According to a recent study, the top New Year’s Resolution for Americans for 2023 is to exercise more followed closely by eating healthier, both of which are amazing goals! Whether you fall into that group or working out is already a habit, when you throw in “real” life, sometimes no matter how determined you are, exercising can feel like a near impossibility. Especially when many people think that in order to be effective, workouts must take up a big chunk of their available hours every day. But, working out to reach your goals and maintain optimal health doesn’t have to take hours! Not only is that completely unrealistic, but it can actually be unhealthy since working out too much can lead to burnout, injuries, decreased performance, and increased stress on your body overall. And let’s be honest: Who has hours and hours to work out anyway?!?! Not me, and I’m assuming not you, either.

This year, let’s keep things as simple as possible, including our workouts. While it might seem counterintuitive, you can actually get in an amazing workout anytime and anywhere in just a few minutes using only your incredible body. Kind of gets rid of any excuses, right? Don’t believe me? Give this 10 minute workout a try and let me know if you’re a short workout convert. I’m betting you will be when you’re done!

Ready? Let’s do this!

At Home New Year Total Body Workout

For this workout, we’re going to do a 10 minute EMOM. If you’re not familiar with an EMOM workout, it means “Every Minute on the Minute.” I’ll give you instructions for the first 2 minutes, and then you’ll repeat them 5 times to reach the 10 minute total.

I’m also sharing modifiers for every movement so this workout can work for you no matter what! But first of all, let’s get those muscles warmed up! I’ve got you covered there too.

I like to start each workout with a warmup. To get this routine and the warmup plus a few minutes of mindfulness every hour on the hour 24/7/365, download the FREE Move 1 Million app! 

Minute 1:

Repeat these 3 movements for 1 minute total.

3 Burpees

  1. From a standing position, squat down, placing your hands on the ground.
  2. Jump your feet back and do a push up.
  3. Then, jump your feet forward and spring upward, raising your hands overhead in the air. Repeat.


Modifier: Elevated Burpee

  1. Begin by standing in front of an elevated surface like a bench or sofa. Reach down, placing your hands on the elevated surface.
  2. Jump or step your feet back to the plank position, and do a single push up.
  3. Then jump or step your feet forward and stand up, raising your hands overhead in the air. Repeat.

5 Sit Ups

  1. Lie on the ground, facing up with knees bent and feet flat on the floor, arms extended overhead.
  2. Swing your arms overhead, creating enough momentum to raise your torso off the floor.
  3. Touch the ground or the backs of your feet at the top of the movement, then lower your body back down to the beginning position. Repeat.


Modifier: Modified Sit Ups

  1. Begin lying on the ground, facing up with knees bent and feet flat on the floor, arms extended overhead.
  2. Gently swing your arms forward, engaging your abs and hunching your torso upward.
  3. Tap the tops of your knees to mark the top of the movement, then lower your body back down to the ground under control. Repeat.

8 Mountain Climbers

  1. Begin in a push up position, with abs engaged, core tight, and hands shoulder width apart.
  2. Begin driving your knees toward your chest in a rhythmic running motion. Repeat.
  3. You must do a mountain climber on each leg to equal one rep.


Modifier: Elevated Mountain Climbers

  1. Begin in a push up/plank position with your hands elevated on a bench, back of a couch, or a wall.
  2. Drive one knee up toward your chest, then place it back down on the ground and raise the alternate knee. Continue to alternate back and forth. A back and forth on each leg equals one rep.

Minute 2:

For this second minute, you’ll do 30 seconds of alternating back lunges followed by 30 seconds of rest.

30 seconds Alternating Back Lunges

  1. Begin in a relaxed, standing position with your hands either at your sides or on your hips.
  2. Take an aggressive step back and gently touch the ground with your back knee. Then drive forward, keeping your weight in the front heel as much as possible.
  3. Then alternate sides and perform a lunge on the other leg. Repeat.


Modifier: Assisted Alternating Back Lunges

  1. Begin by standing next to an elevated surface like a bench or the back or arm of a couch.
  2. Using the elevated surface to help you keep balance and assist the motion, take an aggressive step back and slightly to the side with your back foot. Lower your knee as far as it will go in a pain-free range of motion before driving upward again through the front foot to standing.
  3. Then alternate to the other side. Repeat.


And that, my friends, is a 10 minute, total body, no equipment needed workout you can do pretty much any time of the day no matter where you might be. Want to up your workout game? Repeat this workout as many times as you’d like at one time or throughout the day.

Want more workouts that can be done at home or at the gym with zero to a gym full of equipment?

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