By: Nick Niedzwiecki
When it comes to getting fit, one of the biggest myths out there is that you need a fancy gym, expensive equipment, or hours of free time. The truth? All you need is your body, a small space, and 10 minutes.
Whether you’re just getting started on your health journey or looking for a way to stay active at home, this workout is for you. It’s short, effective, and requires no equipment at all. Just move at your own pace, stay consistent, and you’ll be surprised how quickly you start to feel stronger and more energized.
The 10-Minute AMRAP
This workout is in an “AMRAP” format, which stands for As Many Rounds As Possible. Set a timer for 10 minutes and cycle through the movements below as many times as you can, resting only as needed.
Workout:
● 10 Air Squats
● 10 Sit-Ups
● 10 Push-Ups
● 10 Alternating Reverse Lunges
Movement Breakdown
1. Air Squats Stand with your feet shoulder-width apart, toes slightly turned out. Push your hips back like you’re sitting into a chair, keeping your chest up and your heels on the floor. Lower until your thighs are parallel to the ground, then stand up to full extension. Modification: Use a chair behind you to tap your bottom for balance and depth.
2. Sit-Ups Lie on your back with knees bent and feet flat. Reach your arms overhead, then sit up and touch your toes. Lower back down with control. Modification: If full sit-ups are tough, try crunches—lift just your shoulders off the floor and reach toward your knees.
3. Push-Ups Start in a plank position with hands under shoulders and body in a straight line. Lower your chest to the floor, elbows tracking slightly out, then push back up. Modification: Drop to your knees while maintaining a straight line from shoulders to knees.
4. Alternating Reverse Lunges Stand tall. Step one foot back and lower your body until both knees are at 90 degrees, back knee gently touching or hovering above the floor. Push through the front foot to return to standing. Alternate legs. Modification: Hold onto a counter or wall for balance if needed.
Tips for Success
● Move with control – Speed will come with practice.
● Breathe steadily – Don’t hold your breath, especially during squats and push-ups.
● Track your rounds – Write down how many rounds you complete, and try to beat it next time!
At CrossFit Athens, we believe fitness should be accessible to everyone—no matter your age, background, or current fitness level. That’s why we teach functional movements, scaled for all abilities, in an encouraging, judgment-free environment.
If this workout inspires you and you’re ready for more structure, coaching, and accountability, our Fit for Life Nutrition, ROAR, Spin, and CrossFit programs are open to anyone looking to make a real change. Reach out to us at info@crossfitathens.com to get started.
You’ve got 10 minutes. Let’s make them count.
By: Nick Niedzwiecki – Owner, CrossFit Athens
June 20, 2025
