This 10 minute at home workout is super quick but will burn a lot of calories both during and after the workout. Who doesn’t have a spare 10 minutes?!

This is HIIT workout that won’t add bulk. HIIT workouts are great but they can cause bulkiness in your lower body, especially if you are a mesomorph or an endomorph body type.

I’m a mesomorph body type and I can grow my leg muscles fairly easily. And since I prefer a leaner look, I tend to do workouts that will make my legs slimmer and not bigger.

This HIIT workout will help you burn lots of calories and it shouldn’t cause you any bulkiness. :)

You can do it anywhere and without any equipment.

I hope you enjoy it! I would love to hear if you give it a go :)



  • Do this circuit as many times as you can in 10 minutes without stopping.
  • You can go as hard (or as easy) as you want.
  • Of course, it is OK to rest if you need to, but the aim is to try not to stop.


Complete 10 reps. If you’re a beginner, I would recommend doing 6 instead.10 minute at home workout


Complete 10 reps. You don’t need to use a bench for the incline, you can do them on your toes or knees. But doing them on an incline like this is better than your toes as you will get better at moving up and down while holding a full plank position.10 minute at home workout


Complete 10 reps each side (so 20 in total).10 minute at home workout


Complete 10 reps in total (so 5 in and 5 out jumps). 10 minute ate home workout


Complete 10 reps each side (so 20 in total). This one burns the shoulders!10 minute at home workout

6. PYRAMID PLANKS 10 minute at home workout10 minute at home workout

Complete 10 reps in total (so 5 each side).

I hope you enjoy it! I would love to hear if you give it a go :)

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

4 Responses

  1. Hi Rachel!
    Is this workout just a circuit? It doesn’t look like resistance training, but it gives me HITT vibes.

    Also, would a good workout plan be once a week HITT, and full body resistance three times a week, with three cardio only days with stretches, and an arm workout or ab workout on the cardio days? Walking every single day included.

    I’m a Mesomorph who is 5”9 and is a bit skinny fat and has somewhat muscular thighs. I have a flat stomach.

    Love your blog!

    1. Hi lovely,
      I know that reaching your fitness goals can be hard, and that you probably have lots of questions about how to get that lean and toned body.
      I would love to help you as much as I can :) That’s why we have created the Lean Legs Program!

      The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body and will target your arms too).
      It also includes a full meal plan, a separate recipe eBook and demonstration videos.

      You can find out more about the Lean Legs Program here:

      We have written some good tips in this blog post on how to slim down arms so please have a read of this: :)


  2. Love your workouts! Please do a real time workout on youtube which we can follow. That would be so amazing<3

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