8-minute Workout by Dewayne J. Malone (21-day Challenge)

We all know that exercising every day is one of the key factors for a healthy lifestyle. An 8-minute a day, workout routine will totally make a difference! Dewayne J. Malone encourages you to do this 8-minute workout every day!

Nobody wants to have a frail or weak body that easily gets sick. That is why people work out not just to have that aesthetic figure, but also, people work out to be active and healthy. Here’s some 8-minute guide to keep you fit without going to a gym!

What routines can I do in just eight minutes?

Sweating while working out is common, but we should all know that sweating while being active is important to prevent your body from overheating. It’s best to regulate your temperature when exercising especially in a warm room or environment.

Warm-up for five minutes before starting. Jumping or jogging and stretching will do.

Jumping Jacks – 60 seconds


  1. Stand straight with your legs together and arms at your sides.
  2. Slightly bend your knees, and jump. 
  3. Spread your legs as you jump while stretching your arms out and over your head. 
  4. Jump back to the starting position.
  5. Repeat.

Rest – 10 seconds

High Knees – 30 seconds


  1. Stand with your feet hip-width apart and your hand forward below your chest.
  2. Lift up your left knee to your chest.
  3. Switch to lift your right knee to your chest and continue the movement, alternating legs and moving fast.

Rest – 10 seconds

Squat – 30 seconds

  1. Stand upright with both feet not too close to each other.
  2. Push your hips back as if you’re lifting something while bending your knees, pressing your knees slightly open.
  3. Sit into a squat position while keeping your heels and toes on the ground, bring your chest up and shoulders back.
  4. Bring your upper body up and down in this position while maintaining the upper body position.
  5. Repeat.

Rest – 10 seconds

Burpees – 30 seconds

  1. Stand with your feet shoulder-width apart and your arms by your sides.
  2. Lower into a squat position and place your hands on the floor.
  3. Kick your legs back into a plank position whether straight or not too wide,
  4. Push your upper body while jumping your legs forward to return to a squat position.
  5. Jump as you return to a standing position.
  6. Repeat.

Rest- 15 seconds

Plank – 30 seconds

Lay on your yoga mat or on the floor with your elbows under your shoulders, forearms flat on the floor, and core engaged. Hold this position.

Rest – 15 seconds

Repeat twice for completion.

Join my training programs! I can help you get fit in no time!

I inspire and motivate others to live in wellness, with my different programs to help you out if you want to start or continue with your significant transformation journey.

Dewayne J Malone can transform you. Get motivated and inspired with Houston’s best Trainer.
Change your life today. www.dewaynejmalone.com Office 832-834-6104 Email [email protected].

21-Day Transformation Challenge with Dewayne J. Malone

Whether you are just a beginner or starting up again — this 21-day transformation challenge is an E-book that offers weekly meal plans (choice of Keto, Vegan, or Regular Weight loss diet), a three-week workout program, Dewayne’s amazing 8-minute workout challenge, and your own progress tracker for only $79. Grab yours now! 21-day Transformation Challenge. 

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DeWayne Malone

DeWayne Malone

Narural Body Builder, Body Transformation Specialist and an Entrepreneur.

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