The Best 10 Minute Squat Workout for Legs Glutes and Core

If you’re short on time but want a workout that burns calories, strengthens muscles, and boosts endurance, a 10-minute squat workout routine is the perfect solution. Squats are one of the most effective compound exercises because they target multiple muscle groups at once, including your quads, hamstrings, glutes, and core. Whether you’re at home, in the gym, or traveling, this short but powerful workout can give you maximum results in minimal time.

In this article, we’ll break down everything you need to know about a 10-minute squat workout, including benefits, proper form, variations, and a structured routine you can follow today.

Why Choose a 10 Minute Squat Workout?

Time Efficiency

In today’s busy world, finding time for fitness can be challenging. A 10-minute workout is perfect for squeezing in exercise during lunch breaks, before work, or even at home while watching TV.

Full Body Engagement

Squats don’t just target your legs—they also engage your core, lower back, and even your upper body when performed with weights. This makes them a total-body movement in a short span of time.

Fat-Burning Power

Because squats are a compound movement, they burn more calories than isolation exercises. Adding intensity to a 10-minute squat routine can increase your heart rate, making it a cardio and strength workout combined.

Scalability

Whether you’re a beginner or advanced lifter, you can tailor this routine by adding weights, trying variations, or increasing speed for intensity.

Muscles Worked in a 10 Minutes Squat Workout Routine

Quads (Front of the Thighs)

Squats primarily target your quadriceps, giving your legs strength and definition.

Glutes (Buttocks)

Squats are one of the best exercises for glute activation and growth.

Hamstrings (Back of the Thighs)

These muscles stabilize the movement and add balance to your lower body strength.

Core (Abs & Lower Back)

Every squat requires a tight, braced core, making it excellent for core stability.

Calves

Your calves assist in balance and stability during the upward drive of each squat.

Proper Squat Form

Before starting the workout, it’s essential to learn proper squat technique to avoid injury.

1. Stand with your feet shoulder-width apart.
2. Keep your chest lifted and core engaged.
3. Lower your body as if sitting back into a chair, keeping knees behind toes.
4. Go as low as your mobility allows—ideally thighs parallel to the floor.
5. Drive through your heels to return to standing.

Pro tip: Keep your weight distributed evenly across your mid-foot and heels, not your toes.

Warm-Up Before Squats (2 Minutes)

A quick warm-up will prime your muscles and joints. Spend 2 minutes doing:

• Jumping jacks (30 seconds)
• Bodyweight lunges (30 seconds each leg)
• Hip circles (30 seconds)
• Arm swings and torso twists (30 seconds)

The 10 Minute Squat Workout Routine

Here’s a complete routine designed to maximize results in just 10 minutes. Perform each exercise for 40 seconds, followed by 20 seconds of rest. Repeat the circuit twice for a full 10-minute session.

Round 1 – 5 Exercises

1. Bodyweight Squats – Standard squats to warm up.
2. Sumo Squats – Wider stance, toes slightly turned out, targets inner thighs and glutes.
3. Jump Squats – Explosive move for power and calorie burn.
4. Pulse Squats – Stay low and pulse for extra muscle burn.
5. Squat Hold (Isometric) – Hold the bottom position for endurance.

Round 2 – Repeat with Intensity

Go through the same 5 exercises again, but add intensity:

• Move faster
• Add weights (dumbbells or kettlebells)
• Go deeper into each squat

10 Minutes Squat Workout Variations to Spice Up Your Routine

Weighted Squats

Holding dumbbells, kettlebells, or a barbell adds resistance and builds strength.

Bulgarian Split Squats

Elevate one foot on a chair or bench behind you to isolate one leg at a time.

Pistol Squats (Advanced)

Single-leg squat variation that builds incredible strength and balance.

Goblet Squats

Hold a weight close to your chest to improve posture and add intensity.

Overhead Squats

Hold weights overhead during the squat to engage your shoulders and core.

Benefits of a 10 Minute Squat Workout

1. Builds Lower Body Strength

Your legs are the foundation of many daily movements and sports. Squats help build explosive power and strength.

2. Improves Core Stability

Every squat engages your abs and back, improving posture and balance.

3. Enhances Athletic Performance

Squats mimic natural movements like jumping, running, and lifting, making them a staple for athletes.

4. Burns Calories Quickly

In just 10 minutes, you can burn 100–150 calories depending on intensity and body weight.

5. Boosts Metabolism

Squats activate large muscle groups, leading to greater post-workout calorie burn.

Tips for 10 Minutes Squat Workout Success

1. Focus on form before adding speed or weight.
2. Progress gradually—start with bodyweight, then move to dumbbells.
3. Use a timer to track intervals.
4. Stay consistent—do this routine 3–4 times a week.
5. Pair with nutrition for best results in fat loss or muscle gain.

Example 10 Minutes Squat Workout Weekly Schedule

• Monday – 10 Minute Squat Workout + Core Routine
• Wednesday – 10 Minute Squat Workout + Upper Body
• Friday – 10 Minute Squat Workout + Cardio
• Sunday – Recovery and stretching

FAQs About 10 Minute Squat Workouts

Can you build muscle in just 10 minutes?

Yes, when performed consistently and progressively, short workouts can stimulate muscle growth—especially for beginners or those short on time.

How often should I do this squat workout?

3–4 times per week is ideal for strength and fat loss without overtraining.

Do squats burn belly fat?

Squats don’t directly target belly fat, but they burn calories and build muscle, which boosts fat loss overall.

Can beginners do this workout?

Absolutely! Beginners should start with bodyweight squats and progress slowly.

Transform Your Body in This 10 Minutes Squat Workout

A 10-minute squat workout routine is quick, efficient, and effective for anyone looking to improve strength, burn calories, and stay active. With proper form, consistency, and progression, you’ll see noticeable improvements in your lower body strength and overall fitness.

No matter your fitness level, squats are a must-have in your routine. So set a timer, get moving, and in just 10 minutes a day, you can take a powerful step toward a stronger, fitter you.