9-MINUTE WORKOUTS (easy to hard)

Don't have enough time to get fit? With these full body 9-minute workouts, a lack of time is no longer a valid excuse.

Workouts that require zero equipment say Floor Space Only in the video descriptions.

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  • WEDNESDAY: EFX Pull Up, Lateral Hop, Pillar Reach

    Hard. Full Body. Give a 'Hooya!' if you want more like this!

    Warm Up: 60 Seconds of High Knee March.

    How to do pulling exercises at home: https://www.marklauren.com/blog/category/tools/

    3 rounds with 60s work and 15s rest.
    Negative Pull Ups
    Lateral Hop
    Pillar Reach

    Cool Down: Isometric Pigeo...

  • ZEN: Crunch, Bloomer, Squat to RDL

    Moderate. Full Body.

    Warm Up- Low Knee March

    9-minute Circuit (starts 03:23)
    Straight Leg Crunch: abs, hips flexors, serratus, shoulders, quads, shin muscles
    Deep Squat to Bloomer: hamstrings, glutes, quads, shin muscles, spinal erectors
    Squat to RDL: glutes, quads, hamstrings, calves, spinal...

  • RONIN: Push Ups, Let Me Ups, Jump Squats

    Semi-Hard. Full Body.

    Warm Up- Low Knee March

    9-minute Circuit (starts 03:15)
    Push Ups: chest, shoulders, triceps, core, hip flexors, quads
    Tripod Let Me Ups: lats, read delts, biceps, forearms, spinal erectors, glutes, abs, hamstrings, hip flexors, obliques, quads, shin muscles
    Jump Squats: g...

  • YODA: Contra Press, Let Me Up, Iron Mikes

    Semi-hard. Full Body.

    Warm Up- Low Knee March

    9-minute Circuit (starts 03:55)
    Contra Press: chest, shoulders, triceps, core, hip flexors, adductors
    Let Me Ups: lats, read delts, biceps, forearms, glutes, abs, hamstrings
    Iron Mikes: quads, glutes, hamstrings, calves, spinal erectors, core

    Co...

  • PYRO: Skydivers, Squat-Deadlift, Burpee

    Semi-Hard. Full Body.

    Warm Up- Jumping Jacks

    9-minute Circuit (starts 03:03)
    Skydivers: shoulders, spinal erectors, glutes, hip adductors and abductors
    Squat to Deadlift: hamstrings, glutes, quads, spinal erectors, shoulders
    Burpees: glutes, hamstrings, quads, chest, shoulders, triceps, forear...

  • EFX Clock Jump, Tripod Press, Let Me Up

    Hard. Full Body.
    Warm Up: 1 minute of Jumping Jacks

    How to do pulling exercises at home: https://www.marklauren.com/blog/category/tools/

    45/15 work to rest intervals
    Clock Jumps
    Tripod Press
    Tripod Let Me Ups or Fast Swimmers

    Cool Down: Supine Hip Rolls

  • Rehab Twisting Circuit

    Easy. Full Body Workout

    Single Arm Reach: shoulders, scapular muscles, neck, core, glutes

    Vertical Twist: glutes, core, shoulders, upper back, hamstrings, quads

    Windshield Wipers: abs, hip flexors, obliques, rear delts, mid to lower traps

  • KATRINA: Crunch, Seated Twist, Deadlift

    Semi-easy. 9-minute Workout.
    No Equipment. Full Body.

    Parallel Leg Crunch: abs, hips flexors, serratus, shoulders, quads, shin muscles
    Seated Twist: abs, glutes, hamstrings, shoulders, triceps, forearms, obliques
    Streamline RDL: hamstrings, calves, glutes, spinal erectors, shoulders, abs, quads

  • POPTOP: Crunch, Table Top, Squat

    Moderate. 9-minute Workout.
    No Equipment. Full Body.

    Bent Leg Crunch: abs, hips flexors, serratus, shoulders, quads, shin muscles
    Kickout to Table Top: glutes, quads, hamstrings, shin muscles, obliques, abs, shoulders, chest, triceps, forearms, spinal erectors, neck
    T-arm Squat/ Weighted Squats:...

  • SATURDAY: Rehab Reaching Circuit

    Easy. Full Body Workout

    Thumbs Up: rear delts, mid to lower traps, shoulder rotators, spinal erectors, glutes, core

    Pointer: shoulders, scapular muscles, spinal erectors, hip flexors, glutes, hamstrings, abs, neck

    S Reach: shoulder rotators, read delts, traps, spinal erectors, glutes, core, neck

  • GLORY: Kickout, Push Up, RDL to Squat

    Moderate. 9-minute Workout.
    No Equipment. Full Body.

