QUICK WORKOUTS

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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  • KATRINA: Crunch, Seated Twist, Deadlift

    9-minute Full Body Workout
    Floor Space Only

    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

    9-minute Full Body Workout
    Floor Space Only

    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: glutes,...

  • GLORY: Kickout, Push Up, RDL to Squat

    9-minute Full Body Workout
    Floor Space Only

    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

    9-minute Full Body Workout
    Floor Space Only

    (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): glutes, q...

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

    9-minute Full Body Workout
    Floor Space Only
    Advanced

    (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...

  • Glutes and Abs

    Floor Space Only

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

  • NFC- Home Workout- All Levels

    Full Body Workout
    Floor Space Only

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

  • NFC- Home Workout- Advanced

    Full Body Workout
    Floor Space Only

    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

    Full Body Workout
    Floor Space Only

    (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: hamstrings, glute...

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

    Full Body Workout
    Equipment: table, barbell, or suspension straps at hip height

    (Starts 02:22)
    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...

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

    Full Body Workout
    Equipment: table, barbell, suspension straps at hip height

    (Starts 03:08)
    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 ere...

  • GIGGLES: Squat to Deadlift, Swimmer, Burpee

    Full Body Workout
    Floor Space Only

    (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, core

  • PYRO: Skydiver, Deadlift to Squat, Burpee

    Full Body Workout
    Floor Space Only

    (Starts 01:56)
    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: g...

  • 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

    Full Body Stretching
    Floor Space Only

    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

    Full Body Stretching
    Floor Space Only

    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

    Full Body Stretching
    Floor Space Only

    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

    Full Body Stretching
    Floor Space Only

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

  • Mobility Rx Workout 2- Round 2

    Full Body Stretching
    Floor Space Only

    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

    Full Body Stretching
    Floor Space Only

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

  • Running Circuit 1

    Full Body Workout
    Floor Space Only

    Complex 1 Tutorials (starts 01:35)
    A. T Arm Squat
    B. Overkicks
    C. Hitch Hikers

  • Running Circuit 2

    Full Body Workout
    Floor Space Only

    Complex 2 Tutorials (starts 01:35)
    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.