Full Body · 10 minutes

10-Minute Full Body Workout at Home (No Equipment)

  • 9 min
  • 4 moves × 2 rounds
  • No Equipment
  • Intermediate

This 10-minute full body workout hits every major muscle group in one session, so you build strength and burn calories without splitting days. It opens with a short warm-up, moves into a 4-exercise circuit you repeat 2 times, and ends right after your final round, so every minute counts.

Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.

The workout

  1. Warm-Up

    30s each · no rest

    1. 1
      March in Place starting position
      March in Place

      Full Body · Quads

      30s
    2. 2
      Arm Circles starting position
      Arm Circles

      Shoulders

      30s
    3. 3
      Standing Torso Twists starting position
      Standing Torso Twists

      Core · Back

      30s

  2. Main Circuit

    40s work · 20s rest

    Repeat 2× · 20s rest between rounds

    1. 1
      Squat Jumps starting position
      Squat Jumps

      Quads · Glutes · Calves

      40s
    2. 2
      Skaters starting position
      Skaters

      Glutes · Quads · Calves

      40s
    3. 3
      Plank Shoulder Taps starting position
      Plank Shoulder Taps

      Core · Shoulders

      40s
    4. 4
      Step-Back Burpee starting position
      Step-Back Burpee

      Full Body · Quads · Core

      40s

FAQ

Is a 10-minute full body workout enough?

Yes, short sessions work, especially on busy days. 10 minutes done consistently adds up, and you can stack two routines back to back when you have more time.

How often should I do this full body workout?

Aim for 3 times a week on non-consecutive days. Increase the level once the current one feels easy.

Can beginners do this workout?

Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.

Do I need any equipment?

No. Every exercise uses just your bodyweight. A chair, wall or couch is the most you'll need, and a mat makes floor work more comfortable.

Keep going

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Make it a habit

Part of these plans

Follow one of these multi-week plans to do this routine on a schedule.

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