If you're looking for a quick but killer workout that doesn't require any equipment, Natalie White's 10-minute ab, core, and thigh burner is about to become your new best friend. This routine is short, sweet, and seriously effective—designed to get your heart pumping and muscles firing in no time. Whether you're squeezing it in before work, during a lunch break, or as a finisher to your regular routine, this session proves you don’t need hours in the gym to feel the burn. And the best part? Modifications are provided so everyone can join in, no matter their fitness level.
Warm-Up: Get the Blood Flowing
The class kicks off with a dynamic warm-up to prep your body for the work ahead. Think reaches, twisting punches, side bends, and squats—simple but effective movements that wake up your muscles and joints. This isn’t just about going through the motions; it’s about priming your body to perform at its best. Natalie keeps the energy high, reminding you that even these foundational moves matter. By the time you’re done, you’ll already feel looser and more energized, ready to tackle the tougher stuff.
The Main Event: Abs, Core, and Thighs on Fire
Once you're warmed up, Natalie wastes no time diving into the meat of the workout. Oblique crunches, planks, static split squats, and jackknifes take center stage, each move carefully chosen to maximize efficiency. These exercises aren’t just about looking good—they’re about building functional strength that translates to everyday life. And if you start feeling the burn (which you will), Natalie’s encouragement and Fatima’s modifications keep you going. The beauty of this routine? It’s scalable. If you want more intensity, Natalie shows you how to dial it up. If you need to take it easier, Fatima’s got your back.
Mind Over Muscle: The Mental Boost
One of the standout moments in this workout is Natalie’s reminder that movement is a privilege, not a chore. It’s easy to groan when the planks get tough or the split squats feel endless, but shifting your mindset can make all the difference. Ten minutes might seem short, but the mental clarity and mood boost you get from pushing through are undeniable. Science backs this up—even brief bouts of exercise release endorphins, reduce stress, and sharpen focus. So when Natalie says, “Thank your body for being able to move,” it’s more than just a pep talk—it’s a game-changer.
Cool Down: Stretch It Out
After the final rep, Natalie guides you through a series of gentle stretches to help your muscles recover and prevent stiffness. This isn’t just a formality—it’s a crucial part of the process. Cooling down properly improves flexibility, reduces soreness, and helps your body transition back to a resting state. Plus, it’s a great moment to check in with yourself and acknowledge what you just accomplished. Ten minutes might not sound like much, but the sense of achievement (and the post-workout glow) is real.
What’s Next? Keep the Momentum Going
If you’re hooked on quick, effective workouts, why stop at one? Pair this 10-minute session with Lindsay Arnold’s Pilates class for a full-body burn or Tanner Courtad’s low-impact walking workout for active recovery. The key is consistency—stacking short workouts throughout the week can be just as effective (if not more so) than marathon gym sessions. And with new free workouts dropping weekly on the PS Fitness YouTube channel, you’ll never run out of ways to mix it up.
At the end of the day, Natalie White’s 10-minute routine is proof that fitness doesn’t have to be complicated or time-consuming. It’s about showing up, putting in the work, and appreciating what your body can do. So next time you’re short on time but craving a sweat session, remember: ten minutes is all it takes to feel stronger, happier, and ready to tackle whatever comes next.
