The Busy Woman’s Body Weight Workout

This bodyweight routine for busy women will whip you into shape in less than 10 minutes a day!

body weight workout

Sometimes it can be hard to find the time (and energy) to get to the gym each day. Luckily, the busy woman’s body weight workout can be performed from just about anywhere, in as little as 10 minutes! Aside from helping you lose weight and firm-up, this routine will boost your energy as well!

Exercising does not need to take up a large portion of your day. An effective workout can be performed in just minutes, by utilizing interval training.

This routine will switch back and forth, from body weight strength exercises to high-intensity moves that will get your heart pumping. Combining these two forms of exercise will allow you to get the most out of your time and effort.

You don’t need fancy equipment or an expensive gym membership to reach your goals. You can complete this routine at home, at work (on your lunch break), at the playground with the kids, or wherever else you may have 10 minutes to spare!

When you realize that exercise does not have to be complicated, you’ll realize that the body of your dreams is within reach!

Key Component to Weight Loss: Clean-Eating

Of course, we can’t forget that clean-eating is a key part to feeling and looking great! It is imperative that you stick to a healthy diet when trying to shed pounds and inches.

Clean eating is consuming foods that are fresh and unprocessed, like lean meats, fresh fruits and veggies, and whole grains. These foods are naturally lower in calories than processed foods, and packed full of vital nutrients that your body requires! Next time you go grocery shopping, use our Ultimate Clean-Eating Grocery List to guide you!

The Busy Woman’s Body Weight Workout

What you need: a yoga mat or towel

What to do: Perform the specified number of reps per exercise. Rest 1 minute between rounds. Complete 2 rounds. We’ve included instructional videos for each exercise at the bottom of this post.

  • 10 Body Squats
  • 5 Jump Squats
  • 10 Push-ups
  • 50 Mountain Climbers
  • 10 Reverse Lunges (per leg)
  • 50 Jumping Jacks
  • 10 V-ups
  • 5 Squat Thrusts

Instructional Videos

Body Squats

Jump Squats


Mountain Climbers

Reverse Lunges

Jumping Jacks


Squat Thrust


The busy woman’s body weight workout can be performed up to 5 times per week, and if you have a little extra time, you can perform more than 2 rounds! Getting healthy requires you to eat nutritious foods and just get moving! This routine is an excellent place to start.

What did you think of this workout? Let us know in the comment section! If you enjoyed it, you may also like these other body weight routines…

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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