Strengthen Your Entire Body in 10 Minutes With This Equipment-Free Workout

For a little extra balance, you can keep your hands out as you perform the kneel to squat exercise in this 10-minute full-body workout.
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Exercise is hard enough as it is. Mix in an overflowing schedule of tasks and fitting a workout into your day can seem impossible. But you don't need an hour of daily gym time — even just a 10-minute workout can be beneficial.


It may seem like a short period of time but adding as little as 10 minutes of exercise to your day may be enough to prolong your lifespan, according to a January 2022 study in ‌‌JAMA Internal Medicine.

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So, next time you're short on time, try this 10-minute full-body workout to build head-to-toe strength. All you need is a few feet of free space and a fun playlist.


10-Minute Full-Body Workout

Do each exercise for the sets and reps counts listed below. Take breaks between sets as needed and keep a water bottle close by.

1. Kneel to Squat

Sets 4
Reps 10
Body Part Butt and Legs
  1. Start in a kneeling position on the floor.
  2. Step your right leg up to the ground then step your left leg up, keeping your hips low and back in a squat.
  3. Reverse the motion, bringing your right knee back to the floor.
  4. Repeat this motion with the left knee so that you're back to kneeling.
  5. Repeat starting with your left leg.
  6. Continue alternating, changing your starting leg.

2. Good Morning to Shoulder Press

Sets 4
Reps 10
Body Part Legs, Butt and Shoulders
  1. Stand with your feet at hip-width distance. Raise your arms in a goal post position, elbows in line with your shoulders, fingers pointing to the ceiling.
  2. Push your hips back with a flat back.
  3. Press your arms straight overhead.
  4. Bring your arms back to the goal post position.
  5. Push your hips forward and return to the starting position.


As you do this move, squeeze your shoulder blades together slightly to help keep your chest open. Your flexibility may limit your range of motion, so only hinge forward as far as you can with proper form. When you feel the tension in your hamstrings, return to standing.

3. High to Low Plank

Sets 4
Reps 10
Body Part Abs, Shoulders and Arms
  1. Start in a high plank with your hands directly under your shoulders.
  2. Lower yourself onto your elbows into a low plank starting with your right arm then your left arm. Keep your hips stable and avoid rocking side to side.
  3. Place your right hand back under your right shoulder, and your left hand under your left shoulder. Press back into a high plank.
  4. Repeat, on the left side.
  5. Continue alternating for all 10 reps.


To modify the plank exercise, drop down to your knees. Then, as you grow more comfortable, you can alternate between modified planks and full planks.

4. Superhero

Sets 4
Reps 10
Body Part Back
  1. Lay on your stomach with your arms straight above your head.
  2. With your core tight, lift your arms and legs to hover off the floor.
  3. Hold this position for two seconds.
  4. Slowly release back to the ground. That's one rep.

5. Russian Twist

Sets 4
Reps 20
Body Part Abs
  1. Sit on the floor with your knees bent, and your heels touching the ground.
  2. Lean back slightly to engage your core, keeping your back straight.
  3. Twist your body to the right, brining your right elbow as close to the floor as you can.
  4. Twist your body to the left, bringing your elbow as close to the floor as you can.


For your Russian twists, moving in one direction counts as a single rep. And if you want more of a challenge, lift your heels off the ground.




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