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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  • 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)

  • Mobility Rx Workout 2- Round 1

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

    Seated Rolls (arms front)
    Straddle Reach (reach up)
    Spider Crawl (crawl and press)
    Gate Swing Complex (arms front)

  • Mobility Rx Workout 2- Round 2

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

    Seated Rolls (hands on hips)
    Straddle Reach (with twist)
    Spider Crawl (with elbow lift)
    Gate Swing Complex (hands on hips)

  • Mobility Rx Workout 2- Round 3

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

    Seated Rolls (hands behind head)
    Straddle Reach (with twist and pointed toes)
    Spider Crawl (roll and lift)
    Gate Swing Complex (hands behind head)

  • 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

  • WEDNESDAY: Running Circuit 2

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

    Complex 2 Tutorials (starts 01:20)
    A. ITB Kickout
    B. Saxon Tilt
    C. S2S Reach

    Instead of ITB Kickouts, you can also do ITB Leg Lifts. Again, do 30 seconds on each side.

  • WEDNESDAY: Running Circuit 3

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

    Complex 3 tutorials (starts at 01:20)
    A. Dive Bombers
    B. Streamline RDL
    C. Back Lunge

  • 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

  • Agility Circuit 1

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

    Workout starts at 01:42
    Wind Shield Wipers
    ITB Leg Lift
    Step Up Complex

  • Agility Circuit 2

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

    Workout starts at 01:42
    Twist and Reach
    Barbell Back Lunge
    Dynamic Squats

  • Agility Circuit 3

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

    Workout starts at 01:38
    Barbell Step Up
    Tripod Push-Up
    Fast Swimmers

  • Quick Workout Program

    4 seasons

    Total Fitness Solution
    ⏱ less than 20 minutes
    📆 3 x per week, 4 weeks

    Floor space only