Are you short on time but want to incorporate fitness into your daily routine? Then you’ve come to the right place! In this article, I’m going to share with you some basic bodyweight exercises and interval circuits to help you get lean, lose weight, and gain strength.
These routines only take 10-minutes, and you can repeat them as many times in a row as you’d like to get an even tougher workout. Complete the 10-minute workout at home, on-the-go, with a friend, or even outside! You don’t need any equipment to get started, and you don’t need experience working out to complete these exercises.
Heads up! We’re getting into prescriptive territory where I talk about how to workout, get lean, and some tips and tricks that I have worked for me on my fitness journey. I’m not a doctor, trainer, or anything else that would remotely qualify me to give you training or medical advice. Therefore, I recommend consulting with your physician before beginning any exercise program.
Working out and frankly, everything in the fitness space is heavily convoluted. I wanted to design a workout that will get you results but wouldn’t take hours to complete. So, back to basics, it was. This 10-minute workout routine has exercises to tire your whole body. You’ll start with a quick warm-up, progress into the lower body, blast the upper body, and finish with some core and cardio. Do this routine once, or stack it multiple times in a row for the ultimate bodyweight workout.
Ready to get started?
Bodyweight movements without equipment
Before we get started with our 10-minute workout routine, you’ll need to learn how to do these essential bodyweight movements.
When I think of fitness, I think of squats. A squat is an exercise that is used to build the glutes, hamstrings, and lower body. We’ll start with a bodyweight squat. First, place your feet about shoulder-width apart and brace your core. Bend your knees and squeeze your glutes. Bend your knees and lower yourself down.
Stop once your quads are parallel to the ground. Shift your weight back while keeping your feet flat on the ground. Hold for 1 second, and then come back to standing position. That’s one rep. Continue for the total number of reps or seconds that your workout calls for.
How to Lunge
Another great leg and glute exercise is the lunge. Take one leg and move it about a stride in front of you. Bend the front knee at about 90-degrees or until your quad is parallel to the ground. Return to the upright position. Then repeat the movement for as many reps as your workout calls for.
You can perform the lunge stationary or dynamically by alternating legs and walking in a line. To make this movement harder, you can hold a set of dumbbells or use a barbell.
Push-ups for Beginners
Push-ups are a classic bodyweight movement. You’ll start in a plank position and then move your elbows to a 90-degree position. Lower your chest and keep your body parallel to the ground.
If this is too difficult, you can perform a modified version. Instead of performing the movement on your toes, you can perform the movement on your knees.
Lying Leg Raises
Start by lying on the ground or a workout mat. Place your hands behind your low back. Adjust your feet close together and raise them towards the ceiling.
Drop your feet half-way or about 3-inches off the ground. Repeat for the remaining reps or time in your workout. You should feel the exercise in your lower abs.
Start in a standing position. Simultaneously move your legs and arms out and up, respectively. Then return to the starting position. Repeat this movement as fast as you can while maintaining proper form.
Jumping Jacks are a great way to raise your heart rate and get your blood flowing during a workout.
High-Knees is an exercise similar to running in place. First, take off and land with the balls of your feet. Then, lift your knees as high as you can while maintaining good form. Keep your eyes straight ahead and stand tall.
Once you have the form, you can move faster and add speed. High-Knees is another great cardio movement that helps build endurance.
Lastly, we will incorporate planks. Planks are a great way to use your bodyweight to build core and abdominal strength. Start in a kneeling position on the ground. Walk your hands out about shoulder-width apart. Lift on the balls of your feet, like you’re in the starting position of a push-up. Brace your core and hold for 30 seconds or more.
You can make this exercise more challenging by resting on your forearms or alternating between your palms and forearms. Remember to breathe and keep your butt down during this exercise!
Now that you know the basic moves, it’s time to practice! Then you can jump into the 10-minute beginner workout!
10 Minute Workout for Beginners
I’ve compiled a 10-minute workout for beginners. It combines a variety of bodyweight movements to target the lower body, abs, and upper body.
Complete 10 rounds of 30 seconds on and 30 seconds of rest. Start with 30 seconds of push-ups, then rest for 30 seconds. Repeat this pattern for exercises 2, 3, 4, etc. until you complete exercise 10!
(30 seconds work / 30 seconds rest)
|5||Lying Leg Raises|
|6||Left Leg Lunges|
|7||Right Leg Lunges|
|8||Run in Place|
For an even greater challenge, repeat this routine for as many 10-minute sets as you’d like! As you get more advanced, you can swap exercises or rearrange the order of the interval circuit.
10 Minute Workout Video
If you’d rather follow along to a video, here are a few awesome choices. All of these videos will target your full-body without any equipment.
Remember, working out is like investing. The more workouts you complete, the better off you’ll be in the future. There’s no such thing as a “quick-fix.” However, if you complete this workout 3-5X per week for the next month or more, you’ll surely see improvements in your endurance, core strength, and cardio capacity!
Abs Workout – No equipment needed
This ab workout is a killer! Your abs will be on fire. If you’re looking for a 10-minute ab workout, give this routine a try. And, if you want to challenge yourself, repeat it four times.
Another awesome ab workout targets the lower abs. You’ll start with a brief warm-up and then you’ll dive into movements that focus on building the core.
HIIT Workout – No equipment needed
High-Intensity Interval Training (HIIT) is a type of interval workout where you perform an exercise for some time and then rest for some time.
These short bursts of movement followed by short breaks allow you to burn calories and maximize your workout time.
Here are a few 10 minute HIIT Routines worth trying this week!
Get your booty popping with this 10 Minute HIIT lower body burn! This is a great supplement to your regular leg training or if you’re traveling and have limited access to equipment.
Best Home Workout Apps
I’ve tried a bunch of home workout apps and compiled a list of my favorites, below. The best app is the one you will use! Don’t be afraid to try one or all of these options and find the one that you like the most.
Interval Timer App
One of my favorite workout apps is the Interval Timer App for iOS. It’s 100% free. You can create your HIIT timers for as long as you want. Plus, once you complete a workout, the app keeps track of it in the workout calendar.
Another cool thing about this app is that you can listen to music while using it. The beeps and dings will play through whatever music app you like! Say hello to full streaming on Spotify, Pandora, or whatever streaming app floats your boat.
If you’re looking for a new streaming service, you can snag our deal and try Amazon Music Unlimited free for 30-days!
Nike+ Training Club
The Nike+ Training App is filled with both free and paid workout plans. They range in skill level and include a mix of bodyweight and weighted movements. If you have a Nike+ account, you can log in and track your progress.
This is a great option if you’re on-the-go because you can play the workouts on your phone or stream them to a TV with AppleTV or Chromecast. For $15/mo, I think it’s a great affordable option instead of having a gym membership.
YouTube Interval Timer
You can also go onto YouTube and search for Interval Timers.
This one is a 30-second on/30-second off timer that you can use for your routine. This is great if you want to customize your routine by picking a few bodyweight exercises and completing intervals.
If you’re just starting, you can download my free bodyweight workout plan below for inspiration.
Download your Free Bodyweight Workout Plan
To get you started with your 10-minute workout, I’ve compiled a free bodyweight workout plan. I’ll use this if I need a break in the workday or am in-between workout days. Feel free to run the routine 3-5X to get a full workout for the day!
You can print out the free routine, below. It’s sure to make you sweat, and it only takes 10 minutes!