10 Minute Full Body Workout

10 Minute Full Body HIIT Workout At Home (No Equipment!)

10 minute full body HIIT workout at home you can try instantly (no equipment). 10 different exercises, high intensity interval training workout. Join me. Let's move!


10 Minute Full Body HIIT Workout At Home (No Equipment!)

To perform this 10 minute full body workout, no equipment, you need only to play your workout video and replicate all of the exercises. 

Here is your session in details: 

We will workout for 10 consecutive minutes, 20/10 seconds of work/rest. There will be no big rest periods, so in these ten minutes, the only rest periods will be the 10 seconds between the exercises. 

And here they are: 

1. Push up to bunny hop (beginners to not do the push up, only the bunny hop to push up position). 

2. 1.5 jump squat 

3. Hindu push up (beginners to not delve that deep)

4. High knee run in place

5. Jumping sit through 

6. Cross body mountain climber 

7. Bear to crab move

8. Wide out drops 

9. Lateral speed burpee

10. Knee to elbow plank

Are 10 Minute Workouts Effective?

10 Minute Full Body Workout

That short amount of time sometimes can be felt as a whole eternity if your workout is high intensity and with minimum rest between the exercises. So can we consider the ten minute routines as an efficient way to improve your fitness? Absolutely. 

But to make sure that your short workouts work, you have to push the pedal and give everything you can. Ten minutes is a tight frame to perform your workout.

Make sure to warm up before each total body session. Ten minutes will be enough. In addition, to back up my words above, that the ten minute workouts are effective, I would give you an example:

1. Upper body activation 

2. Lower body activation 

3. Core work 

4. Focus on exercises which are not isolating your muscles but work more on your engine performance (conditioning) and working on multiple muscle groups at the same time. These would be multiple full body exercises, or others which combine more than 1 movement in its structure. This approach will also help you burn extra calories as these movements are more difficult for performance. 

5. Everything combined with minimum rest to increase the TUT (time under tension), intensity and quality of your session. In addition. this will skyrocket your cardio and conditioning which is highly important in order to help you get more energy and feel more vital. 

If we have the 5 points covered from above, now we can consider that we have a good 10 minute workout.

Will 10 Minute Workouts Help You Lose Weight?

10 Minute Full Body Workout

Can I lose weight working out ten minutes a day? Of course you can. Make sure to follow the advice given in the previous chapter. Do your max with these short workouts so you can lose weight faster. 

In addition, this will not work if your diet and sleep are neglected. Be absolutely sure that you will fix the sleep first. This is the most important lifestyle factor. If you sleep well, then the weight loss can happen. If you don't sleep well, whatever you do, you will meet hard times with this goal, because everything is related with your hormones. And lacking sleep is not the thing that will help with that.  

So sleep and regular training as a start would be a great approach here. 

Once you have the momentum and feel that the training and good sleep are both habits, then you can start working on improving your nutrition in order to meet a maximum satisfaction with your fitness goals.

What Is a Good 10 Minute Workout?

10 Minute Full Body Workout

A good ten minute total body workout can be considered as the one which will put you out of the comfort zone, has a high cardio/conditioning demand and combine this with resistance work. In other words, a good routine where you have to work for more time than you rest and the intensity is high enough to create the required stimulus in your muscles. 

For example, in the video above (top of the page), for the whole ten mins, you will consistently switch between 20 seconds of work and 10 seconds of rest. You will not rest more than 10 seconds in this whole session. 

This structure is the reason why we can consider this session as high intensity and this is what a good quick workout is. High intensity routine. You need to perform intense cardio, do lots of repetitions and rest minimum time. If these are met, then we have a good ten min routine.

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Can I Workout Full Body Everyday?

10 Minute Full Body Workout

Performing complete body routines everyday might not be the optimal training program to follow. Your body needs rest. As such, it would be way more efficient for you to follow 5 total body workouts per week. This way, you will rest better and perform on a higher level. Being in a constant fatigue state is not good neither for your progress, neither for your body, hormones, fat loss, muscle build and nervous system as well. 

Spare yourself 2 days in the week and push the pedal in the rest. In addition, invest some energy in building up the quality of your sleep and over time, optimize your nutrition to meet your goals. 

Here is another article that can back up my words and gives you more clearance.

10 Minute Full Body Workout For Beginners

10 Minute Full Body Workout

If you are a beginner, this workout might be too intense for you. However, I have a few tips of how to optimize it so you can be able to perform and test it as well. 

Here is what to do: 

1. Instead to follow the 20/10 seconds of work rest, stop on the 15th second of work. This way, you will modify the session to 15/15 seconds of work/rest which will be way more easier for a beginner to perform. 

2. If push ups are difficult for you, then skip them. As you can see, I have left comments in the description for the beginners (find this below the video, top of the page). 

By following these 2 things above, you will manage to easily use this workout video, replicate the exercises and just modify it for the beginner training level. 


Today we have discussed a good ten minute workout which you can try at home, outdoor or while traveling. Ten bodyweight exercises are include in your workout video. 20/10 seconds of work/rest protocol for the full ten minutes routine. In addition, I have suggested, if you are a beginner, to modify this workout to 15/15 seconds of work/rest. Simply stop performing on the 15th second. This way you will rest additional 5 seconds and this will allow you to endure more tension. 

I hope that this article helped you a bit and that you will give this a shot. 

What comes next for you? 

Give this routine a try. Once you are done, reach back and tell me how it was! 

I will LOVE to Connect! 

Which exercise from this bodyweight session did you like most?

Comment Below.

To Your FIT.ter Self.

Coach Vlad


Here are a few more workouts which you can try: 

14 HIIT Workouts For Men 

15 Minute HIIT Workout For Men 

30 Minute HIIT Workout For Men 

Bodyweight leg workout

7 HIIT Cardio Workouts For Men 

Interval Training For Men

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