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10 Minute Full Body Workout To Do At Home

Published May 29, 2019 (Revised: May 05, 2020) Read Time: 7 minutes
Ben Kissam

Written By: Ben Kissam, BS

Ben has a B.S. in Movement and Sports Science and over 7 years Certified Personal Training Experience.

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Ben Kissam, BS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/05/full-body-workout-at-home-thumbnail_1.jpg" } }, "headline":"10 Minute Full Body Workout To Do At Home", "datePublished":"2019-05-29", "dateModified": "2020-05-05", "description":"Build muscle and burn fat with this safe and effective full body workout at home. Give this adjustable 10 minute workout a try and see for yourself!", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/05/full-body-workout-at-home-thumbnail_1.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "Can you build muscle with home workouts?", "acceptedAnswer": { "@type": "Answer", "text": "Yes, definitely! Contrary to popular belief, you don't need weights or a gym membership to build muscle. The 4 keys are: 1. Strength train, 2. Be consistent with workouts, 3. Follow a healthy diet full of whole foods, 4. Practice good sleep, hydration and healthy habits" } }] } </script> <article> <div> <ul> <li><a href="#section1">Can You Build Muscle With Home Workouts?</a></li> <li><a href="#section2">10 Minute Full Body At-Home Workout (For All Levels)</a></li> <li><a href="#section3">Which Is The Best Exercise For The Whole Body?</a></li> <li><a href="#section4">Takeaways</a></li> </ul> </div> <section> <p>It might seem too good to be true that you can get a full body workout in just 10 minutes. Especially if we said you don't need any equipment.</p> <p>But by selecting functional, full-body exercises, you can get a great workout in that amount of time, hitting major muscle areas: your core, lower body and upper body.</p> <p>The fitness industry may hype up gyms, lifting weights, and fancy equipment. But there are really just 4 keys to adding muscle, and none of them require much more than hard work and some floor space.</p> <p>That's why we encourage you to give this selection of full body workouts at home a try. </p> <p>Below you'll find a full guide for how to select which workout is best for you, and how to get the best results!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>Can you build muscle with home workouts?</h2> <p>Yes, definitely! Contrary to popular belief, you don't need weights or a gym membership to add lean muscle (or reach any other fitness goal you may have, for that matter).</p> <p>There are really only 4 keys to adding lean muscle, all of which can be achieved right at home:</p> <ul> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/functional-strength-training/" rel="noreferrer">Strength train</a> (2-3 times a week) <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836564/" rel="nofollow noreferrer">1</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/27102172" rel="nofollow noreferrer">2</a></sup></li> <li>Be consistent with your workouts. This means sticking with your routine for 6 to 8 weeks to see results, and constantly try to get a little better by using more challenging movements or finishing your workout faster <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836564/" rel="nofollow noreferrer">3</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/" rel="nofollow noreferrer">4</a></sup></li> <li>Follow a <a target="_blank" href="https://www.warriormade.com/content/diet/keto-101/" rel="noreferrer">healthy diet</a>—especially be sure to have <a target="_blank" href="https://www.warriormade.com/go2protein/shop/" rel="noreferrer">plenty of protein</a> to help rebuild muscle, and plenty of veggies to give your body the vitamins and <a target="_blank" href="https://www.warriormade.com/content/diet/macronutrients-vs-micronutrients/" rel="noreferrer">nutrients</a> it needs to perform at it's best <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/18384284" rel="nofollow noreferrer">5</a></sup></li> <li>Dial in other lean muscle-promoting habits, such as getting plenty of <a target="_blank" href="https://www.warriormade.com/content/diet/keto-sleep/" rel="noreferrer">quality sleep</a>, staying hydrated, and working on your <a target="_blank" href="https://www.warriormade.com/content/exercise/tight-hamstrings/" rel="noreferrer">flexibility</a> <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5749041/" rel="nofollow noreferrer">6</a></sup></li> </ul> <p>By focusing on these 4 keys, you can get results following a simple and effective at-home workout program.</p> <p>And if you have other fitness goals, such as weight loss, you can achieve those, too. Check out some of the other benefits below!</p> <h3>Benefits of full-body workouts</h3> <p>Full-body workouts are great for:</p> <ul> <li>Increasing strength</li> <li>Increasing muscle</li> <li>Burning calories and fat</li> <li>Simplifying your workout routine (while still being effective)</li> <li>Making it easy to modify movements based on fitness needs or limitations</li> <li>People with busy schedules (they're very time-efficient)</li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/low-impact-exercises/" rel="noreferrer">Safe for your joints</a> (your bodyweight is more evenly distributed and therefore doesn't put too much pressure on any one joint)</li> </ul> <p>There are a few additional benefits available if you choose one particular type of full-body workout, which we'll go over at the conclusion of the article.