Workout collection
Home Workouts in 10–60 Minutes
Valentyna Chemerys
Home workouts for the time you have today: 10, 20, 30, 45 or 60 minutes. Each one is a complete full-body workout focused on legs, glutes and core. No need to go in order: pick a short one on a busy day and a longer one when you have time. A mat and a chair are enough; dumbbells or water bottles are optional.
I show you every exercise
Short videos from the program: how to stand, where to look, how to move. In the app you'll find them next to each exercise.
What you’ll need
- A mat or a towel
- A chair or a sofa
- Optional — dumbbells or water bottles
- Comfortable clothes and water
What’s inside
1
10 Minutes · Morning Wake-Up
10 min · 4 exercises
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10 Minutes · Morning Wake-Up
10 min · 4 exercises
When time is short: 4 basic moves to wake your body up. Fine to do daily.
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Bodyweight Squat
2 × 15
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Push-up
2 × 10
Knees down is fine
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Glute Bridge
2 × 20
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Plank
2 × 30 s
2
20 Minutes · Full-Body Tone
20 min · 5 exercises
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20 Minutes · Full-Body Tone
20 min · 5 exercises
Legs, core and back in 20 minutes — 5 moves, 3 sets each.
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Bodyweight Squat
3 × 15
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Forward Lunge
3 × 20
10 per leg, walking if you have room
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Plank Shoulder Tap
3 × 20
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Bicycle Crunch
3 × 20
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Superman
3 × 15
3
30 Minutes · Legs, Glutes and Stamina
30 min · 8 exercises
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30 Minutes · Legs, Glutes and Stamina
30 min · 8 exercises
More legs and glutes, a little cardio for stamina. You will need a chair.
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Jumping Jack
3 × 30 s
No jump needed: step to the side and raise your arms
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Bulgarian Split Squat
3 × 20
10 per leg, back foot on a chair or sofa
-
Bench Dip
3 × 12
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Dumbbell Sumo Squat
3 × 20
Bodyweight or any weight you have at home
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All-Fours Bent-Knee Leg Lift
3 × 30
15 per leg
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Mountain Climber
3 × 30 s
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Wall Sit
3 × 30 s
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Bird Dog
3 × 12
4
45 Minutes · Glutes, Waist and Arms
45 min · 9 exercises
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45 Minutes · Glutes, Waist and Arms
45 min · 9 exercises
Detailed work for glutes, waist and arms — 4 sets in the main moves.
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Forward Lunge
4 × 24
12 per leg
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Superman
4 × 20
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Curtsy Lunge
4 × 20
10 per leg
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Diamond Push-up
3 × 10
Knees down is fine
-
Single-Leg Glute Bridge
4 × 30
15 per leg
-
Side Plank
3 × 30 s
Each side
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Side-Lying Leg Raise
4 × 15
Each leg
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Russian Twist
4 × 30
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Cat-Cow Stretch
3 × 30 s
5
60 Minutes · Complete Workout with Stretching
60 min · 12 exercises
⌄
60 Minutes · Complete Workout with Stretching
60 min · 12 exercises
The longest one: full body, a few jumps (swap them for steps if you like) and stretching at the end.
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Jump Squat
4 × 15
Or regular squats without the jump
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Forward Lunge
4 × 20
10 per leg, walking if you have room
-
Push-up
4 × 10
After each push-up, turn into a side plank
-
Russian Twist
4 × 30
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Plank Jack
3 × 30 s
No jump needed: step your feet out one at a time
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Single-Leg Romanian Deadlift
3 × 20
10 per leg, no weight
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Glute Bridge
4 × 20
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Hindu Push-up
4 × 10
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Child's Pose
3 × 30 s
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Cat-Cow Stretch
3 × 30 s
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Cross-Body Shoulder Stretch
3 × 30 s
Each arm
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Hamstring Stretch
3 × 30 s
Each leg
Want a program made just for you?
I’ll build it around your goal, experience, health and schedule — 4 weeks of training in the app with my technique videos.
Personal program · 45 € →