8-minute Quick Workout (Free)

8-minute Quick Workout


Hi everyone! Coach Sharm here. As part of my community outreach programme, I've created a simple yet extremely powerful workout for you that'll *definitely* boost your fitness and health levels up! Check out and join us by checking-in at our Facebook group daily to keep yourself motivated and get fit together with our like minded group. For beginners to advance. Looking forward to having you with us 🙂

8-Minute Quick Workout


Minimal Time, you can perform anywhere - with or without a buddy/ trainer. 8 Minutes or Less. You'll see changes in just 3 days! 

Improve Fitness. Legs, Abs, Glutes will be firmer. Speed, Strength and Endurance upgraded everyday.

You'll feel great! The adrenaline and endorphins will make you happier, lowering stress levels, i increase confidence and improve mind clarity.

Lower Bodyfat %. With the improved endurance and strength, you'll be able to do much better in your main workouts.. and burn more calories! 

Levels & Zones

Your goal is to progress from one Level to another every 2 to 4 weeks


Good for beginners. Start with 20 repetitions a day. Progress with 2 or 3 additional reps daily. Great for lazy days. 

Zone 1

  • Level 1: 1 to 20 reps
  • Level 2: 21 to 50 reps
  • Level 3: 51 to 100 reps


You should reach this zone after 100 days.  8-Minute Workouts are now part of your lifestyle.  Nice!!!

Zone 2

  • Level 4: 101 to 150 reps
  • Level 5: 151 to 200 reps
  • Level 6: 201 to 250 reps


8-Minute Workouts is a Sport.  Excel by shortening your rest periods and increasing speed of your repetitions.

Zone 3 

  • Level 7: 251 to 300 reps
  • Level 8: 301 to 350 reps
  • Level 9: 351 above reps


  • Everyday (till the end of the year) on a non-workout timeslot, complete 'X' number of repetitions in 8 minutes or less. Let's call this the '8 Minute Quick Workout'.
  • Your exercises are best to be multi-joint - such as squats, pushups, lunges, burpees etc.
  • It MUST be something that is *manageable*, even when you're not in the mood.
  • Do note that this is on top of whatever workouts that you have. For example, if you usually gym Monday and Wednesdays, you will need to complete your Quick Workout everyday. I'd suggest that you do the Quick Workout in the evening if your main workout is in the morning, vice versa if your main workout is in the evening.
  • Type of exercise: You can choose your own exercise 
  • Rest as and when you need it. Once you've recovered slightly, go hard again.
  • Important: Please seek medical clearance from you physician that you're cleared to perform physical activities such as this especially if you have not worked out for a long time.

Think Big: Multi-Joint Movement

  • ​The main idea is to move via body resistance training! Look at the big picture - if you start today, you'd be doing 60 reps x 55 days = 3300 Squats by 31st December! If you're a beginner and doing only 20 a day, you'd be doing 1100 squats by year end, and this is on top of your regular workouts.
  • If you're a beginner and doing only 20 a day, you'd be doing 1100 squats by year end, and this is on top of your regular workouts.
  • Here's what I'm doing everyday for my 8 Minute Quickie Workout: 100 Bodyweight Deep Squats, and I'm doing 25 reps x 4 sets. Expecting 5500 squats done by end year 🙂
  • Do not do contraindicated exercises such as sit-ups, leg raises, etc


  • You'll see many benefits to this micro-workout - improvements in health and fitness: strength, endurance, cardiovascular ability, power, posture, etc
  • HIGHLIGHT: Our metabolism goes up and down throughout the day. After you do your main workout, metabolism will rise. After a few hours, it'll dip - this is where when we do our 8-Minute Workout to level up again. On top of that, Excess Post-Exercise Oxygen Consumption (EPOC) will ensure you continue to burn more calories then when at your body is resting. Higher caloric expenditure, amongst other things such as stronger body all around.

Can I rest on the days that I am lazy?

  • You dictate when you do, or dont.
  • It's only 8 minutes - even on your lousiest days - these 8 minutes of investment would reap so much benefit. As much as possible, DO NOT SKIP days. It's better to do 10 reps than nothing. The challenge for most of us is from repetition #0 to #1. So just get started with your first rep and see what 'inertia' can do for you 🙂
  • So when do you rest? If you are unwell and if your muscles are very sore, I'd suggest that you rest a day or two to recover. Remember that if you're sick, that means your immune system is down - working out would mean suppressing your immune system further and this is not recommended. Rest if you're unwell. Lose the battle, but win the war.
  • Some fitness enthusiasts would argue that we need to rest 48 hours for the muscles to fully recover. This is very true for strength training - you need to rest to let the muscles recover and repair. For those who are new to exercise, please rest as needed - you'll be in your strength training zone if you've not worked out for a long time. As you get stronger, you'll move towards your endurance zones like the advance exercisers. For experienced ones, you can keep doing this everyday to improve your endurance. 