</p> <p>But now, let's dive into the workouts!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>10 minute full body at-home workout (for all levels)</h2> <p>Below you'll find three full-body workouts you can do right at home:</p> <ul> <li><strong>Beginner Workout</strong>: 10 reps of each exercise, 3 total rounds (90 total reps)</li> <li><strong>Intermediate Workout</strong>: 15 reps of each exercise, 3 total rounds (135 total reps)</li> <li><strong>Challenge Workout</strong>: 20 reps of each exercises, 3 total rounds (180 total reps)</li> </ul> <p>There is no break between movements or rounds. Your goal is to finish as quickly as possible with good form. Take breaks if you need them.</p> <p>And remember that exercise form is always the number one priority—avoiding rushing through reps to get a faster time. </p> <p>That way, this workout is safe and effective for anyone.</p> <p><i>A good time to aim for is under 10 minutes!</i></p> <p>There are 9 movements listed below—3 for each area of the body (lower body, core, upper body). Start with all beginner exercises, or mix and match depending on your fitness level and strengths. </p> <p>You can also combine exercise levels with different workout templates (i.e. intermediate exercises with the "Challenge Workout" template). Modify this workout anyway you like!</p> <h3>1. Lower body</h3> <p>The three lower body exercises below are all part of the lunge exercise progression. They'll work your glutes, quads, hips, and core. Choose the right movement for you!</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/REVERSE-HALF-LUNGES.gif" alt="Reverse half lunges"> <h4>Beginner</h4> <p><strong>Exercise</strong>: Reverse half lunges</p> <ul> <li>Stand with your feet shoulder-width apart; put your bodyweight in your heels.</li> <li>Hinge forward at the hips; bring your right leg behind your body, lowering toward the floor as you stabilize on that right foot.</li> <ul><li>Bring your right knee about halfway to the floor—if there is any pain, return to a stand.</li></ul> <li>Driving through the left front heel, return to a standing position.</li> <li>Repeat on the other side.</li> </ul> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/REVERSE-LUNGES.gif" alt="Reverse lunges"> <h4>Intermediate</h4> <p><strong>Exercise</strong>: Reverse lunges</p> <ul> <li>Stand with your feet shoulder-width apart; put your bodyweight in your heels.</li> <li>Hinge forward at the hips; bring your right leg behind your body and drop your knee into the bottom of a lunge*.</li> <li>Driving through the left front heel, return to a standing position.</li> <li>Repeat on the other side.</li> </ul> <p>*Two points of performance to look for here: </p> <p>- Your torso should be upright (not leaning forward).</p> <p>- Your front and back knee should be at a 90-degree angle.</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/SLOW-JUMP-LUNGES.gif" alt="Slow jump lunges"> <h4>Advanced</h4> <p><strong>Exercise</strong>: Slow/fast jump lunges</p> <ul> <li>Stand with your feet shoulder-width apart; put your bodyweight in your heels.</li> <li>Hinge forward at the hips; bring your right leg behind your body and drop your knee into the bottom of a lunge*.</li> <li>Driving through the left front heel, jump up so both feet come off the ground.</li> <ul><li>Swap your right and left foot in midair and land in the bottom of a lunge on the opposite side.</li></ul> <li>Repeat on the other side.</li> </ul> <p>To slow down or speed up this exercise, focus on sticking each landing—drive through the heel on the way up and try to "find" your heel each time you land.</p> <h3>2. Core</h3> <p>The three core exercises below are part of the V-up exercise progression. All of them work the lower abs, <a target="_blank" href="https://www.warriormade.com/content/exercise/top-5-exercises-to-strengthen-your-lower-back/" rel="noreferrer">back</a>, and hip flexors. Choose the movement that's right for you!</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/90-REVERSE-CRUNCHES.gif" alt="Reverse crunches"> <h4>Beginner</h4> <p><strong>Exercise</strong>: Reverse crunches</p> <ul> <li>Lie on your back with your legs extended, knees slightly bent, feet flat on the floor.</li> <li>"Glue" your lower back/rib cage to the ground (there should be no space between your lower back and the floor*)</li> <li>Bring the heels off the ground about 6 inches; bend your knees, and at the same time, bring both legs towards your face.</li> <li>Return your feet to the 6 inch position, then repeat.</li> </ul> <p><i>*If you have lower back issues or limitations, really focus on this. Performing this movement with the rib cage "flaring" out puts unnecessary stress on your lower back. Try taking deep breaths with your lower back touching the floor first! </i></p> <p><i>(You can also put your hands under your butt to start if this is too difficult; this will give you more support, too.)</i></p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/SLIGHTLY-BENT-LEG-RAISES.gif" alt="Slightly bent leg raises"> <h4>Intermediate</h4> <p><strong>Exercise</strong>: Slightly bent leg raises</p> <ul> <li>Lie on your back (palms facing the floor; feet flat on the ground, knees slightly bent).</li> <li>Bring your legs off the ground about six inches. Pause.</li> <li>Now bring your legs up until your knees and hips are at a 90-degree angle.