10-Minute Full-Body Workout for Beginners

When it comes to exercising, there is no need for it to be so complex as to put beginners off. This 10-minute full body workout plan is ideal for anyone looking to shed a few pounds or become more active for general well being. The best part is that the exercises require no equipment so one can do it even at home.

10-Minute Full-Body Workout for Beginners

1. Warm-Up (1 Minute)

Warming up is usually an activity many people tend to overlook, however, it is very essential for preperation of the muscle as well as injury avoidance. You can try some light jumping jacks or a high-knee jog to rev up the heart rate.

2. Squats (1 Minute)

Squats help in the development of legs, glutes and the core. You can perform this from the comfort of your home or anywhere. Place your feet shoulder width apart and lower your hips back, keeping them in line with your toes. Make sure you keep your back straight and weight on the heels. Stand back up while pushing through your heels. Repeat this motion for 1 minute.

3. Push-Ups (1 Minute)

These form of exercise is highly effective when it comes to targeting the upper body making it great for the chest, arms, shoulders and triceps areas. You can start from a plank position with your hands straight shoulder width apart. Lower yourself till you nearly touch the ground but at 45 degrees. Push yourself back to starting position. If needed, you can lower your knees to the ground to modify the position.

4. Plank (1 Minute)   

 The plank is a great exercise to strengthen the core area of the body. Position yourself in the form of a forearm plank . Your body should be in a straight position from the head to the heel. Make sure that the core is tight (this will help you keep your hips level in order to prevent sagging in lower back). Hold this position for 1 minute.  

5. Lunges (1 Minute)  

With lunges, you can tone the legs and glutes perfectly. Step forward with one leg, lowering your body till both knees are bent at 90 degree angles. Push off with your front foot to standing and switch legs. Keep alternating for 1 minute.  

6. Mountain Climbers (1 Minute)  

Mountain climbers is a full body exercise. They also help in increasing the heart rate. Begin with a plank position. In the plank position, bring each knee to your chest alternatively as if you are climbing (in a swift motion). Engage your core and move as quickly as you can for best results.  

7. Glute Bridges (1 Minute)  

Glute bridges focus on strengthening the glutes along with the hamstrings and lower back. Lie flat on a mat with knees bent and the feet flat on the ground. Move your hips in a upward direction while squeezing your glutes at the highest position and lower back down. Repeat this for a period of 1 minute.

8. Triceps Dips (1 Minute)

Tricep dips work to define the arms, especially the triceps. Position yourself on the ground with your palms set on the floor behind you, fingers directed forward. Lower your body by bending your elbows, then push through your palms to lift yourself back up.

9. High Knees (1 Minute)

To improve cardiovascular fitness and work your core, do high knees. While jogging in place, raise your knees to the highest point possible. Move your arms to increase the overall effort.

10. Cool Down (1 Minute)

Take one minute after your workout for gentle stretches in a cooldown. Concentrate on your legs, arms, and back, maintaining each stretch for 15-20 seconds. 

- FAQ -

Q: How often should I repeat this 10-minute workout routine? 

Q; Is it possible to customize these exercises based on my fitness level?

A: Of course! You can lower the number of repetitions or change some exercises to suit you, such as doing knee push-ups.