  • The secret to success here is PUBLIC DECLARATION and SHARING. 
  • IMPORTANT: After completing your short workout (Everyday) - CHECK IN by posting in the COMMENTS section of the daily post.
  • This way, we'll motivate, remind and check on each other to complete our Quickie Workout.
  • For example, I can input "Done with 100 Squats!!! in the comments section.
  • Please invite your family and friends - do CLICK ON the SHARE ON FACEBOOK ICON 🙂
  • Gentle reminder: please remember to consult your doctor before engaging in any strenuous physical activity. I wish you all the best! smile emoticon Let's do this!!

8-Minute Quick Workout

The Science Behind This Workout

This workout is based science based, backed by research and experience. These are some of the systems involved in the 8-Minute Workout.

Rest Based Training

RBT is a system that makes rest, not work, the primary goal of the workout. It allows participants to take a rest for as long as necessary. Rest actually becomes a tool for increasing intensity, because exercisers can strategically use it to work harder than they could without rest. It also provides a buffer against overexertion, making even high-intensity workouts safe (Warburton et al. 2005). In RBT, the protocol adapts to the individual rather than forcing the individual to adjust to it. In RBT, the protocol adapts to the individual rather than forcing the individual to adjust to it.

Multi-Joint Exercises

This enables you to workout your whole body in one go. For example, squats involves exercising the hamstrings, quadriceps, calves, glutes, rectus abdominis, transverse abs, shoulders, lats, trapezius, shoulders, etc  (Upper body activation due to postural control). This means you're making the best use of the 8-Minute that you're investing in. Using more muscles in one go also means your heart (yes, it's a muscle) would need to work a lot harder to pump blood to those muscles, which translates to better endurance and 'cardio' training 🙂

High Intensity Interval Training

You go hard during your set and then take a break, repeat. That's HIIT. Countless research shows that this method of training burns the most calories and challenges our system the most - resulting is high levels of benefits in many aspects of fitness. For those who want to lose fat or get fitter - this is the fastest and most efficient way to do it. As this workout is less than 10 minutes, even those who hates HIIT are able to perform this workout protocol as they know the many benefits that'll come after the workout.


Employing the one of the fitness principle, 'Progression', we level up in a systematic fashion - pushing our bodies out of our comfort zones bit by bit. 


When we tax the body slightly every time we work out, we employ one of the fitness principles of 'Overload'. The body only improves when it is challenged. However, we must be patient and not challenge or bodies too much too fast as we don't want a burnout. 5 to 10% increase in intensity/volume would be great.

Exercise Adherance

Most people stop exercising when it's too hard or boring. The best workouts are those that you keep coming back to over and over again.

The rest based training system + flexibility of choosing your own multi-joint exercises makes it manageable for everyone to perform the exercises.

To be in the pilot seat means that your locus of control will be elevated while perceived barriers will reduce.  The freedom to choose the exercises that you enjoy, the short period of time to do the workouts (wow 8 minutes!), the support from the others plus your the commitment that you show on the facebook group will all increase your adherence to exercise.

As the levels are targets that you set for yourself, your self-efficacy levels would rise. In addition, the healthy 'competition' with the others or your past self will make it much more interesting than doing this all by yourself.

You'll be amazed that even if you start with extrinsic motivation as the prime reason you're doing the workout, intrinsic motivation would set in quickly and drive you further to perform higher levels.

Recommended Exercise

Daily Bodyweight Deep Squats. I'm suggesting Bodyweight Deep Squats as you'll be working your whole body.

Choose your own level - it'll have to be one that is manageable to do.

Number of repetitions: You can break it down in any way that you want.

Some ideas:

  • 10 repetitions x 3 sets = 30 repetitions
  • 5 repetitions x 6 sets = 30 repetitions
  • 30 repetitions in one go

Variations: You can perform any kind of the exercise variations. I'd suggest that you mix them up, for variety. Different days, different variations, or same day with same variation. No hard and fast rules. Follow your heart and challenge yourself. For example, if you're doing squats, you can perform squat press (with a dumbell or any sandbag), squat jumps, plie squats etc.

Alternative Exercises

Hybrid: You can also mix them up. Here are some examples:

  • 10 Squats + 10 Push Ups + 10 Squats + 10 Push Ups = 40 Repetitions
  • 20 Push Ups + 10 Squats + 20 Lunges + 10 Burpees = 60 Repetitions
  • 30 Squats  + 5 Push Ups + 30 Squats + 5 Push Ups = 70 Repetitions

The Man Behind This Workout

Coach Sharm is a master personal trainer with more than 15 years of experience. He is armed with a Master of Science and Bachelor's degree, in addition to international certifications such as the American College of Sports Medicine, American Council on Exercise and National Academy of Sports Medicine. For enquiries, please contact him here sharm@teamfitnessguru.com

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8-Minute Quick Workout

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