Finding time to exercise can be challenging with a busy schedule, but even a short workout can have a positive impact on your fitness and health. If you’re a beginner looking for a quick and convenient way to get started, this 10-minute total-body workout is perfect for you.
You don’t need any equipment, and the exercises focus on fundamental movements like hip flexions, knee flexions, core work, balance, and cardio. Once you’re comfortable with these exercises, you can gradually add light dumbbells or kettlebells to amp up the challenge.
Follow the instructions below to complete one set of each exercise for the specified time or repetitions, resting for 15 seconds between each movement. Repeat the circuit twice for maximum benefits.
SQUAT
- Stand tall with feet slightly wider than shoulder-width apart and chest lifted.
- Extend hands in front to maintain balance.
- Sit down and then stand up as if sitting in an imaginary chair.
- Keep face and head facing forward.
- Lower body down until thighs are parallel to the ground, with weight on heels.
- Keep body tense and push up through heels to return to starting position.
- Complete 12 repetitions.
PUSH-UPS
- Begin on all fours with hands on the ground, slightly wider than shoulder-width apart and in line with shoulders.
- Maintain a straight line from shoulders to ankles in your body.
- Engage your abs and keep them tight.
- Lower your body until your chest almost touches the floor, keeping your elbows close to your torso.
- Pause and return to the starting position.
- Complete 20 repetitions.
SINGLE-LEG DEADLIFT
- Stand with feet hip-width apart, holding a dumbbell in each hand at your sides.
- Extend one leg behind you as you lean forward, bringing your body parallel to the ground and extending your arms towards the ground.
- Return to the starting position.
- Complete 12 to 20 repetitions with each leg.
HIGH PLANK
- Lie face down on the ground.
- Raise yourself up, supporting your body with the balls of your feet and your hands.
- Contract your abdominal and gluteal muscles, holding the position for as long as you can. Gradually increase the duration of the hold.
- Rest for approximately one minute between repetitions.
- Aim to resist for as long as possible.
HIGH KNEES
- Begin by standing with your feet shoulder-width apart and your hands in front of you.
- Push off with your right leg, bringing your knee towards your right hand. Return to the starting position.
- Repeat the same movement with your left leg.
- Perform 10 repetitions with each leg.
