10 Minute Full Body Workout (No Equipment)

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

Push up (on knees)

Bird Dog

Dead Bug

Bodyweight Standing Calf Raise

Lying Leg Raise

Wide Hand Push up

Side Lying Leg Raise

Day 2 — Low-Impact Sweat

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

Beginner

15 mins

50 Kcal

Prisoner Squat

Push-up (wall)

Hip Raise Bridge

Lateral Side Plank (bent leg)

1 sets

10 reps

20s rest

Close-grip Push-up (on knees)

1 sets

10 reps

20s rest

Elevated Standing Calf Raise

Oblique Crunch

Double Leg Butt Kick

Day 3 — Core & Tone

Total-body finisher with extra core focus.

Beginner

15 mins

46 Kcal

Sit Squat

Push up m

Lying Straight Leg Raise

1 sets

10 reps

20s rest

Hip Lift - Low Back Off Floor

1 sets

12 reps

20s rest

Bodyweight Standing Calf Raise

1 sets

15 reps

20s rest

Lateral Side Plank (bent leg)

Bird Dog

Crunch (arms on chest)

1 sets

12 reps

20s rest

Back to Quick Workouts

Similar Workout Plans

12 Minute AMRAP Workout for Beginners

Beginner

15 Minute Mobility Routine (Full Body)

Beginner

15 Minute Core Workout (No Equipment)

Beginner