9-MINUTE WORKOUTS (easy, moderate, and 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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  • MONDAY: EFX Circuit 4

    Moderate. Full Body Workout.

    Side Lying Warm Up

    60s work intervals/ 15s rest intervals
    3 rounds with 3 exercises
    Skydivers Arms at Side
    Bodyrocks
    Jump Slide

    Cool Down: Straddle Reach

  • TUESDAY: 9-Minute ZEN

    Moderate. Full Body.

    Warm Up- Jumping Jacks

    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 ...

  • WEDNESDAY: EFX Circuit 1

    Hard. Full Body Strength Training.

    Side Lying Warm Up

    45s work intervals/ 15s rest intervals
    3 rounds with 3 exercises:
    Clock Jumps
    Tripod Push Ups
    Tripod Let Me Ups/ Fast Swimmers

    Cool Down: Straddle Reach

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

  • THURSDAY: 9-Minute POPTOP

    Moderate. No Equipment. Full Body.

    Warm Up: Jumping Jacks

    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 S...

  • FRIDAY: 9-Minute TUMBLEWEED 2

    Hard. No Equipment. Full Body.

    (begins 6:15)
    Side Lying Warm Up

    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 mus...

  • SATURDAY: Twisting Circuit

    Easy. Full Body Workout

    Warm Up: Low Knee March

    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

    Cool Down: Supine Hip Rolls

  • MONDAY: 9-Minute GLORY

    Moderate. No Equipment. Full Body.

    Warm Up: Jumping Jacks

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

    Cool Down: A-Frames

  • TUESDAY: 9-Minute KATRINA

    Semi-easy. No Equipment. Full Body.

    Warm Up: Jumping Jacks

    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,...

  • WEDNESDAY: EFX Circuit 2

    Hard. Full Body Strength Training.

    Side Lying Warm Up

    45s work intervals/ 15s rest intervals
    3 rounds with 3 exercises:
    Negative Pull Ups/ Skydivers Arms at Y
    Lateral Jump
    Pillar Reach

    Cool Down: Straddle Reach

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

  • THURSDAY: 9-Minute FIREFLY

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

    Warm Up: Jumping Jacks

    (Starts 02:44)
    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 abduct...

  • FRIDAY: 9-Minute PYRO

    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...

  • SATURDAY: Reaching Circuit

    Easy. Full Body Workout

    Warm Up: Low Knee March

    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 ...

  • MONDAY: 9-Minute GIGGLES

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

    (Starts 06:03)
    Warm Up: Side Lying Warm Up
    Squat to Deadlift: glutes, hamstrings, quads, calves, back, core, shoulders

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

    Burpees: glutes, hamstrings, quads, chest, sh...

  • TUESDAY: Glutes and Abs

    Moderate. 9-minute Workout.
    No Equipment.

    Workout starts 02:49

    Warm Up: High Knee March
    Glute Hip Ups
    V-Ups
    Speed Squats
    Cool Down: Pigeon Stretch

  • WEDNESDAY: EFX Circuit 3

    Hard. Full Body Strength Training.

    Side Lying Warm Up

    60s work intervals/ 15s rest intervals
    3 rounds with 3 exercises:
    1-arm Let Me Ins/ Skydivers Arms at T
    Low Lunge Arms at Streamline
    Side Pillar Reach

    Cool Down: Straddle Reach

    How to do pulling exercises at home: https://www.marklaur...

  • THURSDAY: NFC 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

  • FRIDAY: 9-Minute RONIN

    Semi-Hard. Full Body Strength Training.

    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 muscl...

  • SATURDAY: Tilting Circuit

    Easy. Full Body Workout

    Warm Up: Low Knee March

    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,...

  • MONDAY: 9-Minute YODA

    Semi-hard. Full Body Strength Training.

    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 ...

  • TUESDAY: Mobility Rx Workout 1- Round 1

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

    Warm Up: Jumping Jacks

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

    Cool Down: A-Frames

  • WEDNESDAY: Running Circuit 1

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

    Complex 1 Tutorials (starts 01:20)
    A. T Arm Squat
    B. Overkicks
    C. Hitch Hikers

  • THURSDAY: Mobility Rx Workout 1- Round 2

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

    Warm Up: Jumping Jacks

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

    Cool Down: A-Frames

  • FRIDAY: Agility Circuit 1

    Semi-Hard. 9-minute Workout.
    Optional Equipment. Full Body.

    Workout starts at 08:20
    Wind Shield Wipers
    ITB Leg Lift
    Step Up Complex

  • SATURDAY: Swimming Circuit 1

    Easy. Mobility Training for Hips, Spine, and Shoulders.

    Warm Up: Low Knee March

    Rehab Pull Overs
    Snow Angels
    Pelvic Tilt

    Cool Down: Hip Rolls