This is a short starter workout for people who are new to exercise or coming back after a long break. It uses six basic moves that train your legs, hips, chest, arms, core and back. You need no equipment, just a mat or a soft rug and a little floor space.
The main workout takes exactly 10 minutes. A 3-minute warm-up and a 2-minute cool-down come on top, so plan for about 15 minutes in total. Many people find it fits easily before breakfast or after work.
Workout at a glance
- Time: 10 minutes of work, plus about 5 minutes of warm-up and cool-down
- Rounds: 2 rounds of 6 moves
- Work and rest: 30 seconds of work, 15 seconds of rest, and 90 seconds of rest between rounds
- Equipment: none (a mat helps for the floor moves)
- Level: beginner
Warm-Up
Spend about 3 minutes getting warm. March on the spot for 1 minute, then do 30 seconds of slow arm circles in each direction. Finish with 1 minute of easy half squats, sitting back only a little way.
You should feel slightly warmer and a little looser, but not tired. If you want a different warm-up each time, try the Warm-Up Generator.
The Workout
Do each move for 30 seconds, then rest for 15 seconds while you get ready for the next one. After all six moves, rest for 90 seconds and repeat the round once more. Each round takes 4 minutes 15 seconds, so two rounds plus the 90-second break make 10 minutes.
| Move | Time or reps | Rest |
|---|---|---|
| Bodyweight squat | 30 seconds | 15 seconds |
| Glute bridge | 30 seconds | 15 seconds |
| Knee push-up | 30 seconds | 15 seconds |
| Reverse lunge | 30 seconds (alternate legs) | 15 seconds |
| Plank | 30 seconds | 15 seconds |
| Superman | 30 seconds | 90 seconds, then repeat once |
1. Bodyweight Squat
Stand with your feet about hip-width apart and push your hips back as if you were sitting into a chair. Keep your knees in line with your toes and stand up by pressing through your whole foot. Our bodyweight squat guide covers the form in more detail.
2. Glute Bridge
Lie on your back with your knees bent and feet flat. Press through your heels to lift your hips until your body makes a straight line from shoulders to knees, then lower slowly. Squeeze your glutes at the top rather than arching your lower back.
3. Knee Push-Up
Kneel with your hands a little wider than your shoulders. Keep a straight line from your knees to your head as you lower your chest toward the floor, then push back up. Go only as low as you can control.
4. Reverse Lunge
Step one foot back and bend both knees until the back knee hovers above the floor. Push through the front heel to return to standing, then switch legs. Stepping back is usually kinder on the knees than stepping forward.
5. Plank
Rest on your forearms with your elbows under your shoulders and your legs straight behind you. Keep your body in one long line and breathe steadily. If 30 seconds is too long, drop your knees to the floor or hold for 15 seconds and rest for the remainder.
6. Superman
Lie face down with your arms stretched out in front. Lift your arms, chest and legs a few centimetres off the floor, pause for a breath, then lower. Keep your neck long by looking down at the floor.
Cool-Down
Take 2 minutes to slow down. Walk around the room for 30 seconds, then hold a gentle standing quad stretch and a hamstring stretch for about 20 seconds on each side. Finish with a few slow breaths.
If you enjoy stretching, a few minutes of gentle yoga works well here too. Our guide to building a 10-minute home yoga practice shows you how to start.
Make It Easier or Harder
To make it easier:
- Work for 20 seconds and rest for 25 seconds instead of 30 and 15.
- Squat to a chair and stand up again, using your hands if needed.
- Do push-ups against a wall or kitchen counter.
- Hold the back of a chair for balance during the lunges, or swap them for more squats.
- Do just one round for the first week.
To make it harder:
- Work for 40 seconds and rest for 20, which turns the workout into about 12 to 13 minutes.
- Add a third round once two rounds feel easy.
- Move to full push-ups or lift one foot during the glute bridge.
Aim for two or three sessions a week with a rest day in between. Writing each session down in the Workout Log makes it easy to see your progress.
Safety Tips
Move at a pace where you can still talk in short sentences. Stop if you feel chest pain, dizziness, unusual shortness of breath or sharp pain in a joint. Skip or modify a move if you have recent surgery, are pregnant, or have back, knee or shoulder problems, and check with your doctor first if you have a heart condition or have been inactive for a long time.
Free tool
Interval Timer (HIIT & Tabata)
Set the Interval Timer to 30 seconds on and 15 seconds off, and it will call every move for you.
FAQ
Is a 10-minute workout enough for a beginner?
Yes, it is a good place to start. Short, regular sessions help you build the habit, and you can add rounds as you get fitter.
Can I do this workout every day?
Most beginners do better with a rest day between sessions, so your muscles have time to recover. On rest days, a walk or some light stretching is a good choice.
What if I cannot get down to the floor easily?
Do the standing moves as written and swap the floor moves. Try wall push-ups, a standing back extension with your hands on a wall, and a plank with your hands on a sturdy table.
This page is for general information and isn’t a substitute for advice from your doctor, physiotherapist or another qualified health professional. Check with them before starting a new exercise program, especially if you have a health condition or injury, are pregnant or have recently given birth. Stop if you feel pain, dizziness or unusual shortness of breath.
