You might be quick to roll your eyes when you hear about a celebrity’s fitness routine—they’ve got the means to hire the best trainers, access to private chefs, and all the resources in the world to sculpt the “perfect” body. But if you ask trainer Senada Greca (Kim Kardashian’s go-to trainer who has also worked with celebs like Selena Gomez and Miranda Kerr), the real game-changer when it comes to hitting your fitness goals isn’t money or fame, or even willpower: it’s consistency.

Many of Greca’s A-list clients aren’t grinding through long, drawn-out workouts every single day. Instead, Greca often prescribes a quick workout routine her clients can do anywhere—between calls, while traveling, or in whatever space they have access to. After all, whether or not you move every day matters more than the intensity or length of your workouts. And somedays, that means just 10 minutes.

To our diet-culture-conditioned thinking, that might not sound like much, but that’s kind of the point. The formula is simple but effective: full-body strength, core activation, and just enough intensity to get your heart rate up—all packed into an at-home workout that requires zero equipment. Keep reading for the 10-minute workout Greca stands by—one you can rely on during busy days, no-motivation days, and everything in between.

Meet The Expert

At The Everygirl, we believe that wellness advice should be grounded in accurate, science-backed information to ensure our readers can make informed decisions about their health and well-being. That’s why we prioritize consulting trusted, credible experts—so every piece of content is both reliable and empowering.

Why a 10-Minute Workout Is More Effective Than You Think

Does 10 minutes actually count? Science says yes. One study found that a 10-minute workout session that includes at least one minute of high-intensity exercise delivered the same aerobic and metabolic benefits as a longer, moderate-intensity workout. A short workout is all it takes to get your blood flowing and break up stagnation (read: long stretches spent sitting in front of your laptop). “We think that we need an hour or two hours to get results, but it could start with as little as 20 minutes,” Greca shared on The Everygirl Podcast. “And I even say sometimes start with just five minutes.” A 2019 study in Applied Physiology, Nutrition, and Metabolism showed that “movement snacks” (brief spurts of exercise you can squeeze in between meetings or errands, instead of a full hour at the gym) as short as 20 seconds can still contribute to fitness improvements as long as they’re done regularly.

But the main reason a 10-minute workout works isn’t just physiological; it’s that it’s doable. Rather than trying to talk yourself into a lengthy, demanding session on days when you just can’t, a quick workout routine removes the mental should-I-or-shouldn’t-I—you just do it. The less friction, the easier it is to build consistency, and consistency is where the results happen. “Create that habit,” Greca said. “Consistency is key. It’s not about one perfect workout every so often. It’s about that consistent action, every single day.” It’s not about how you long you work out; it’s about how often you keep coming back to it and how you use the time you do put in.

Senada Greca’s 10-Minute Celebrity Workout

Every move in Greca’s routine is intentional. These high-intensity, bodyweight circuit exercises are meant to raise your heart rate, boost oxygen flow, and fire up multiple muscle groups simultaneously. You’ll increase strength, improve endurance, and maintain steady energy throughout the day, without stepping foot in a gym or lifting any equipment. “These four exercises are some of the most effective because they deliver maximum results with minimal movement patterns and develop strength, stability, and control all at once,” Greca said.

Pro tip: You can always add weights to add more strengthening benefits, but bodyweight works fine if you don’t have access to weights.

The Format

Do each of the following exercises for 30-45 seconds each, with a 15-second rest between each exercise. Aim for 3 rounds for a 10-minute workout.

1. Pull-Ups/Inverted Bodyweight Rows

“Pull-ups build unmatched upper-body strength while engaging your back, arms, and core simultaneously,” Greca said. “They also improve posture and functional pulling power, which most people lack.”

How to perform them: An at-home-workout-friendly alternative to pull-ups, inverted bodyweight rows target the same upper-body muscles with less intensity—no equipment required, just a sturdy desk or table. Slide underneath your desk or table until your chest lines up with the edge, then grab it with both hands about shoulder-width apart. With arms fully extended, heels on the floor, and your body in a straight line, pull your chest up toward the edge, squeezing your shoulder blades together. Then lower back down with control. Keep your core tight and hips lifted the entire time (avoid sagging).

2. Bulgarian Split Squats

“Bulgarian split squats are a powerhouse for lower-body development,” Greca shared. “They target glutes, quads, and stabilizers while correcting imbalances and improving balance and mobility.”

How to perform them: Place one foot behind you on your couch or a chair. Lower your back knee toward the floor while keeping your chest upright, your upper body slightly forward (to focus your weight on your front glute), and your front knee stacked over your ankle. Then, push through your front heel to return to the original position. Complete all reps on one leg, before switching sides.

3. Deadlifts

“Deadlifts train your entire posterior chain—glutes, hamstrings, back, and core—making them one of the best exercises for total-body strength, posture, and real-life movement patterns like lifting,” Greca described.

How to perform them: With feet hip-width apart, hinge your hips, pushing them back as you lower your torso while keeping your back flat, core engaged, and knees slightly bent. As you hinge, slide your hands down your legs toward your shin. Then, drive through your heels to stand back up, squeezing your glutes at the top. Because you’re not using any weight, especially focus on form and control. To make them more challenging, slow down your tempo, add pauses at the bottom, increase reps, or progress to single-leg deadlifts.

4. Hollow Bodies

“Hollow bodies develop deep core strength and control, teaching your body how to stabilize the spine—something that carries over into every other lift and reduces injury risk,” Greca said.

How to perform them: Lie on your back and press your belly button into the floor, lifting your arms overhead and legs to form a curved “U” (think: a shallow banana shape). Keep your core tight and tailbone tucked as you hold for 20–40 seconds.

Tips to Make a 10-Minute Workout More Effective

When your workout is 10 minutes, it’s all about quality over quantity. It isn’t a lot of time (remember, that’s the point!), but when done correctly, you’ll see and feel the difference. You might feel tempted to rush through each set, but real results come from keeping a controlled tempo, proper form, and rest minimal.

Here are a few ways to level up your micro sessions:

• Focus on compound movements. Pull-ups, deadlifts, push-ups, squats, and lunges hit various muscle groups at the same time. They’re efficient, allowing you to work more muscles in less time. And since they require more power to perform, they raise your heart rate faster. 
• Check your form. Try to position yourself in front of a mirror so you can see your full range of motion during each exercise. Are your hips hinged, knees slightly bent, back flat, spine neutral, and shoulders rotated back during each deadlift? For every Bulgarian split squat rep, is your chest upright, your upper body slightly forward, and your weight in your front heel? Are your knees tracking over your toes without caving in when you squat?
• Time your transitions. Make sure you’re getting the most out of the 10 minutes. Aim to move from one exercise to the next with just 15–30 seconds of rest between moves, and take one short 30–60 second break at the halfway point, if you need it.
• Move more often. Of course 10 minutes of movement are better than none, but the goal is to move more frequently. Try this 10-minute routine in the morning and again on your lunch break or when you get home from work. Add in walks, stretching, and more forms of movement throughout the day whenever you can.

TL;DR

Traditional gym sessions have their place, but you don’t need an hour-long commitment to get results. Short bursts of high-impact movement can give you cardiovascular, strength, and endurance perks that rival a full-length workout. Plus, 10-minute workouts easily fit into your day, making them sustainable no matter how packed your schedule is. The best workouts are the ones you actually stick with, and 10 minutes a day builds habit, progression, and momentum. It’s the not-so-secret secret A-listers live by to stay in shape.

The post The 10-Minute Routine This Celebrity Trainer Gives All Her A-List Clients appeared first on The Everygirl.

Source link