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9 Minute Workout

Ultimate Guide To The 9 Minute Workout – Sub 10 Minute Workout Plan

Since most people live a busy lifestyle, finding enough time to work out regularly can be difficult. This often prevents us from doing a workout altogether or ends up causing us to do very sporadic training.

If you are one of these people, we are about to introduce you to the 9-minute workout. The 9-minute workout is just that, 9 minutes of exercising that can get your heart pumping and your blood flowing.

So, if you are short on time and struggle to fit in regular workouts around your work, family or lifestyle, keep reading, as this may change your life.

 

What Is The 9 Minute Workout?

The 9-minute workout is a workout that includes nine exercises that you may have heard of before. It lasts a total of 9 minutes and is pieced together through one-minute intervals. It has been designed as a full-body workout that focuses on all your major muscle groups as well as your cardiovascular system.

Before starting the 9-minute strength workout, it is a good idea to have a fitness mat handy and a stopwatch or sports watch available. This is so you can track the time during each exercise.

For the more experienced fitness enthusiast, you can add more sets to the workout if you have more than nine minutes of spare time. However, make sure you take at least 2 minutes of recovery between each 9-minute workout set.

This workout can be performed by anyone, anywhere. There is no need to head to a gym to complete this workout. It can also be customized to each individual by adding more cardio before and after the session.

Ultimately, you’ll complete the whole workout in nine minutes. Alternatively, the workout can last up to 11 minutes if you do three sets or 29 minutes if you do three sets of the entire 9-minute routine (1-minute rest in between each set). Focus on planning the workout at least twice per week, regardless of which variation you choose. This will give you maximum results.

Exercises Included In The 9-minute Routine

Exercises Included In The 9-minute Routine

Nine exercises make up the 9-minute workout (1 minute each). These include the:

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– Bodyweight Squat
– Push-Ups
– Mountain Climbers

– Plank
– Bodyweight Split Squat
– Single-Leg Hip Raise

– Burpee With Push-Up
– Single-Leg Toe Touches
– Leg Raises

These can either be performed one after another (with no rest). Or it can be done in groups of three with 1 minute between sets. Alternatively, for the more experienced, you can combine them for a longer workout if you have time.

To do these exercises:

Bodyweight Squat
1. Start with your feet shoulder-width apart, and lower your hips until your thighs are parallel to the ground.
2. Keep your chest up and your back straight as you lower yourself down.
3. Once you reach the bottom of the squat, drive through your heels to return to the starting position.
4. Repeat for 60 seconds.

Push-ups
1. Start in a plank position with your hands shoulder-width apart and your feet hip-width apart.
3. Make sure your toes are firmly located on the ground
4. Lower your body down until your chest nearly touches the ground.
5. Push back up to the starting position.
6. Do as many as you can in the 60 seconds.

Mountain Climbers
1. Start in a push-up position with your hands shoulder-width apart.
2. Bring one knee up towards your chest, keeping your back straight and core engaged.
3. Return to the starting position and repeat with the other leg.
4. Continue alternating legs for 60 seconds.

Plank
1. Start by lying on your stomach with your feet together.
2. Make sure your hands are placed palm-down beside your shoulders. Then, raise yourself onto your toes and forearms. 3. Keep your body in a straight line from head to toe.
4. Hold this position for 30 seconds to 1 minute, then lower yourself back down to the starting position.

Bodyweight Split Squat
1. Assume a split stance with one leg forward and one leg back.
2. Lower your body down into a lunge position by bending both knees. Be sure to keep your front knee directly above your front ankle and resist the urge to let it collapse inward.
3. From the bottom of the lunge position, drive through your heels to explosively stand back up and return to the starting position.
4. Alternative sides by jumping or moving to the opposite side and repeat for 60 seconds

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Single-Leg Hip Raise
1. Start by lying on your back with both legs extended straight.
2. Raise one leg into the air, keeping the other leg flat on the ground.
3. Use your glutes and hamstrings to lift your hips off the ground, keeping your raised leg parallel to the ground.
4. Hold this position for a few seconds before lowering back to the starting position.
5. Alternative sides for 60 seconds.

Burpee With Push-Up
1. Start in a standing position with your feet shoulder-width apart.
2. Lower your body into a squatting position, then place your hands on the ground in front of you.
3. Kick your legs back so that you end up in a push-up position.
4. Lower your body down until your chest touches the ground, then press back up to the starting position.
5. Finally, jump back up to a standing position and repeat the movement for 60 seconds.

Single-Leg Toe Touches
1. Place your hands on your hips or keep them at your sides for balance.
2. Stand on one leg, raising the other off the ground behind you.
3. Slowly bend forward at the waist, reaching down toward your toes with both hands. Keep your standing leg straight throughout the movement.
4. As you lower yourself down, keep your back as straight as possible. Once you reach your full range of motion, pause for a second and return to the starting position
5. Repeat for 60 seconds by alternating between legs after 10-12 repetitions.

Leg Raises
1. Start by lying on your back on a flat surface. Place your hands at your sides or under your hips for support.
2. Keeping your knees straight, slowly lift your legs until they are perpendicular to the floor.
3. Hold this position for a few seconds. Then lower your legs slowly back to the starting position.
4. Repeat this exercise for 60 seconds.

How To Do The 9 Minute Workout?

There are two different ways to do the 9-minute workout. The first way is to complete three sets of 3 exercises with 1-minute rest between each set. For example:

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Set one
Bodyweight Squat (60 seconds)
Push-Ups (60 seconds)
Mountain Climbers (60 seconds)

– Rest 1 minute

Set two
Plank (60 seconds)
Bodyweight Split Squat (60 seconds)
Single-Leg Hip Raise (60 seconds)

– Rest 1 minute

Set Three
Burpee With Push-Up (60 seconds)
Single-Leg Toe Touches (60 seconds)
Leg Raises (60 seconds)

The alternative way to perform the workout is by eliminating the rest and performing all nine exercises after one another. For most people starting, it is recommended that you start with three sets of 3 exercises. Once you are familiar with the exercises, you can then combine them into sets of 9 minutes. For example:

Set one
Bodyweight Squat (60 seconds)
Push-Ups (60 seconds)
Mountain Climbers (60 seconds)
Plank (60 seconds)
Bodyweight Split Squat (60 seconds)
Single-Leg Hip Raise (60 seconds)
Burpee With Push-Up (60 seconds)
Single-Leg Toe Touches (60 seconds)
Leg Raises (60 seconds)

– Rest 1 minute

Set two
Bodyweight Squat (60 seconds)
Push-Ups (60 seconds)
Mountain Climbers (60 seconds)
Plank (60 seconds)
Bodyweight Split Squat (60 seconds)
Single-Leg Hip Raise (60 seconds)
Burpee With Push-Up (60 seconds)
Single-Leg Toe Touches (60 seconds)
Leg Raises (60 seconds)

– Rest 1 minute

Set Three
Bodyweight Squat (60 seconds)
Push-Ups (60 seconds)
Mountain Climbers (60 seconds)
Plank (60 seconds)
Bodyweight Split Squat (60 seconds)
Single-Leg Hip Raise (60 seconds)
Burpee With Push-Up (60 seconds)
Single-Leg Toe Touches (60 seconds)
Leg Raises (60 seconds)

 

Final Words

The 9-minute workout is a great addition to your training on the days you have limited time to train. Alternatively, if completed 2-3 times per week, it can help improve your strength and cardiovascular system. If you are unsure how to perform any of the exercises stated in this article, reach out to a personal trainer or an online coach. Both can help show you how to do any of the exercises in person or via video.