</li> <li>Return to the six inch position, and repeat.</li> </ul> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/LYING-LEG-RAISES-WITH-HANDS-OUT.gif" alt="Lying leg raises with hands out"> <h4>Advanced</h4> <p><strong>Exercise</strong>: Lying leg raises with hands out</p> <ul> <li>Lie on your back (arms straight out to the side; toes comfortably pointed, legs straight).</li> <li>Bring your legs off the ground about six inches. Pause.</li> <li>Now bring your legs up until your knees and hips are at a 90-degree angle (keep the knees locked).</li> <li>Return to the six inch position, and repeat.</li> </ul> <h3>3. Upper body</h3> <p>The three upper body exercises below are part of the dive bomber exercise progression. They'll work the shoulders, chest, <a target="_blank" href="https://www.warriormade.com/content/exercise/3-simple-tricep-workouts-for-stronger-toned-arms/" rel="noreferrer">triceps</a>, and <a target="_blank" href="https://www.warriormade.com/content/exercise/plank-exercises/" rel="noreferrer">core</a>. Pick the movement that best suits your needs!</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/DOWN-DOGS.gif" alt="Down dogs"> <h4>Beginner</h4> <p><strong>Exercise</strong>: Down dogs</p> <ul> <li>Start in a <a target="_blank" href="https://www.warriormade.com/content/exercise/plank-exercises-to-activate-your-core/" rel="noreferrer">plank position</a>—body in a straight line from head to heels, both feet and both hands making contact with the ground.</li> <li>Press through your shoulders and bring your hips to the sky, into downward dog.</li> <li>Hinge back into a plank position.</li> <li>Repeat. Hold each end of the posture for one second.</li> </ul> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/UP-DOWN-DOGS.gif" alt="Up down dogs"> <h4>Intermediate</h4> <p><strong>Exercise</strong>: Up down dogs</p> <ul> <li>Start in a plank position—body in one straight line, both feet and both hands making contact with the ground.</li> <li>Press through your shoulders and bring your hips to the sky into downward dog.</li> <li>Hold for one second.</li> <li>Drop the hips all the way to the floor, landing in upward dog.</li> <ul><li>Avoid slouching; keep the ears away from the shoulders and the back arched.</li></ul> <li>Repeat.</li> </ul> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/DIVE-BOMBER-PUSHUPS.gif" alt="Dive bomber pushups"> <h4>Advanced</h4> <p><strong>Exercise</strong>: Dive bomber pushups</p> <ul> <li>Start in a downward dog position, but instead of putting your feet together, spread them out for balance.</li> <li>Bend your elbows and bring your head forward (think about scooping under a fence). </li> <li>Finish in the top of upward dog, then reverse it (Imagine you scooped forward to get under a fence; now go back the way you came from under the fence).</li> <li>Repeat.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>Which is the best exercise for the whole body?</h2> <p><a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you/" rel="noreferrer">Functional movements</a> like the reverse lunge, reverse crunch, and up down dog are the best, and most efficient, exercises for training your whole body.</p> <p>These types of movements generate greater muscle recruitment than isolation exercises do.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162410/4" rel="nofollow noreferrer">7</a></sup> (More muscle fibers being worked equals greater fitness gains.) </p> <p>They're also multi-joint exercises, meaning they work your several muscle groups at one time. Your whole body gets a workout, and also develops other fitness skills like coordination, balance, and posture.</p> <p>The three movement patterns in the workouts listed above (lunges, v-ups, and dive bomber push-ups) are all great examples:</p> <ul> <li>Lunges primarily work the <a target="_blank" href="https://www.warriormade.com/content/exercise/gluteus-maximus-exercises/" rel="noreferrer">glutes</a> and quads, but also promote good posture and core strength.</li> <li>V-ups primarily strengthen the abs and lower back, but also improve your coordination.</li> <li>Dive bomber push-ups primarily train the <a target="_blank" href="https://www.warriormade.com/content/exercise/bodyweight-chest-workout/" rel="noreferrer">chest</a> and shoulders, but also require proper balance, coordination, and flexibility.</li> </ul> <p>Select from the full body exercises above, and combine them into a workout that's right for your fitness level.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>Takeaways</h2> <p>The fitness industry may talk a big game when it comes to lifting weights and using gym equipment, but you can get a great full body workout at home without either.</p> <p>Use the template above to craft the perfect workout for you. (See the top of "10 minute full body at-home workout (for all levels)" to learn how.)</p> <p>Also be sure to write down your time so that you can try and beat it next time. To get the best results, remember to use this workout for a few weeks consistently, and also focus on things like nutrition, getting plenty of sleep, staying hydrated, and stretching.</p> <p>For more at-home workout ideas, check out this <a target="_blank" href="https://www.youtube.com/watch?v=DbnHdpU7PHk" rel="nofollow noreferrer">at-home full-body workout</a> on our YouTube channel!</p> </section> </article>

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