The 4 Under 10 – Workout at Home Technique

28 the 4 under 10 workout at home technique

Last Updated on December 7, 2017 by MarcyPro

Four convenient workout routines in ten minutes or less.

Let’s face it, many people these days are on the go and just don’t have the time to get to a fitness center throughout their day, let alone during peak hours.

By peak hours we mean in the morning before work, and during the usual rush hours, after work. These are the times when your typical gym is packed to the gills with people.

And let’s not even mention how, beyond the elbow-bumping overcrowding factor, everything is just so sweaty and misty. Not the most conducive environment for fitness motivation, is it?


We’ve got four highly effective fitness routines that you can do right in the comfort of your own home, with minimal space required. Each of these workouts can be performed in ten minutes or less, making them perfect for either before or after work.

#1 Plyometrics

28 the 4 under 10 workout at home technique plyometrics plyobox

These are explosive exercises that can help to boost your overall speed and strength. Perfect for that morning pump!

Do each exercise for a total of 20 seconds. Rest for 60 seconds in-between each exercise. Repeat for a total of 5 reps in all.


  • Knee Tuck Jumps



  • Squat Jumps



  • Box Jumps



  • Zigzag Hops



  • Leap Frogs



  • Side Hops



#2 High Velocity Burpees

These total body exercises are excellent for developing not only your strength, but also your cardiovascular system.

Perform these exercises for 20 seconds and rest in-between reps for 80 seconds each time. Perform a total of 4 reps in total.


  • Classic Burpees



  • Double Burpees



  • Half Burpees



  • Dumbbell/Kettlebell Deadlift Burpees



  • Plyo Pushup Burpees



  • Rollover Burpees



# 3 Bands and Calisthenics

28 the 4 under 10 workout at home technique resistance bands
Here we have a great combination of resistance training exercises with bodyweight workout routines. These are great for your strength and stamina, just make sure that the resistance band is placed firmly under your feet for stability.

Perform each of these exercises for 25 seconds, with 70 second breaks in-between. Do a maximum of 4 reps total.


  • Standing Rows w/ Bands



  • Shoulder Presses w/ Bands



  • Lateral Raises w/ Bands



  • Side-to-Side Hops



  • Star Jump Squats



  • Jumping Jacks


#4 Mixtape Day

For your fourth workout, you’ll want to throw different exercises at your body in order to throw it off a bit. As it tries to adapt, it gains both strength, speed, and endurance.

Perform each of these for 25 seconds. Take breaks of 70 seconds between each rep and perform 4 reps total.


  • Dumbbell/Kettlebell Squat Jumps



  • Knee Tuck Jumps



  • Box Jumps



  • Dumbbell/Kettlebell Burpees



  • Resistance Band Standing Rows



  • Classic Burpees


Easing Into It  

These are excellent workouts that you can do on your own when getting to a fitness center isn’t that appealing, or just isn’t that practical.

Also, take it easy out there. If you have any sort of injuries or cardiovascular issue, please consult your physician before you engage in any form of strenuous workout routine.

Be sure to check out Marcy Pro to see our wide variety of fitness equipment, including a wide array of Smith cages and other workout machines, and start burning those calories today!28 the 4 under 10 workout at home technique

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