Free 10-day at home workout plan for women

This is the 10-Day at home workout plan we did during our morning exercise challenge last month, it’s solid for women! It will help you wake up and feel great for the rest of the day. No equipment needed.

Okay, so not to say that we feel like a failure right from the start, but we haven’t been as consistent as we could’ve been with our 30-Day Morning Workout Challenge.

There have been WAY too many days we said: “we've got no time for this.”

Then we'd go straight to our phone or computer instead of doing our workout.

But the first 2 weeks, we were solid.

We would wake up early, put on our workout clothes and go out or do an at home workout. Even if it was just 10 minutes.

We didn’t follow the workout split exactly, we did whatever we felt our body needed that day. So one day we had stretching, we did a 15-minute dance workout instead (talk about it later!).

Here’s the 10-Day workout plan we started with.

Free 10-Day Workout Plan For Women

For This Workout Plan You’ll Need

• a good, thick yoga mat, you can get a high-quality affordable yoga mat here
• comfortable sport shoes
• a chair or sturdy furniture

Day 1. We did a 10-minute run and this Standing Abs Workout By Barre Fitness, which is one of our go to fast workouts.

Day 2. We did this Barre Sculpting Workout By Popsugar Fitness. LOVED it!

Related Article: 9 Barre Workouts To Tone EVERYTHING

Day 3. We were already feeling kiiinda sore everywhere, but managed to do this Full-Body/ HIIT Workout that also tones the lower body.

Related Article: The 5 Best FREE Workouts To Get In Shape FAST

Day 4. Yoga & stretching – this is all we ever needed after 3 days of awesome, but challenging workouts. Loved this Full-Body Stretch Yoga Routine by YogaTX.

Related: 10 Yoga Poses To Practice Daily To Feel Better Than Ever

Day 5. We stayed at home and did our Flat Belly Workout, which is a combination between HIIT & abs workout. It was just 10 minutes and more than enough to make us feel strong and happy!

Day 6. We went out for a run (around 10 minutes) and did Barre Fitness’ Upper Body Workout (which we ABSOLUTELY LOVE and mention every time!).

Day 7. We, again, went out for a 10-minute run (that’s all we can do!) and did a simple mat workout to tone our butt.

Day 8. Okay, so this day we actually was supposed to do yoga, but still felt strong and kinda wanted something more uptempo. We wanted something fast and fun, so we did this 15-minute dance workout by Popsugar Fitness. It was awesome – we had fun, we were sweating – all we wanted.

Day 9. This was our Pilates Day!!! We love Pilates, more than yoga and more than “normal” strength training. It’s right there next to barre on our list of favorites, because it makes us relax, but also makes us feel strong. This pilates workout is one of our go-to’s and it’s a 20-minute Pilates routine for a leaner and stronger body by Dreamingreen.

Related: 8 Pilates Workouts To Tone Everything While Lying On Your Mat

Day 10. We didn’t feel like doing much that day, but we still went out for a 10-minute run and did a short arm workout. We've shared this workout in our list of favorites before – it’s a 4-minute NO equipment workout for women by Popsugar Fitness and it’s awesome!

Related: 5 fast workouts for tight arms

What happened after?

After the first few weeks we slowly fell into a slump and most days just went out for a walk. Which is better than what we'd do on some mornings: get up and stick myself to the computer.

However, We're used to walking a lot, so it did not make us feel as great as a more intense workout does.

via giphy

We'd say what we did each day depended on 1) how much we've slept and 2) our to do list.

If we have a lot of things on our list we feel overwhelmed, stressed and just skip taking care of myself or getting organized altogether that day.

We simply rush through the day. We're not productive – we're just being busy. We're refusing to make the right choices and am kinda destructive on those days (even though we believe you can turn every day around!).

Stress is never a good advisor.

So, note to self: Always take care of yourself first! That to do list can wait.

Related article: 11 ways to reduce stress naturally even when you’re crazy busy

The last three days we've been doing good again and we finally bought a swimsuit and am going to go for a morning swim from now on. excited about it.

Things we learned & loved

Cardio 4 president. So this is not new to us, but it just confirmed that we need to do cardio in the morning. We do. We feel so much better than after just doing yoga or strength exercise. Don’t get us wrong – We love morning yoga on most days – it’s relaxing and wakes us up as well.

But doing cardio and breaking a real sweat makes us feel INCREDIBLE.

Even if we wake up and we're kinda down, 10 minutes of cardio put us in the right place – mentally and physically. After that we could do some strength training or stretching. But we need our morning cardio, where we give it our all.

The other thing we loved: Upper body workouts and barre. Anyone who works at a desk know what true neck and shoulder pain is. What we've been loving these last weeks have been workouts that strengthen the upper body – especially neck and shoulder muscles. We walk taller and we have less pain. Notable. We talked about how much we enjoy doing barre already, so we've incorporated barre workouts into our workout routine more often now. Some barre + cardio in the morning = probably our favorite thing right now.

Things we didn’t love

Rushing. Slow down and do the important things first! Rushing actually makes us slower & confused.

Being still full from late night eating. So in preparation for this challenge we knew we shouldn’t eat much in the evening. But it’s summer, days are longer, so we eat late. We're now definitely considering cutting off eating at 5 pm, so we can tame that “appetite” and be more mindful when we're eating.

Related Article: How To Lose 10 Pounds In A Month

Not getting enough sleep. Some days we'd only sleep for 5 hours. We're not saying it with pride – not getting enough sleep is no fun and it’s also one of the most harmful things you can do for your health. You’re messing up your hormones, you’re not thinking straight and you’re eating like there’s no tomorrow. Plus, you don’t have much energy to do your workout. So getting enough sleep is something we're working on right now.

Simple. We don’t enjoy doing “simple” full-body or too short workouts anymore. True, we might sounds like a pretentious workout idiot, but we need AT LEAST 20 minutes to feel good.

We're now almost at the end of this challenge and we want to make morning exercise a habit. So we'll keep doing the workouts we actually enjoy in the morning even after this week.

This has been our biggest goal – make morning workouts a regular thing.

Feel free to try the workout plan we did – the workouts aren’t longer than 30 minutes. Also, we wouldn’t say that this workout plan is too intense, but it was great for the morning. Remember to always listen to your body and to do what you enjoy, not what someone else tells you is effective. Because you need to keep doing it in order to see results. The most effective workout won’t bring results if you just do it once.

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