8 Minute Women’s Total Gym Workout

If you had less than ten minutes in a day to work on your fitness, what exercises would you do to get the best results with the most efficient use of your time?


This is a serious question! But I have your answer. You can definitely get an excellent workout in 10-minutes or less by performing the right combination of exercises that achieve results.


So often we think that a workout must consist of more than it needs to, especially when time could be the issue. Reality is, you don’t need an hour or even half an hour to tone up and get into great shape. Most women have a better chance sticking to a plan that consists up to 15 minutes of time rather than a session of 30-minutes or more! Depending on the routine and consistency, short bursts of resistance training can be just as effective as a 30+ minute workout, even if it’s just 8 minutes a day!



Strength and cardio training is important for enhancing the overall health and well being for people of all ages and fitness levels. If you are just beginning a resistance program, it can initially feel intimidating, but once you get started with a good plan, it eventually becomes a part of your daily life! Plus, there are so many health benefits to “pump it up” that outweigh the bad. If you’ve been working out but still struggle to find large amounts of time to commit to, change your mindset to shorter sessions and get back at it!



  • Defines, tones, & strengthens muscle mass
  • Increases joint stability & range of motion
  • Increases bone density
  • Enhances body awareness
  • Increases calorie burn
  • Boosts energy
  • Reduces Stress
  • Sleep better
  • Enhances self confidence



Sticking with an exercise routine can be a struggle for anyone. But for moms, squeezing in workouts can feel nearly impossible. Moms, how are you supposed to find time for a little sweat session when you can’t even go to the bathroom undisturbed?


Finding a balance between caring for kids, sports, chores, work demands, appointments, and all the rest, there is often little time for moms to breathe let alone sweat. The good news is, exercise can be a reality and made a priority if you allow it!


So moms of the world, take a daily sweat break to empower your mind and body.  It will take more time to think about it than actually doing it!



Ladies, did you know that today is International Women’s Day?


Whether you know about this day or not, I have to bring this special occasion to your attention and inform you that it occurs March 8 every year to reflect, honor, and celebrate the social, economical, cultural and political achievements of ordinary women in the world! This is a spectacular day to celebrate women’s extraordinary roles and acts of courage, determination, and positive achievements to make a difference in all countries and communities. It’s also a perfect time to reflect on progress YOU have made for yourself and be proud of simple achievements that will progress into bigger ones!



When working out might not be your top priority and excuses of why you have no time tend to flow through your mind, try to reconsider your thoughts and energy into a solid 8-minute focused workout!



This 8 min workout will effectively sculpt your body and improve your health. The plan focuses on a combination of cardio, strength, and core movements that train the entire body!


The exercises should be performed in circuit format, one exercise after the other with no rest in between. You will start with a dynamic warm-up to prepare your muscles for the workout. Then continue directly into the strength circuit by performing 15 reps of each exercise, 1 set through.



Each exercise chosen for this 8-minute circuit has a purpose and targets a specific set of muscles. Since the routine is performed in circuit format to maximize time, it will feel as if you are doing cardio without having to technically jump around. Bonus!


KEY: Total Gym Exercises (TG) Floor Exercises (FL)

  1. Squat & Press Jumps (TG) & Jumping Jack Press (FL)
  2. Squats and jacks target all muscles of the lower body while adding a press targets the shoulders and activates the core! Incorporating an element of cardio burns more calories in a shorter amount of time.


  3. Glute Lifts (TG & FL)
  4. This is a must-do exercise to lift, tone, and sculpt the backside of your body.  It not only firms the glutes, hamstrings, and thighs, but it also sculpts the lower back and trains core stability.


  5. Plank Rolls (TG) & Plank Down/ Ups (FL)
  6. These secret-weapon exercises help tighten the deep muscles of the core, shrink the waistline, and tones the arms/ shoulders.


  7. Push-up/Pike-up (TG) & Single Leg Balance & Tricep Pulses (FL)
  8. These exercises lift and tone the glutes (especially single leg balance) and activate the core (which helps prevent back pain) while simultaneously toning the arms, shoulders, chest (push-up), and entire backside of the body!


  9. Back Extension Sweeps & Thigh Toners (TG) & Prone Frog Lift & Pulls (FL)
  10. These exercises are total backside sculptors! The upper, middle, and lower back muscles are targeted while simultaneously toning the glutes, hamstrings, and outer thighs.


  11. Arm Circles (TG) & Plié Arm Circles (FL)
  12. Arm circles are the ultimate time saving exercise to target multiple muscles in all ranges of motion at once! Combining plies help sculpt the inner thighs as well as tones the glutes for lean dancer legs.


  13. Bicycle Crunch (TG) & Punch & Roll & Reach (FL)

These exercises train the deep muscles of the core and the waistline (obliques) while adding upper body strength of the biceps, triceps, and shoulders.



Try this 8-minute circuit when you’re pressed for time. I have listed two similar routines, one ON the Total Gym and one OFF using hand weights. This way, you have two great total body circuits to choose between that achieve great results.


8-minute challenge

*Please watch the video to see how these exercises are performed. “Like” &/or “share” with others!



Note: this is a quick workout that targets your entire body in minimal time. It is enough to maintain strength, produce results, and perform most days of the week. However, if you have a specific goal you are trying to achieve, more training time and variety of workouts should be included into your program to accomplish your specific fitness goals.


Dedicating 8 magical minutes of your day to better your health and well-being may be the solution you’re looking for to accomplish your fitness goals. An efficient sweat session is really all you need to train or maintain your muscles when time is of the essence!


Best Always,





Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

This Post Has 2 Comments

  1. Hello,

    I found your Total Gym bikini ready workouts on youtube. I’m wondering if I should be doing these exercises every day for the full week? Or every other day?

    Thank you

    1. “Note: this is a quick workout that targets your entire body in minimal time. It is enough to maintain strength, produce results, and perform most days of the week. However, if you have a specific goal you are trying to achieve, more training time and variety of workouts should be included into your program to accomplish your specific fitness goals.”

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