    Squat to Kickout: legs, hips, arms, back, shoulders
    Dynamic Push-Up: chest, shoulders, triceps, core
    RDL to Squat: legs, hips, back, shoulders

  • TUMBLEWEED: Squat, Crunch, Squat Wheel

    Moderate. 9-minute Workout
    No Equipment. Full Body.

    (Starts 01:45)
    Double Kneeling to Squat: Glutes, hamstrings, quads, spinal erectors, obliques, shin muscles, rear delts, triceps, forearms

    Parallel Leg Crunch: abs, hips flexors, serratus, shoulders, quads, shin muscles

    Squat Wheel (low): gl...

  • TUMBLEWEED 2: High Knee Tuck, Crunch, Squat Wheel

    Hard. 9-minute Workout.
    No Equipment. Full Body.

    (begins 1:54)
    Seated High Knee Tuck: glutes, hamstrings, triceps, shoulders, forearms spinal erectors, quads, calves, shin muscles, abs, hip flexors

    Bent Leg Crunch: abs, hips flexors, serratus, shoulders, hip rotators, glutes, quads, shin muscl...

  • Rehab Tilting Circuit

    Easy. Full Body Workout

    Slow Swimmers: spinal erectors, neck, core, shoulders, scapular muscles, butt, hamstrings

    Hip Extensions: glutes, hamstrings, hip flexors, shin muscles, abs, lower back

    Saxon Tilt: obliques, abs, glutes, hamstrings, spinal erectors, shoulders, mid to lower traps, tric...

  • Glutes and Abs

    Moderate. 9-minute Workout.
    No Equipment.

    Workout starts 01:40
    Glute Hip Ups
    V-Ups
    Speed Squats

  • NFC- Home Workout- All Levels

    Semi-Easy. 9-minute Workout.
    No Equipment. Full Body.

    Bodyrocks
    Dynamic Squats
    Contra Push Ups
    Tilting Back Lunge
    Skydivers at T
    March in Place
    Superman RDL

  • NFC- Home Workout- Advanced

    Semi-Hard. 9-minute Workout.
    No Equipment. Full Body.

    Reaching Bodyrocks
    Dynamic Twist Squats
    1-Arm Contra Push Ups
    Iron Mikes
    Skydivers at Y
    High Steps
    One-Legged RDL

  • FIREFLY: S-reach, Starfish Pillar, Saxon Lunge

    Moderate. 9-minute Workout.
    No Equipment. Full Body.

    (Starts 01:40)
    S-reach: shoulder rotators, read delts, traps, spinal erectors, glutes, core

    Starfish Pillar: abs, obliques, serratus, hips flexors, shoulders, triceps, forearms, hip rotators, hip adductors and abductors

    Full Saxon Lunge: ...

  • GIGGLES: Squat to Deadlift, Swimmer, Burpee

    Hard. 9-minute Workout.
    No Equipment. Full Body.

    (Starts 01:45)
    Squat to Deadlift: glutes, hamstrings, quads, calves, back, core, shoulders

    Slow Swimmers: spinal erectors, neck, core, shoulders, butt, hamstrings

    Burpees: glutes, hamstrings, quads, chest, shoulders, triceps, forearms, ...

  • Quick Workout- Novice Timed Sets

    Floor Space Only

    Sumo Squats
    Pointers
    Mountain Climbers
    Swimmers

  • Quick Workout- Novice Circuit Training

    Floor Space Only

    Workout starts at- 03:49
    Dynamic Squats
    Military Presses
    Fast Swimmers
    Mountain Climbers

  • Quick Workout- Novice Circuit Training Vol. 2

    Floor Space Only

    Workout starts at 03:48
    Monkey Squat
    Side Crunch
    Twist & Reach
    Pillar Hip Twists

  • Mobility Rx Workout 1- Round 1

    Semi-Easy. 9-minute Workout.
    No Equipment. Full Body.

    Side Lying Snow Angel (hand behind head)
    Isometric Lunge (static)
    Zombie Squats (wider than shoulder width)
    Scorpion Complex (high kick)

  • Mobility Rx Workout 1- Round 2

    Semi-Easy. 9-minute Workout.
    No Equipment. Full Body.

    Side Lying Snow Angel (half arm swing)
    Isometric Lunge (with twist)
    Zombie Squats (shoulder width)
    Scorpion Complex (side kick)