10 Minute Full Body Workout (No Equipment)
A joint-friendly full-body circuit in ten minutes, three times a week. Bodyweight only, with short rests and quick transitions throughout.
- Days per week
- 3
- Session length
- 15 min
- Exercises
- 24
- Level
- Beginner
- Equipment
- No equipment
Your week
- MonDay 1 · Foundations Circuit
- TueRest
- WedDay 2 · Low-Impact Sweat
- ThuRest
- FriDay 3 · Core & Tone
- SatRest
- SunRest
Free on iPhone and Android, or adjust it in the web planner
The workouts
Day 1 — Foundations Circuit
Full-body primer: squat, push, core, and hips. Move briskly.
About 15 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Air SquatRest 20s | 1 × 12 | 20s | |
| 2 | Push up (on knees)Rest 20s | 1 × 10 | 20s | |
| 3 | Bird DogRest 20s | 1 × 10 | 20s | |
| 4 | Dead BugRest 20s | 1 × 10 | 20s | |
| 5 | Bodyweight Standing Calf RaiseRest 20s | 1 × 12 | 20s | |
| 6 | Lying Leg RaiseRest 20s | 1 × 10 | 20s | |
| 7 | Wide Hand Push upRest 20s | 1 × 8 | 20s | |
| 8 | Side Lying Leg RaiseRest 20s | 1 × 12 | 20s |
Day 2 — Low-Impact Sweat
Knee-friendly circuit with wall push-ups and core control.
About 15 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Prisoner SquatRest 20s | 1 × 12 | 20s | |
| 2 | Push-up (wall)Rest 20s | 1 × 12 | 20s | |
| 3 | Hip Raise BridgeRest 20s | 1 × 12 | 20s | |
| 4 | Lateral Side Plank (bent leg)Rest 20s | 1 × 10 | 20s | |
| 5 | Close-grip Push-up (on knees)Rest 20s | 1 × 10 | 20s | |
| 6 | Elevated Standing Calf RaiseRest 20s | 1 × 12 | 20s | |
| 7 | Oblique CrunchRest 20s | 1 × 12 | 20s | |
| 8 | Double Leg Butt KickRest 20s | 1 × 20 | 20s |
Day 3 — Core & Tone
Total-body finisher with extra core focus.
About 15 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Sit SquatRest 20s | 1 × 12 | 20s | |
| 2 | Push up mRest 20s | 1 × 10 | 20s | |
| 3 | Lying Straight Leg RaiseRest 20s | 1 × 10 | 20s | |
| 4 | Hip Lift - Low Back Off FloorRest 20s | 1 × 12 | 20s | |
| 5 | Bodyweight Standing Calf RaiseRest 20s | 1 × 15 | 20s | |
| 6 | Lateral Side Plank (bent leg)Rest 20s | 1 × 10 | 20s | |
| 7 | Bird DogRest 20s | 1 × 10 | 20s | |
| 8 | Crunch (arms on chest)Rest 20s | 1 × 12 | 20s |
About this plan
Eight exercises, ten minutes, three times a week. This exists for the days when a real session is not happening — and it is built so that the ten minutes still cover the whole body rather than turning into another ab circuit.
Day one runs air squats, knee push-ups, bird dogs, dead bugs, calf raises, lying leg raises, wide-hand push-ups and side-lying leg raises. Day two swaps in prisoner squats, wall push-ups, hip bridges, side planks, close-grip knee push-ups, elevated calf raises, oblique crunches and butt kicks. Day three moves to sit squats, full push-ups, straight-leg raises, hip lifts, calf raises, side planks, bird dogs and crunches.
Every session includes a squat pattern, a push, a hip hinge or bridge, and core. That is the minimum for something to be called full-body, and it is what keeps ten minutes from being ten minutes of the same thing.
Being straight about what ten minutes buys: it is enough to keep the habit alive, maintain what you have, and get blood moving on a day that would otherwise be empty. It is not enough to drive much growth on its own. If ten minutes is all you have most weeks, that is genuinely fine and this plan is for you. If you have thirty and are choosing ten, take the thirty.
Rest is the variable that makes or breaks it. Ten minutes across eight exercises leaves roughly a minute each including transitions, so set up the next move before you finish the last one and keep rests to fifteen seconds.
Progress by moving up the push-up ladder — wall, knees, close-grip, full — and by slowing the squats down. Both happen inside the same ten minutes, which is the point.
Train this plan in the app
LoadMuscle carries all 3 routines with a demo for every exercise, and logs your sets as you go, so next session you can see what to beat. Free on iPhone and Android. Want something built around your own schedule and equipment instead? Try the free workout planner.
