Just Move – Series 1

Say Yes to our new series of JUST MOVE – Micro Workouts!


Are you pressed for time? Does it feel impossible to fit exercise into your busy schedule? We completely understand. We know it can be a challenge to find an hour in the day to devote to working out, but what if we told you that you could fire up your metabolism, lose fat, build lean muscle and improve heart function with 10-minute total-body “just move” workouts spread throughout the day? Sounds like a dream come true, right?

It’s proven that several high-intensity short-duration workouts are just as effective as long, moderate-intensity workouts. So, if you have 10-minutes, you have a killer workout opportunity! We aren’t saying that micro workouts should replace all of your time in the gym, but they are a great way to get the heart rate up on a busy day and are super beneficial. WE LOVE THEM and do them often, which is why we have put together five different exercises with little rest in between for a complete cardio and strength workout just for you.

We chose these exercises for you because they are some of our favorites and you can do them just about anywhere. Oh and they require ZERO equipment…even better! Since this workout is only 10 minutes, each exercise should be done with maximal effort and with proper form. You’ll be amazed at what you can do in just 10 minutes when you make the most of your time! Remember…you get out, what you put in…so give each repetition your absolute best effort!

Ready, Go!



Just Move – Micro Workout

Complete a 5 to 10-minute dynamic warm up before getting started. After you are warmed up, perform the below exercises as hard has you can for 20 seconds, followed by 10 seconds of rest. Complete 4 rounds of each exercise before moving on to the next exercise.


  1. High Knees

Start with your feet hip-width apart and knees slightly bent. Bring your right knee to waist level and swing your left arm forward. Quickly place your foot back down on the ground and bring your left knee to waist level and your right arm forward. Continue to alternate legs and swing the arms. We like to count our reps and beat that number of reps in the next round. Modify this exercise by slowing down and marching in place.


  1. Squat Jumps

Start with your feet hip-width apart and lower into a deep squat. Reverse the motion and jump as high as you can. Land on the balls of your feet and with bent knees. Try to land as softly as possible. Modify this exercise by doing regular bodyweight squats.


  1. Push Up with Alternating Arm Raises

Begin in a high plank position with hands directly under the shoulders or slightly wider than shoulder-width apart. Perform a push up. When you get to the top, raise your right arm overhead. Lower your right hand back to the floor and perform another push up. When you get to the top, raise your left arm overhead. Modify this exercise by performing knee push ups.


  1. Lateral Jump Burpees

Stand with your feet hip-width apart and lower into a squat. Place your palms on the floor in front of you, just outside of the feet. Jump your feet back so that you’re in plank position. Quickly jump the feet back to the hands and get back into the squat position. As soon as you get into the squat position, jump laterally to your right. Perform another burpee and jump laterally to your left. Modify this exercise by eliminating some of the explosive movements.


  1. Cross-Body Mountain Climbers

Begin in a push up position with hands slightly wider than shoulder-width. Make sure your body forms a straight line from your head to your heels. Lift up your right foot and bring your right knee to your left elbow. Return to starting position and switch legs. Continue to alternate sides. Modify this exercise by performing slow mountain climbers.



Download the PDF below to your phone so you can access it at anytime that you feel you can squeeze in a sweaty 10 minute workout.  All you need is a little bit of time, our PDF and your body to JUST MOVE!  Comment below if you do this routine and share it with your friends by clicking the share button at the bottom of the post!