Only Have 10 Minutes to Spare? Try This!

Burn 100 calories in 10 minutes: The fast total body workout you can do at home

You don’t need to spend hours in the gym to get fit — if you can find 10 minutes, you can do it.

I call this the pyramid workout, and it’s far and away my go-to routine because you can do it anywhere, anytime, with anyone. No equipment or large space is required. I do this in my bedroom when I don’t want to go to the gym. I do it in my hotel room when I’m on the road. I do it on the beach when I’m on vacation —you get the idea.

Here’s how it works: There are 10 moves. For the first move, do 100 reps. For the second moved, 90 reps. The third, 80. Then 70, 60, 50 and so on down the line, until you get to the last move, which you will do 10 reps of. As you decrease in reps, the exercises increase in difficulty, so it’s built to even itself out. One pyramid should take you 10-12 minutes and burn between 100-150 calories. For more of a workout, try to do as many pyramids as you can in an hour.

Butt kickers: 100 reps (left side + right side = 1 rep)

Jenna Wolfe shows off butt kickers.

Lance Booth/TODAY

Jumping jacks: 90 reps
(Modification: For increased difficulty/burn, hold a water bottle or light weight in each hand.)

Jenna Wolfe shows jumping jacks

Lance Booth/TODAY

Uppercuts, sitting on the floor: 80 reps (left side + right side = 1 rep)
(Modification: To decrease difficulty, you can do these in a squat, as pictured)


Samantha Okazaki / TODAY

Hip raises, with both feet on the floor: 70 reps

Jenna Wolfe demonstrates hip raises.

Samantha Okazaki / TODAY

Renegade Rows: 60 reps (left side + right side = 1 rep)
(Modification: Add light weights in each hand for a harder workout)

Renegade rows

Samantha Okazaki / TODAY

Pikes: 50 reps

Jenna Wolfe

Lance Booth/TODAY

High knees: 40 reps (right side + left side = 1 rep)

Jenna Wolfe demonstrates high knees

Samantha Okazaki / TODAY

Mountain climbers — fast: 30 reps (left side + right side = 1 rep)

Mountain climbers

Lance Booth/TODAY

Crab touches: 20 reps (left side + right side = 1 rep)

Jenna Wolfe crab touches

Lance Booth/TODAY

Pushup Jacks: 10 reps

Crab touches

Lance Booth/TODAY

Want more? Skip the gym and try these 3 moves from Jenna for another great at-home workout.

And get Jenna’s easy tips for how to cut hundreds of extra calories every day without even trying.

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