HomeHome Express 10
A 10-minute home full-body session for women: bodyweight squats, low glute bridges, elbow planks and jumping jacks, two sets each. Around 90 kcal, no equipment, and short enough to fit into a lunch break or before the shower.
Home Express 10 at a glance
- Level
- Beginner
- Duration
- 10 minutes
- Exercises
- 4
- Estimated burn
- ~90 kcal
- Equipment
- None — floor space only
- Muscles worked
- Quads, Glutes, Core
- Category
- Home
- Made for
- Women
- Price
- Free
4 exercises in Home Express 10
- 1Bodyweight squat2 × 20
- 2 × 20
- 3Plank on elbows2 × 30s
- 4Jumping jack2 × 40
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Express 10
Move between exercises with only 30 seconds of rest to keep the ten minutes meaningful. Squeeze the glutes hard at the top of every bridge. When two rounds feel comfortable, add a third rather than making the session longer in other ways.
Home Express 10 — questions
How long does Home Express 10 take?
About 10 minutes from the first set to the last. The session contains 4 exercises and burns roughly 90 kcal for an average trainee.
What equipment do you need for Home Express 10?
None — floor space only. The session is built around Bodyweight squat, Low Glute Bridge On Floor, Plank on elbows and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Express 10 suitable for beginners?
Yes. Home Express 10 is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Home Express 10 work?
Quads, Glutes, Core. 4 exercises, starting with Bodyweight squat, Low Glute Bridge On Floor, Plank on elbows.
Is Home Express 10 free?
Yes. Home Express 10 is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Home Express 10 into the GymiaFit app — free, no account tricks, no paywall.
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