Legs) – Holding the water jug in your right hand, balance on your left leg and hinge forward at your hips keeping a flat back. Lower until your water jug is about 1 inch lower than your knee. From here (still balancing on one leg), row the jug up to your armpit and return it to its starting position. Stand up placing your foot back on the ground.

Single Leg Deadlift Tips:

  • Maintain a slight bend in your standing leg throughout this exercise. Why? Locking your leg out could hurt your knee, and bending your leg will be turn this exercise into a squat instead of a deadlift.
  • Throughout this movement make sure your hips are square to the floor.
  • Look forward as you hinge, keeping your chest lifted.
  • Keep your back leg engaged with your toe pointing down throughout this exercise.
  • Keep your abs engaged throughout this exercise. This will make it easier to stay balanced.

Reps-10 on each leg

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

10 minute water jug workout

3. Single Leg Bicep Curls (Arms) – Standing on one leg hold the water jug by its handle in your opposite hand. Extend your opposite arm to the side at shoulder height  to maintain balance (make sure your palm is open and is facing forward). Keeping your abs tight, curl the jug towards your shoulder. Return the jug to its starting position.

Reps- 10 on each arm

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

10 minute water jug workout

4. Weighted Toe Touches (Abs) – Lie flat on your back with your legs raised towards the ceiling (will make a 90 degree angle). Extend your arms towards the ceiling holding the water jug with both hands. Lift and reach the water jog towards your toes, lifting your shoulder blades off the mat. Return to your starting position.


*MODIFICATION*- Bend knees towards your chest instead of keeping them straight.

10 minute water jug workout

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