BYOW: 10-Minute Full Body Workout

by | Aug 15, 2018 | Last updated Feb 15, 2022

When exercise is met with preference, lifestyle, and current fitness level, being active on a regular basis is more enjoyable, attainable, and sustainable! If you’re short on time, continuous movements or intervals spread throughout the day may be a favorable option to meet your activity goals. Shorter workouts also present a great opportunity to up the intensity of your activity, if you’re interested in more sweat and burn.

A great way to make fitness work for you is to scan over your schedule for week before it begins to find the most convenient time(s) to get moving.  It’s important to remember that every bout of movement counts. To start, try committing to 3-4 10-minute workouts per week and see how you feel. Watch your step count rise as you add more movement to your days — a little bit goes a long way.

Here’s a template to build your own 10-minute workouts to use throughout the week. For a full body burn, we’ll include cardiovascular and resistance exercises targeting your lower body, upper body, and core.

Choose 1 upper body, 1 lower body, 1 core, and 1 cardio exercise from the following.

  • Squat (quads, hamstrings, glutes)
    • Variations: wall slides, chair squat, goblet squat, squat pulse, sumo squat
  • Lunge (glutes, quads, hamstrings)
    • Variations: altering reverse lunge, lunge pulse, lateral lunge, curtsy lunge, walking forward lunge

  • Push-Up (chest, shoulder, triceps)
    • Variations: wall push-up, knee push-up, plank push-up, eccentric push-up, close-grip push-up

  • Jumping Jack (cardio)
    • Variations: step jack, seal jack, crossover jack, squat jack, ski jack
  • Mountain Climber (cardio)
    • Variations: standing mountain climber, incline mountain climber, slow mountain climber, running mountain climber, plank mountain climber

  • Plank (core)
    • Variations: high plank, forearm plank, side plank, plank alternating toe tap, plank jack  

Complete 3 rounds of the following circuit, resting 1 minute between each.

  • 30 seconds upper body, 15 seconds rest
  • 30 seconds lower body, 15 seconds rest
  • 30 seconds core, 15 seconds rest
  • 30 seconds cardio, 15 seconds rest

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