Think of this as your “give your body ten” moment. Ten minutes to wake up your glutes, switch on your core, and get on with your day. A 10-minute home workout doesn’t have to feel like a whole production. Mini workouts at home count because you’re building a habit you can actually repeat.
In this blog, you’ll get a simple set-up, three 10-minute workout routines (a quick glute workout, a quick core workout, and a mix of both), a plan for stacking these tiny sessions throughout the day, a two-week calendar, and a few ways to make it all feel easier.
Do 10-Minute Home Workouts Really Work?
A 10-minute home workout isn’t just a backup plan. If you show up consistently, it adds up in a very real way.
Ten minutes works because it’s doable. You’re more likely to start, more likely to finish, and more likely to come back tomorrow. And when you stack those short sessions across the week, you build strength and momentum without needing a perfect schedule.
The goal is simple: keep showing up for ten minutes, then build from there when it starts to feel easy. Tiny chunks you’ll actually do, beat long workouts you keep putting off.
Fast Setup for Mini Workouts at Home
Fast setup is simple. Clear about 6x6 feet of space and grab a mat if you have one. That’s it. No fancy gear required.
For noise, stick with no-jump moves like squats, hinges, bridges, wall sits, or marching in place. You can sneak in a session without waking the kids, your roommates, or the neighbors.
Timing matters too. Morning, lunch, evening, whenever you’ll actually repeat it. A short routine done consistently is what makes the difference. The DB Method totally fits with quick 10-minute sessions, posture support, and expert coaching via The DB Method on the Playbook app that keeps it simple.
60-90 Second Warm-Up for Home Workouts
Take one minute to loosen up so the first set doesn’t feel jarring.
- March in place for 30 seconds to shake off stiffness.
- Slow hip circles for 30 seconds (both directions, easy pace).
- Thoracic opener for 15-30 seconds per side to release your upper back.
That’s the whole warm-up. Quick, simple, and it makes everything feel smoother.
Pick One: Three 10-Minute Home Workout Options
Here are three 10-minute circuits you can do without overthinking. One focuses on glutes, one focuses on core, and one hits both. Pick the one that matches your day and start.
10-Minute Glute Focus
This is your steady, no-drama glute session. Move slowly enough to feel the work.
- Sit-to-Stand x10 (take your time on the way down)
- Hip Hinge x10 (small range is fine)
- Glute Bridge x12 (squeeze for one second at the top)
- Side-Lying Leg Lifts x12 per side
- Wall Sit for 30 to 45 seconds
- Slow nasal breathing for 60 seconds
If squats feel awkward, use a chair or a stable surface so you can keep your form clean.
If you have The DB Method, swap the sit-to-stands for DB Method squats to keep it more glute-focused and low-impact.
10-Minute Core Focus
This one is all about deep, steady core work instead of endless crunches.
- Dead Bug x8-10 per side
- Bird Dog x8 per side
- Side Plank on knees for 20-30 seconds per side
- Hollow Hold (or easier version) for 20-30 seconds
- Slow box breathing for 60 seconds
Keep it controlled. If your neck or lower back tries to take over, shorten the hold and focus on the breath.
10-Minute Glute and Core Combo
If you want a bit of everything, this mix hits glutes, core, and a little low-impact cardio.
- Good Mornings x10
- Bridge Marches x10 per side
- Standing knee drives for 30-40 seconds
- Clamshells x12 per side
- Squat Hold for 30-45 seconds
It’s quick, it moves fast, and it still stays joint-friendly.
How to Stack Mini Workouts All Week
If you want progress without huge time blocks, stack mini workouts at home across the week. Commit to one 10-minute block at a regular time most days.
Super busy? Split it into two quick 5-minute sessions, one before a meeting and one after dinner. It’s easier to follow through when the finish line is close.
To level up, keep it simple:
- Slow the tempo to 3 seconds down, 1-second hold, 1 second up.
- Add 10 seconds to your holds.
- Add one extra round once the moves feel smooth.
Using The DB Method makes it even easier. Short, guided sessions in the app help you stay consistent and take the guesswork out of form. You get the benefits without overthinking it.
Two-Week 10-Minute Home Workout Plan
If you’re not sure what to do each day, use this calendar. It takes the thinking out of it and keeps you rotating glutes and core.
Week 1: Build the Routine
Stick to the schedule below and keep it easy. We want consistency first.
- Monday: Glute Focus
- Tuesday: Core Focus
- Wednesday: Combo
- Thursday: Glute Focus
- Friday: Core Focus
- Saturday: Combo
- Sunday: Pick your favourite or go for a walk
By the end of the week, you’ll have six short sessions done without needing a perfect plan.
Week 2: Make It Harder
Maintain the rotation, but adjust slightly if you feel ready. Slow down your squats and hinges, hang out in a hold a bit longer, or take a full rest day if you need it.
This works because it’s quick, easy, doesn’t need any gear, and hits both the glutes and core. Do these short sessions across the week, and you’ll start feeling stronger and more awake. The DB Method helps keep your form and glutes working, so that every 10 minutes actually makes a difference.
Form Tips for 10-Minute Home Workouts
If squats bother your knees, sit a bit farther back, keep your knees aligned over your mid-foot, and slow the descent. That usually clears things up fast.
If hinges or bridges irritate your lower back, stack your ribs over your pelvis and focus on maintaining a neutral spine. Add a one-second hold at the top so the movement stays controlled.
On busy days, keep it simple. Do 10 sit-to-stands, then 12 glute bridges, and repeat three times. Quick, easy, and still a solid 10-minute workout.
Little habit tricks help too. Pair workouts with something you already do, or track your 5 to 10-minute sessions so you don’t waste energy deciding what’s next. The DB Method keeps things glute-focused, gentle on knees and back, and perfect for quick 10-minute workouts you can actually stick with.
2-Minute Cool-Down After Your Workout
Take two minutes to come down so you don’t jump straight back into the day feeling tight.
- Figure 4 stretch for 20-30 seconds per side
- Half-kneeling hip flexor stretch for 20-30 seconds per side
- Hamstring stretch for 20-30 seconds per side
- Slow nasal breathing for 30-60 seconds
That’s it. A quick cool-down helps your body shift out of workout mode and into real life.
Make 10-Minute Home Workouts a Habit
Make ten minutes your superpower by actually sticking to them. A 10-minute home workout done most days will always beat a long routine you keep putting off.
And if you want a quick glute workout that’s gentle on your knees and back, The DB Method Glute Workout Machine makes it feel surprisingly doable. It guides your posture so the work stays in your glutes, and the guided programs in the app fit easily into those little pockets of time before work or between meetings. Keep showing up for ten minutes, and you’ll feel the difference.
Make ten minutes count with The DB Method Glute Workout Machine, quick glutes and core, done.
