The Ultimate 10-Minute Full-Body Workout

10 minute bodyweight workout

Not everyone can afford 30+ minutes to work out or hit the gym 3-5 times per week…

Are you short on time but want to increase your fitness level?

Or do you just find it difficult to create a workout habit due to a busy schedule?

A 10-minute full-body workout is a good way to do something good for yourself and experience health benefits at the same time.

Benefits of the 10-Minute Ultimate Workout:

  • Improves cardiorespiratory fitness
  • Activates all major muscle groups
  • Elevates your heart rate and helps burn more calories
  • Boosts brain function 

How to do the workout

  • Do each exercise at a 50/10 interval (50 seconds intense effort, 10 seconds rest)
  • Repeat for 2 rounds total
  • Important: For best results keep the intensity high – give it all you’ve got and go as fast as you can while maintaining good form!


  • Do 30 seconds of exercise followed by 30 seconds rest
  • Choose the easier workout variations, suggested after each video

10-Minute Full-Body Workout Exercises

1. Flat Out Burpees

Burpees are the go-to exercise for a quick, intense workout.

Beginners modification: 4-Count Burpees

2. Skier Abs

Work your abs (including obliques!) while keeping the heart rate high through jumps!

Beginners modification: High Plank Leg Lifts

3. Touchdown Lunges

Touchdown Lunges will make your quads burn in a matter of seconds!

Beginners modification: Backward Lunges

4. Push-up Shoulder Taps

Works your upper body strength and balance.

Beginners modification: Knee Push-ups

5. 180 Jump Squats

Finish the round with another leg burner, the 180 Jump Squats.

Beginners modification: 180 Jumps

Useful tip:

If a lack of time is stopping you from creating a workout routine, a 10-minute workout will help you get rid of the mental “hurdle” of excuses. Why not try to squeeze in 2-4 short workouts per week? After only 2 weeks of workouts you could be hooked on the post-workout feeling and ready to consider making room for longer workout sessions in your schedule! 😉

Want more short workouts? Check these out:

Are short workouts really effective?

Yes, short workouts, such as 7-Minute and 10-Minute workouts, can be considered a minimum effective dose of exercise. But the more active minutes you include in your day, the better you will feel, and the closer you can get to your fitness goals! Keep in mind that the results of your workouts will depend on many factors, including the workout frequency, intensity, and also your nutrition. For maximum results we recommended using a structured 12-week bodyweight training plan and keeping a food diary.



Hana Medvesek

With a background in physical therapy, Hana strongly believes that movement is medicine. She likes to run, lift weights, and try out simple, healthy recipes. View all posts by Hana Medvesek »