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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  • ZEN: Core, Legs, and Mobility

    Moderate. Full Body.

    Warm Up: Low Knee March
    Workout starts 03:26
    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 erectors, s...

  • EFX Circuit 1

    Hard. Full Body.
    Warm Up: 1 minute High Knee Run

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

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

  • 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, Kickout to 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:...

  • 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: ...

  • RONIN 9-minute Workout

    Semi-Hard. Full Body.

    How to do pulling exercises at home:
    https://marklauren.com/blog/tutorials/let-me-ups/

    Warm Up: Low Knee March

    Workout starts 03:17
    Push Ups: chest, shoulders, triceps, core, hip flexors, quads
    Tripod Let Me Ups: lats, read delts, biceps, forearms, spinal erectors, glut...

  • YODA 9-minute Workout

    Semi-hard. Full Body.

    How to do pulling exercises at home:
    https://marklauren.com/blog/tutorials/let-me-ups/

    (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, glute...

  • 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, ...

  • PYRO 9-minute Workout

    Semi-Hard. Full Body.

    (Starts 03:03)
    Skydivers: mid to lower traps, shoulders, scapular muscles, spinal erectors, neck, glutes, core, hamstrings, hip adductors and abductors

    Squat to Deadlift: hamstrings, calves, glutes, quads, lats, spinal erectors, core, shoulders

    Burpees: glutes, hamstrin...

  • 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)

  • Mobility Rx Workout 1- Round 3

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

    Side Lying Snow Angel (full arm swing)
    Isometric Lunge (saxon tilt)
    Zombie Squats (hip width)
    Scorpion Complex (over kick)