10-Minute Full-Body Home Workout (No Equipment)
A complete no-equipment routine you can do anywhere in 10 minutes.
Exercises in this routine
- 1
Jumping Jacks
Warm-up · 30s
- 2
Arm Circles
Warm-up · 30s
- 3
Torso Twists
Warm-up · 30s
- 4
Bodyweight Squats
Main · 30s
- 5
Knee Push-ups
Main · 30s
- 6
Reverse Lunges
Main · 30s
- 7
Forearm Plank
Main · 30s
- 8
Glute Bridges
Main · 30s
- 9
Mountain Climbers
Main · 30s
- 10
Bicycle Crunches
Main · 30s
- 11
Standing Forward Fold
Cool-down · 30s
- 12
Child's Pose
Cool-down · 30s
About this routine
This 10-minute full-body workout is designed for desk workers who want to move without leaving home or buying gear. It moves through a short warm-up, a main circuit that hits every major muscle group, and a gentle cool-down. Do it in the morning, on a lunch break, or right after work — all you need is a little floor space. Move at your own pace and focus on clean form rather than speed.
FAQ
Do I need any equipment for this workout?
No. Every exercise uses only your body weight, so you can do it at home, in a hotel, or even at the office.
Is this workout suitable for beginners?
Yes. The movements are beginner-friendly and low-impact. If an exercise feels too hard, slow down or reduce the range of motion.
How often should I do this routine?
Three to five times per week is a great starting point. Listen to your body and take rest days as needed.