Update Consent

Nicole Mejia 10-Minute Workout

This Bodyweight Workout Is So Good, You Only Need 10 Minutes to Do It

Nov 1 2018

There's nothing wrong with being busy, but you can't forget to take care of yourself. We support your hustle, but we also want you to make time for yourself and be healthy.

We had the opportunity to train with NASM-certified trainer and influencer Nicole Mejia at the DistrictFit festival and because it was so good, we asked her to create a workout for the days when you're in a time crunch. Not going to lie, after Nicole told us the workout, we were like, "Damn, this is no joke!" It's only 10 minutes, but we're warning you now: it's going to challenge you.

The 10-Minute Workout

Before getting started, do a quick dynamic warmup to get your muscles warm and ready to work. You'll notice that there are no sets or reps for this workout; instead, everything is done to failure. This means you'll do as many reps as you can for each exercise until you can no longer perform the exercise. Once you can't perform any more reps, you'll move on to the next exercise. If you complete all the exercises and still have time on the clock, start back at the beginning and continue until the time is up. Don't forget to cool down once you've completed the workout.

  • Push-up: to failure
  • Burpee: to failure
  • Plank: to failure
  • Squat jump: to failure
  • Plyo lunge: to failure

Travel and expenses for the author were provided by DistrictFit at the Hilton West Palm Beach and CityPlace for the purpose of writing this story.

Image Source: Getty / Drazen_

1. Basic Push-Up

  • Start in a plank position with your arms and legs straight, shoulders above your wrists.
  • Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
  • If this is too difficult, do this exercise with your knees on the floor.
  • Complete as many push-ups as you can.
Image Source: POPSUGAR Studios

2. Burpees

  • Lower into a crouching squat with your hands on the floor.
  • Do a squat thrust by jumping your feet back into a plank position.
  • Do one basic push-up, bending the elbows and then straightening back to a plank.
  • Jump the feet forward to the hands, and come into a squat.
  • Do an explosive jump straight up, getting as much height as you can.
  • Complete as many burpees as you can.
Image Source: POPSUGAR Photography

3. Plank

  • Balance on your hands and toes with your body in one straight line, hands underneath your shoulders and feet hips-width distance apart.
  • To make this move even more challenging, elevate your feet onto a step, bench, block, or ball.
  • Hold for as long as you can with correct form.
Image Source: POPSUGAR Photography

4. Squat Jump

  • Start in a squat with your arms by your sides.
  • Swing your arms to the ceiling, and jump.
  • Land quietly as you return to the squat position. This completes one rep.
  • Complete as many squat jumps as you can.
Image Source: POPSUGAR Photography

5. Split Lunge Jumps

  • Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
  • Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
  • Jump your feet back together to complete one rep.
  • Complete as many lunges as you can.
Image Source: POPSUGAR Photography

Want More?

POPSUGAR Would Like To Send You Push Notifications.