10-minute full-body home workout (no equipment)

No time to exercise this month? Try this 10-minute, full-body workout to build total-body strength at home with no equipment.

Too busy to work out? We get it, sometimes life takes over and there really is limited time to squeeze in a sweat session. While there are legit reasons for skipping a workout (if you’re ill or chronically tired, maybe sit this one out), often you can find time in your day for a quick 10-minute full-body fitness fix at home. The best bit? You’re likely to feel more energised, focused and productive as a result.

‘I am a huge fan of 10-minute full-body workouts,’ raves qualified PT, Nicole Chapman. ‘They are short enough to support all fitness levels and allow you to push yourself that little bit harder, knowing it will be over quickly.’

If the thought of a 30-minute workout is putting you off starting, this full-body blitz could be just what you need. ‘It’s quick and effective, and you can choose to add weights for extra resistance or do this bodyweight only,’ adds Chapman. ‘It can be done at home, or anywhere, with very little space needed and involves no jumping.’

Are 10-minute full-body workouts effective?

A 10-minute workout may be perfect for a home session, but will it get you sweating? ‘This 10-minute interval-training workout has bursts of high intensity that will get your heart rate up, burn calories, improve cardio fitness and enhance muscle strength, ‘ says Chapman, ‘all while protecting you from injury, joint damage and pain. It’s a great workout to build full-body strength when you’re short on time!’

Meet the expert: Qualified PT, Nicole Chapman is the creator of six-week online workout programme, Power of Mum. Through strength training and metabolic conditioning, it is designed to empower you to be fitter and stronger in body and mind. Enjoy short and effective workouts on-demand, with full training support.

How to do this 10-minute full-body workout:

Simply perform each exercise for 45 seconds, then take a 15-second rest.

Repeat the circuit twice and, if you need to, take a one-minute rest between rounds.

Ready to get started?

10-minute full-body workout

1. Lateral lunges
2. Mountain climbers
3. Squat and pulse
4. Side plank with rotation
5. Glute bridge single-leg marches
6. Bear crawl

Keep reading for full instructions.

1. Lateral lunges

45 seconds, 15 second rest

Works the quads, glutes, hamstrings and core

• Start standing tall with your feet hip-width apart, your core tight and holding a set of medium-weight dumbbells by your sides (A).
• Take a big step to the left with your left foot and slowly drop your knee towards the floor until your left thigh is parallel to the floor (B).
• Push your left heel into the floor and drive the back leg straight and return to the start position. Keep your torso upright and your core activated as you move. Alternate legs.

2. Mountain climbers

45 seconds, 15 second rest

Increases heart rate while working the whole body

• Start in the high plank position, with your hands shoulder-width apart and directly beneath your shoulders (A). Tip: press your hands into the floor to activate your shoulders.
• Keeping your core braced, bring one knee towards your chest (B), then return it to the starting position.
• Repeat the movement with the other leg (C), and continue to alternate legs, building a rhythm and pace that works for you.
• Tip: To reduce the intensity, you can elevate the move by placing your hands on a sofa or chair (or against a wall).

Fancy challenging yourself after this 10-minute full-body workout? Try our 12 week gym workout plan

3. Squat and pulse

45 seconds, 15 second rest

Works the glutes, hamstrings, quads – this is a real burner!

• Stand with your feet shoulder-width apart and a dumbbell in each hand at shoulder height (A).
• Send your hips back and bend your knees until your thighs are parallel to the floor. Keep your chest lifted and knees turned out (B).
• Once at the bottom of your squat, push through your heels and extend your legs slightly to pulse up and down a couple of inches. Return to the starting position and repeat.

4. Side plank with rotation

45 seconds, 15 second rest

Works the obliques (side abs), shoulders, back, and legs from heel to hips.

• Lie on your left side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder, both legs extended out. Tip: for more stability, stagger your feet so the top foot is in front of the lower leg’s foot.
• Engage your core and lift your hips off the floor. You can keep your hand on your hip or, for the harder option, raise your top arm straight above you (A). Tip: If having both legs straight is too intense, bend your bottom leg.
• Lower your arm and rotate your core as you thread your top arm through the space underneath you (B). Unthread your arm and return to starting position, keeping hips raised. Perform 20 seconds’ rotation, then swap sides.
• Tip: Add a weight to make it harder.

Enjoying this 10-minute full-body workout? Discover more ab workouts for women

5. Glute bridge single-leg marches

45 seconds, 15 second rest

This move will set your glutes on fire! It also works hamstrings, quads and core.

• Lie flat on your back, Bend your knees, keeping them hip-width apart, and plant your feet on the floor. Rest your arms down by your sides.
• Press through your heels, tuck your pubic bone towards your belly button, squeeze your glutes and raise your pelvis off the floor (A). Your body forms a straight line from chin to knees, resting on your shoulders. Keep squeezing your glutes!
• Keeping your hips high, rise up on to your tip toes (this is optional). One leg at a time, bring one bent knee towards your chest before returning to the floor on tip toes and then bringing the other knee to chest.

6. Bear crawl

45 seconds, 15 second rest

Works the core, shoulders, glutes, hamstrings, quads, back and chest

• Start on all-fours with feet hip-width apart and on your toes. Your hands should be placed under your shoulders. Maintain this position and lift your knees off the floor a couple of inches (A). Engage your core.
• Crawl forward by moving the hand and foot on alternate sides simultaneously (B), then move hand and foot on the other side (C). Keep your core engaged and knees off the floor the whole time.
• When you have mastered forward crawl, go backwards if you have the space to do so.

Now repeat the whole circuit again, resting for 1 minute first if needed. 

To find out more about Nicole’s online strength and high-intensity/ low-impact cardio programmes, visit nicolechapman.com and follow @iamnicolechapman on Instagram.

Words: Sarah Sellens | Photographer: Eddie Macdonald | Model: Nicki Petitt-Ward | Clothing: Vuori Daily Bra, £50, and Studio Pocket Short, £70, UA HOVR Training Shoes

After finishing your 10-minute full-body workout, try this post-workout stretching routine