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    10-Minute Full-Body Blast

    10-Minute Full-Body Blast

    Quick Workouts
    Beginner
    3 routines

    Fast, joint-friendly full-body circuit using bodyweight only. Keep transitions quick and rests short.

    Routines

    Day 1 — Foundations Circuit

    Full-body primer: squat, push, core, and hips. Move briskly.

    Beginner
    15 mins
    43 Kcal
    Air Squat

    Air Squat

    1 sets
    12 reps
    20s rest
    Push up (on knees)

    Push up (on knees)

    1 sets
    10 reps
    20s rest
    Bird Dog

    Bird Dog

    1 sets
    10 reps
    20s rest
    Dead Bug

    Dead Bug

    1 sets
    10 reps
    20s rest
    Bodyweight Standing Calf Raise

    Bodyweight Standing Calf Raise

    1 sets
    12 reps
    20s rest
    Lying Leg Raise

    Lying Leg Raise

    1 sets
    10 reps
    20s rest
    Wide Hand Push up

    Wide Hand Push up

    1 sets
    8 reps
    20s rest
    Side Lying Leg Raise

    Side Lying Leg Raise

    1 sets
    12 reps
    20s rest

    Day 2 — Low-Impact Sweat

    Knee-friendly circuit with wall push-ups and core control.

    Beginner
    15 mins
    50 Kcal
    Prisoner Squat

    Prisoner Squat

    1 sets
    12 reps
    20s rest
    Push-up (wall)

    Push-up (wall)

    1 sets
    12 reps
    20s rest
    Hip Raise Bridge

    Hip Raise Bridge

    1 sets
    12 reps
    20s rest
    Lateral Side Plank (bent leg)

    Lateral Side Plank (bent leg)

    1 sets
    10 reps
    20s rest
    Close-grip Push-up (on knees)

    Close-grip Push-up (on knees)

    1 sets
    10 reps
    20s rest
    Elevated Standing Calf Raise

    Elevated Standing Calf Raise

    1 sets
    12 reps
    20s rest
    Oblique Crunch

    Oblique Crunch

    1 sets
    12 reps
    20s rest
    Double Leg Butt Kick

    Double Leg Butt Kick

    1 sets
    20 reps
    20s rest

    Day 3 — Core & Tone

    Total-body finisher with extra core focus.

    Beginner
    15 mins
    46 Kcal
    Sit Squat

    Sit Squat

    1 sets
    12 reps
    20s rest
    Push up m

    Push up m

    1 sets
    10 reps
    20s rest
    Lying Straight Leg Raise

    Lying Straight Leg Raise

    1 sets
    10 reps
    20s rest
    Hip Lift - Low Back Off Floor

    Hip Lift - Low Back Off Floor

    1 sets
    12 reps
    20s rest
    Bodyweight Standing Calf Raise

    Bodyweight Standing Calf Raise

    1 sets
    15 reps
    20s rest
    Lateral Side Plank (bent leg)

    Lateral Side Plank (bent leg)

    1 sets
    10 reps
    20s rest
    Bird Dog

    Bird Dog

    1 sets
    10 reps
    20s rest
    Crunch (arms on chest)

    Crunch (arms on chest)

    1 sets
    12 reps
    20s rest
    Back to Quick Workouts

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