The 10 Minute Equipment-Free Total Body Workout

bodyweight exercises

They say that if you can’t keep up 30 minutes of your time to exercise, then all of it would be useless. And for one, you could say that it’s one of the reasons why many can’t keep up their fitness routine that easy.

Not all people have 30 minutes or more in their day but somehow, the idea of getting fit is becoming more and more plausible with workout routines that can be done in less than half an hour.

In this article, you’ll find how 10-minute workout routines are better and how you can actually get fit by these easy to do exercise.

The Cumulative Power of Exercise

For most people, getting fit and staying that way means being active. That works just fine if you don’t have much time to spare to go on a gym or you’re just too busy working around in your home, looking after your kids and doing everything else that needs to be done. Or simply put, you’re just downright busy but still you want to get fit, you just don’t know how.

One good thing though, one study showed that women who divided their exercise routines into 10-minute workouts: exercises better and more consistently than women who followed their exercise routines for 30-40 minutes.

The group who split their exercise routines are also found to lose more weight after a five-month duration. What’s more, exercise physiologist form the University of Virginia, Dr. Glenn Gaesser studied men and women who did 10-minute exercise routines for three weeks and found out that the fitness of these people equaled those of people 20 years younger than their ages.

It would seem that breaking your exercise plan into chunks of 10-minute workout routines builds your esteem more that you can keep up together with your diet to be healthy and fitter.

What gives, you only have to spend 10 minutes to sweat things and before you know it, you are exercising your way to a better body, a mind that is stress-free and a fit body.

Drink Water: First thing first

The morning is the most important part of the day when you win the morning, you have a better chance of winning the afternoon and the evening.

The first thing you should do every morning is to drink water 70% of your body is made of water. So it’s essential to keep it fresh and topped up to keep the body working properly.

During sleep, you typically haven’t been drinking for about seven to eight hours or even longer. Giving the body water first when you wake up is a great way to get your body and your mind going. We suggest you to drink about one to two glasses of fresh water. And if you want you can add some lemon to it, Lemon contains vitamin C which supports brain function your immune system and boosts your mood on.

Top of that. It just tastes better than normal water and the second thing you should do is a simple 10-minute full body workout routine.

Ready? Here they are:

1. Do a warm up.

Jog in place for at least 3 minutes. No need for high knees or anything. The place shouldn’t be a problem too. Jog up to warm yourself up and avoid the achy feeling especially if you haven’t exercise that much over the past few months or years, perhaps.

2. 50 jumping jacks

Old school, eh? This is one of the best cardio exercises there is to keep your weight down and your heart pumping oxygen into your bloodstream to keep you going. A tip though, bend your knees when landing to reduce the impact of your fall.

3. 15-20 crunches

Depending on whether you’re a man or a woman, you can choose to do a minimum of 15 crunches and a maximum of 20 if you can.

4. Step up for 1 minute.

If you have a stepper, good. If you have none, you can use the bottom step of your stairs or choose a strong stool to do this exercise. The idea is simple, step up onto the stair/stool/stepper alternately for a minute. This is a powerful exercise to tone your legs and thighs you know.

5. Do 15 reps of push-ups

That’s in line with keeping your balance, strengthening your body and working your hands, feet and stomach into coordination.

6. Cycle for 10 minutes

Now, if you don’t want to do these exercise that you have been given get out that bike of yours and do a circuitous route of cycling at least a few blocks away from your home, or you can use indoor exercise bikes.

RELATED: The 5 Best Air Resistance Bikes For Crossfit

7. Eat a Healthy Breakfast: The Latter One

The last thing you should do every morning is eating a healthy breakfast. On the other hand, it’s also possible to skip the breakfast for example when you do intermittent fasting.

Depending on how you eat in general and what you plan for the day. You can benefit from both options a good start for the day are oats with water or milk and some fruits. Oats have a lot of important minerals and vitamins They improve your gut functions and are a good non animal-based protein source.

The complex carbohydrates are digested slowly and don’t raise the blood sugar levels too quickly. Fruits and especially berries are very good to give your body further important nutrients like vitamins and antioxidants secondary plant components.


And that’s it. Pretty easy, isn’t it? But the idea is to keep going. You can find a lot of 10-minute exercise routines out there, in fact some only needs 7-minutes but thing is, if you won’t do everything in your power to keep going, you won’t be able to keep it.

But hey, you’re here to change your mindset about the half an hour exercise that works right?

So as long as you are active and you keep moving, you will find this exercise routines not just fun but easy to do and a stressbuster for you.