The 10-Minute Routine This Celebrity Trainer Gives All Her A-List Clients

You might be immediately shocked when you hear about a celebrity’s fitness routine—they have the means to hire the best trainers, access to personal 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 celebrities like Selena Gomez and Miranda Kerr), the deciding factor in achieving your fitness goals isn’t money or fame, or even willpower: it’s consistency.

Many of Greca’s top clients don’t do long, drawn-out workouts every day. Instead, Greca often prescribes short exercise routines that her clients can do anywhere—in between phone calls, while traveling, or in any space they have access to. After all, whether or not you move every day is more important than the intensity or length of your workout. And some days, that means just 10 minutes.

To our diet culture-conditioned minds, this may not sound like much, but that’s the point. The formula is simple but effective: full-body strength, core activation, and enough intensity to get your heart rate up—all packed into an at-home workout that doesn’t require any equipment. Keep reading for Greca’s 10-minute workout—one you can rely on for busy days, unmotivated days, and everything in between.

Meet the Expert

At The Everygirl, we believe that health advice should be based on 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 reliable and empowering.

Why 10 Minute Workouts Are More Effective Than You Think

Does 10 minutes really count? Science says yes. A study found that a 10-minute exercise session that included at least one minute of high-intensity exercise provided the same aerobic and metabolic benefits as longer, moderate-intensity exercise. A short workout is all it takes to get the blood flowing and eliminate stagnation (read: long stretches spent sitting in front of a laptop). “We thought we would need an hour or two to get results, but it can start in just 20 minutes,” Greca shares.Every Girl Podcast. “And I would even say sometimes start with just five minutes.” A 2019 study inApplied Physiology, Nutrition, and Metabolismshows that 20-second “snacks” (short bursts of exercise you can do between meetings or errands, rather than spending a full hour at the gym) can still contribute to improved fitness as long as they are done regularly.

But the main reason why 10 minutes of exercise works isn’t just physiological; it can be done. Rather than trying to talk yourself into doing long, demanding sessions on days when you can’t, a quick exercise routine takes the mental load off. should-me-or-shouldn’t-me—you just do it. The less friction, the easier it is to build consistency, and consistency is where results will come to fruition. “Create the habit,” says Greca. “Consistency is key. It’s not about one perfect workout. It’s about consistent action, every day.” It’s not about how long you exercise; it’s about how often you keep coming back to it and how you use the time you do spend.

Greca’s 10 Minute Celebrity Workout

Every movement in Greca’s routine is deliberate. This high-intensity bodyweight circuit workout is intended to increase your heart rate, increase oxygen flow, and work multiple muscle groups simultaneously. You’ll increase strength, increase endurance, and maintain steady energy throughout the day, without ever needing to step foot in a gym or lift any equipment. “These four exercises are among the most effective because they provide maximum results with minimal movement patterns and develop strength, stability and control all at once,” said Greca.

Pro tip: You can always add weights to add strengthening benefits, but body weight works best if you don’t have access to weights.

The format

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

1. Pull-Up/Reverse Bodyweight Row

“Pull-ups build unmatched upper body strength while working the back, arms, and core simultaneously,” says Greca. “They also improve posture and functional traction, which most people lack.”

How to do it: A home workout-friendly alternative to pull-ups, reverse bodyweight rows target the same upper body muscles with less intensity—no equipment required, just a sturdy bench or table. Slide under the table until your chest is parallel to the edge, then hold it with your hands shoulder-width apart. With your 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 it back down with control. Keep your core tight and hips lifted the entire time (avoid sagging).

2. Bulgarian Split Squats

“The Bulgarian split squat is a powerhouse for lower body development,” says Greca. “They target the glutes, quadriceps, and stabilizers while correcting imbalances and improving balance and mobility.”

How to do it: Place one leg behind you on a sofa or chair. Lower your back knee to the floor while keeping your chest up, upper body slightly forward (to focus weight on the front buttocks), and front knee resting on your ankle. Then, push through your front heel to return to the starting position. Complete all reps on one leg, before switching sides.

3. Deadlifts

“The deadlift works your entire posterior chain—glutes, hamstrings, back, and core—making it one of the best exercises for full-body strength, posture, and real-life movement patterns like lifting,” explains Greca.

How to do it: With your feet hip-width apart, hinge your hips, pushing 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 shins. Then, drive through your heels to stand back up, squeezing your glutes at the top. Since you’re not using any weight, focus primarily on form and control. To make it more challenging, slow your tempo, add a pause at the bottom, increase the reps, or progress to single-leg deadlifts.

4. Hollow Body

“Hollow body develops deep core strength and control, teaching your body how to stabilize the spine—something that applies to every other lift and reduces the risk of injury,” says Greca.

How to do it: Lie on your back and press your navel to the floor, lifting your arms up and legs to form a curved “U” shape (think: shallow banana shape). Keep your core engaged and tailbone tight as you hold for 20–40 seconds.

Tips to Make 10 Minute Workouts More Effective

If your workout is 10 minutes long, it’s all about quality over quantity. It doesn’t take a lot of time (remember, that’s the point!), but when done right, you will see and feel the difference. You may be tempted to rush through each set, but real results will come from keeping your tempo under control, proper form, and minimal rest.

Here are some ways to improve your micro sessions:

• Focus on compound movements. Pull-ups, deadlifts, push-ups, squats, and lunges target multiple muscle groups at the same time. This exercise is efficient, allowing you to work more muscles in less time. And because they require more force to work, 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 rolled back during each deadlift? For each rep of Bulgarian split squats, is your chest up, your upper body slightly forward, and your weight in your front heels? Do your knees follow your toes without yielding when you squat?
• Time your transition. Make sure you get the most out of those 10 minutes. Try to move from one exercise to the next with only 15–30 seconds of rest between movements, and a short 30–60 second rest in the middle of the movement, if you need it.
• Move more often. Of course 10 minutes of movement is better than none, but the goal is to move more often. Try this 10-minute routine first thing in the morning and again during your lunch break or when you get home from work. Add walking, 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, high-impact movements can give you cardiovascular, strength, and endurance benefits that rival long-term exercise. Plus, a 10-minute workout can easily fit into your day, making it sustainable no matter how busy your schedule is. The best exercise is the exercise you actually do, and 10 minutes a day will build habit, progress, and momentum. This isn’t the secret A-listers live by to stay fit.

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