Squatting is one of the best ways to strengthen your lower body and increase your overall mobility. It's also an incredibly effective way to burn calories and improve your cardio health. And even though you might not think that squats can be an intense workout, they can actually be quite challenging if done correctly! That's why we've put together this 10 minute squat workout specifically designed for beginners who want to build muscle tone and get stronger without a long commitment or equipment.
Squat with arm raises (30 seconds)
To do this exercise, simply stand with your feet slightly wider than hip-width apart and lower into a squat. Then raise your arms out in front of you at shoulder height (as if they were parallel to the floor), then raise them to the sides, and then behind you.
Jump squats (30 seconds)
- Jump squats (30 seconds)
How to do it: Stand with your feet shoulder-width apart, toes pointing forward and arms at your sides. Keeping your body straight, lower into a squat by bending at the knee and hips. As you squat down up to 40 degrees, explode upward as high as possible using only your legs—no momentum from swinging or jumping with arms. Land softly in the starting position and repeat for 30 seconds.
Single leg squats (30 seconds)
- While holding a dumbbell in each hand, stand with your feet hip-width apart.
- Lift the weight of your back foot off of the ground and bend that knee slightly to lower yourself into a squat position.
- Keep your front knee behind or above your toes while keeping the weight in between them (don’t let either knee go past its respective toe).
- Return to standing and repeat with other leg.
Deep sumo squats (30 seconds)
- Place feet slightly wider than shoulder width apart
- Keep knees behind toes
- Bend hips back and down, keeping spine straight
- Squat as low as you can without losing balance or form (just above parallel)
- Push through heels to return to standing
Isometric squat hold (30 seconds)
The isometric squat hold is a great exercise for your core and back.
What you'll need: Nothing! You can do this anywhere, anytime.
How to do it:
- Stand with your feet shoulder-width apart and place your hands on your hips. Stand tall as you keep your chest lifted and stomach pulled in (picture what “good posture” looks like when someone's standing straight up). Keep a slight bend in the knees throughout the entire movement.
- Begin to slowly lower yourself by bending at the knees until they're parallel to the ground (this will be about halfway down), then push back up as if climbing stairs one leg at a time; if needed, allow yourself to bend forward slightly while pushing back up with each leg until they're straight again — but don't worry too much about looking graceful here! Just make sure that each rep is controlled so that you never dip below parallel again; if needed, stop mid-way through each rep so that both legs are still bent and then come back up again before continuing with another rep — this helps prevent injury because it allows us some “wiggle room” so we don't get carried away by trying too hard!
- Repeat steps 1 & 2 8 times total (4 times per side).
You just did a great 10 minute squat workout!
Congratulations, you just finished your 10 minute squat workout! You can do this workout at home or the gym, and it's great for beginners and advanced exercisers alike. Do not let the length of this workout fool you: it's tough! However, if you stick with this routine over time, your confidence and strength will increase as well as your ability to burn fat and build muscle.
This 10 minute squat routine is best done in the morning; it wakes up muscles that have been dormant all night long and gets them ready for whatever activity lies ahead (like going to work). But don't worry about what time of day works best for YOU—this entire routine only takes ten minutes.
I hope you enjoyed this 10 minute squat workout! I know it can be hard to find time for exercise in your busy schedule, but trust me when I say that this is the best way to start. Not only does it get your heart rate up and burn calories quickly, but it also works out all of those hard-to-reach muscle groups (like your glutes!). As always, remember that consistency is key—so keep up the good work!