How many times have you thought, “I only have 10 minutes, so it’s not worth it?”
When life gets busy, working out can seem impossible.
But here’s the truth: a short workout is always better than no workout at all!
Just 10 minutes of movement can boost your energy, improve your mood, and help you stay consistent with your fitness goals.
While 10 minutes may seem short, a focused and intense workout can make a real impact. Studies have shown that even brief bursts of exercise can improve cardiovascular health, build strength, and increase flexibility.
Plus, a quick workout can help shift your mindset from “I can’t find time” to “I can make time,” empowering you to stay consistent no matter how hectic life gets.
10-Minute Bodyweight Workout Guide
Set a timer for 10 minutes, and aim to complete as many rounds as possible of the following exercises. Rest only as needed!
- Squats - 15 reps
- Stand with feet shoulder-width apart, toes pointing slightly out. Lower your body by bending at the knees and hips, keeping your chest up and core engaged. Push through your heels to return to standing.
- Why it works: Squats target your quads, hamstrings, and glutes, building lower body strength and enhancing mobility.
- Push-Ups - 10 reps
- Start in a high plank position with hands directly under your shoulders. Lower yourself until your chest almost touches the ground, then push back up to the starting position. Modify by dropping to your knees if needed.
- Why it works: Push-ups engage your chest, shoulders, triceps, and core, giving you a solid upper-body workout.
- Mountain Climbers - 20 reps (10 per leg)
- Begin in a plank position. Bring one knee toward your chest, then quickly switch legs as if you’re "climbing." Continue alternating at a fast pace.
- Why it works: Mountain climbers are great for cardio and core activation, helping build endurance and stability.
- Lunges - 10 reps per leg
- Stand with feet hip-width apart. Step forward with one leg, lowering your body until both knees are bent at about 90 degrees. Push through your front heel to return to the starting position, and switch legs.
- Why it works: Lunges work your legs, glutes, and core, improving balance and lower body strength.
- Plank Hold - 30 seconds
- Position yourself in a forearm plank with elbows under shoulders, body in a straight line from head to heels. Hold your core tight and avoid letting your hips sag or lift.
- Why it works: The plank is an excellent core exercise that also strengthens your shoulders, back, and glutes.
Workout Structure
Perform each exercise with minimal rest in between, moving from one to the next as quickly as you can. Try to complete as many rounds as possible in 10 minutes, pushing yourself while keeping good form. Here’s an example of how this might look:
- Minute 1: Squats
- Minute 2: Push-Ups
- Minute 3: Mountain Climbers
- Minute 4: Lunges
- Minute 5: Plank Hold
Repeat this circuit twice for a complete 10-minute workout. If you need a rest, take short breaks between exercises, but try to keep moving!
Remember, a workout doesn’t need to be long to be effective.
The next time you’re tempted to skip exercise because “you only have 10 minutes,” challenge yourself to give it a shot.
Small efforts build up over time, helping you create a consistent fitness habit.
