Work out you can do at home.

I know some people that don't work out because they don't have a gym membership. What a lame excuse people! ;) I also know of some people who don't work out because they feel if they can't put in 110% effort whats the point? So they sit on the couch with their McDonald's and watch reruns of Biggest Loser wishing they had that kind of time to work out. ;) If you are busy busy busy and don't have a lot to time to work out then just do 10 minutes 3 or 4 times a day. That makes a big difference at the end of the day. Do a bunch of push ups, then do a bunch of ab work, then do a bunch of lunges, etc... You get my point. If you are watching a TV show, work out during commercials. So now you have NO excuse for not working out. ;)
Here is a work out you can do at home. It does require more than 10 minutes. This is a work out for anyone who doesn't have a gym membership and doesn't have much equipment at home. If you want to do this workout and only have 20 minutes just do one set. Better than nothing. All you need is a resistance band. If you have Dumbells, great! If not, no worries. Just use the band and that is great too! This is a circuit train which means do one set of one exercise and move to next without stopping. When you finish, rest for a minute and do it again. Depending on your fitness level and time you would do it 1-3 times total. Circuit train is great if you are in a time crunch but it's also great because you are burning more calories. Your heart rate is elevated longer which means you are burning more calories and will blast fat fast! Ok enough talking! Here it is:

1- Do 20 push ups (yes you can do girl push ups BUT do as many regular as you can. If you can't do girl push ups because you haven't workout in so long, start by doing them against the wall and work your way to regular push ups.)
2- Seated back row with a resistance band 20 reps- Sit on the floor and wrap the band around your feet. Start with the band on the front of your feet and wrap it around at the balls of your feet. Sit up start and pull the band squeezing your shoulder blades together. Sit up so your back is flat. Have the band wrapped up enough times around your feet so when you pull there is resistance. Keep your elbows in close. Band should be even on both sides. I hope that makes sense. If not, let me know. I'll try to explain it better. Oh also, keep your knees slightly bent through the whole move.
3-Shoulder press with resistance band 20 reps. Stand with your feet shoulder width apart standing on the middle/center part of the band. Keep knees slightly bent. Stand up straight and have your arms out to the side with your elbows bent to a 90 degree angle. Now just do a shoulder press bringing your arms straight above your head and then lower back to a 90 degree angle. Can't do both arms together? No problem. Do one arm at a time giving yourself a little more give with the band so its not as hard.
4-Lunges 20 each leg- Just do a stationary lunge 20 times and switch legs. Make sure and come down so your knees are at a 90 degree angle and keep your upper body straight and aligned with your hips. Don't lean forward. Keep the weight in the heel of the foot not the ball. Too easy with out weight? Try doing more of a split squat. Put your back leg on a chair or bench and do the same movement. Do 20 reps and then 20 pulses.
5- Bicep curls with band 20 reps- Same position as shoulder press but arms are down to your side. Extend your elbows and keep them in close by your hips. Bring arms up just past a 90 degree angle. Don't come all the way because you are relaxing the muscle. Then come all the way back down extending elbows. Not enough resistance? Wrap band around your hands until there is.
6- Dips 10-20 reps. This can be a hard one so work up to 20. Just make sure you keep your back straight and close to the bench or chair or whatever you are using. Keep elbows close to your back and come down so your elbows come to a 90 degree angle. If its too hard keep your knees bent to a 90 degree angle as well but keep the weight on your triceps and not your legs.
7- Pelvic thrust (one of my fav's!) 20 reps each leg. Lay down so your glutes are right close to a step. Just use your stairs. Dig your right heel into the first step with your left leg straight up in the air. Arms are out to the side. Lift your torso up so your hips are straight up digging your heel in the step. Can't do 20? Do as many as you can working up to 20. Still too hard? Do both legs at the same time. Right and left heel digging in to step.
8- Wall sits. Work up to 1 minute. Squat, leaning against the wall. Squat down to a 90 degree angle. Keep the weight in your heels and make sure your knees stay behind your toes. Keep your back flat against the wall. Hold it as long as you can.
9- Planks. Oh my fav! Otherwise known as forearm bridges. Lay down on your stomach. Now balance on your forearms. They should be in a 90 degree angle. Come up on your toes so your body is flat and you are balancing on your forearms and toes. Keep your back flat. Don't sink down and keep your neck neutral. Keep your core tight.Hold this as long as you can! Might only be 20 seconds. Every time you do this add a few seconds. You will be able to do up to 4 minutes eventually if you keep at it. This is an amazing workout for your abs and lower back for all you ladies out there who have kids and have lost those muscles. This is also an amazing move for your upper body. Every muscle.

If you don't have time to do this whole thing do as much as you can. Like I said before, something is better than nothing.
Want to take it up a notch? After every 2 exercises add in some sort of interval. This is great to burn more calories and for those of you who need more of a challenge. Here are some interval ideas. You will do this a total of 4 times in one circuit train so do something different each time:
1- Jump rope for one minute
2- Jumping jacks for 1 min.
3- Plyo jump up and down on a step. Use your stairs and with both feet at once jump up on the step and down. 1 min.
4- Just stand in the same spot and jump as high as you can come down in a squat and jump up and down. 1 min.
5- Lunge, squat and leap forward. Then lunge on the other leg, squat and leap forward for 1 min.
6- Mountain climb. In push up position bring your right knee into your chest then extend it back to starting position. Now do it with your left knee. Now go fast like you are climbing a mountain fast for 1 min.
7- I call this speed skating move. Jump laterally to the right so your left leg kind of comes behind your right leg. Right leg is bent. Now bend over to the right and touch your left hand to your right foot. Now repeat to the other side. Go fast for 1 minute.
I hope I make sense in this post. I hope it is helpful to any of you wanting to work out but don't have a gym membership and not sure what to do with little equipment at home. Do this work out 2-3 times in a week. The other 2 or 3 days do your cardio for 20-40 minutes. Whatever you have time for. Do any kind of cardio that gets your heart rate up for that amount of time. Even if you only have 10 minutes. Run up and down the stairs, jump rope, go walk around the block, anything.
Please let me know if you do decide to do this work out and have questions with it. Good luck! :)