Ever thought about spending hours at the gym after work but never made it? Well, you don’t need to carve out large chunks of time to get fit. Even short, 10-minute workouts during your breaks can make a difference.
Here are 10-minute full-body workouts without equipment. Read the article, incorporate it into your daily routine, and see what differences you can make after 21 days.
Why Should You Consider a 10-Minute Full-Body Workout?
According to a study by Utah State University, any exercise, no matter how short, can benefit your health. [1] That means even a 10-minute workout can make a difference.
Short sessions like this improve cardiovascular health, boost circulation, and reduce stiffness from long hours of sitting. You can easily fit them into your day, whether at work or on a trip.
The best part? These short workouts release endorphins and increase blood flow to your brain. This gets you in a better mood, clears your mind, and gets you ready for the next task.
10-Minute Full Body Workout for Different Levels
Before picking from one of the full-body workouts, let’s take a look at what stretches you should perform before and after exercises.
Warm-Up (1–2 minutes)
Arm Circles (30 seconds each direction)
- Stand tall with your feet shoulder-width apart. Extend your arms out to the sides and draw small circles forward for 30 seconds, then backward for another 30 seconds.
March in Place (1 minute)
- Lift your knees high as if you’re walking in slow motion. Swing your arms naturally.
Cool Down (1–2 minutes)
Shoulder Stretch (30 seconds per side)
- Pull one arm across your chest, hold gently, then switch sides.
Standing Forward Fold (30 seconds)
- Bend forward, letting your head and arms hang. Loosen your lower back and hamstrings.
Deep Breathing (30 seconds)
- Inhale through your nose, exhale through your mouth. Focus on relaxing your muscles.
Here are three 10-minute workouts for different levels. Start with a beginner’s level or choose one that suits you best.
For Beginners
Perform each move for 40 seconds, rest for 20 seconds, and repeat the circuit twice.
- Stand in front of a chair. Lower yourself until you lightly touch the seat, then stand back up.
- Tip: Keep your knees behind your toes and chest up.
Wall Push-Ups
- Place your hands on a wall at shoulder height. Step back slightly and bend your elbows to bring your chest close to the wall, then push back.
- Tip: Engage your core and maintain a straight line from head to heels.
Standing Knee Lifts
- Lift one knee toward your chest while engaging your core, then switch sides.
- Tip: Maintain an upright posture and avoid leaning back
Shoulder Rolls
- Roll your shoulders forward for 20 seconds, then backward for another 20.
- Tip: Keep movements slow and controlled.
Step Touch
- Step to one side and bring your other foot to meet it, then switch directions.
- Tip: Add gentle arm swings to boost intensity.
For Intermediate Levels
Each move lasts 45 seconds, with 15 seconds of rest.
Bodyweight Squats
- Perform regular squats, focusing on the full range of motion.
- Tip: Keep your chest lifted and core tight.
Incline Push-Ups (on desk or bench)
- Place your hands on a stable surface. Lower your chest toward it, then push back.
- Tip: The lower the surface, the harder the exercise.
Standing Side Leg Raises
- Hold onto a chair for balance. Lift one leg to the side slowly, then lower. Switch sides.
- Tip: Avoid swinging your leg; focus on controlled movement rather than momentum.
Standing Oblique Crunches
- Place your hands behind your head. Bring your right knee toward your right elbow, then switch sides.
- Tip: Keep your torso stable; move from your core.
Fast March or Light Jog in Place
- Increase your pace to elevate your heart rate.
- Tip: Land softly on your toes to reduce impact.
For Advanced Levels
Perform each move for 45–50 seconds with 10 seconds rest.
Jump Squats
- Do a squat and explode upward into a jump, landing softly.
- Tip: Land on bent knees to protect your joints.
Push-Ups with Shoulder Tap
- After each push-up, tap your opposite shoulder before the next rep.
- Tip: Keep hips stable, no rocking.
Alternating Reverse Lunges
- Step one foot back, lower until both knees form 90° angles, then return. Switch legs.
- Tip: Keep your front knee aligned with your ankle.
Standing Cross Crunches
- Bring your right elbow to your left knee, then alternate.
- Tip: Exhale as you crunch; inhale as you return.
High Knees
- Run in place, lifting knees to hip height.
- Tip: Pump your arms to increase intensity.
Tips to Maximize Your Workout
- Focus on form, not speed. Quality reps are better than rushed movements.
- Pair your workout with a balanced and controlled diet.
- Be consistent but incorporate at least one day for recovery.
- Stay hydrated to improve your performance.
- Listen to music to stay consistent and motivated.
Why Trust Tousains
Tousains is dedicated to making home fitness simple, effective, and enjoyable. It provides a wide range of small home fitness equipment for all fitness levels, from Tousains mini elliptical machine for staying active, a foldable treadmill with incline to achieve your daily step goals, to the cable machine CR63 to build muscles. Whether you want to stay fit at home, during travel, or at the office, there’s compact home fitness equipment that fits your needs. Shop at Tousains and choose the best machine to improve your performance.
References:
[1] https://extension.usu.edu/healthwellness/physical/health-benefits-of-adding-just-10-minutes-of-exercise-in-your-day
