AKHADA

10 Minute Workout

  • Beginner
  • 3 or 4 days a week
  • About 10 min
  • No equipment

Updated

A young man doing a bodyweight squat in a small apartment

About this routine

Four short bodyweight workouts, each five moves done for two sets. Pick full body when you only have one session, or rotate legs, upper body and core across the week.

For busy days, beginners, and anyone who would skip a long session. You need a floor, a wall and a sturdy chair. If you have 30 minutes or more, a longer full body routine builds strength faster.

The week

3 days a week

The full body workout three times, with a day off in between. The simplest start.

  1. MFull body
  2. TRest
  3. WFull body
  4. TRest
  5. FFull body
  6. SRest
  7. SRest

4 days a week

One of each. Legs, upper body and core get their own day, and full body works legs and chest again at the end of the week.

  1. MLegs
  2. TUpper
  3. WRest
  4. TCore
  5. FFull body
  6. SRest
  7. SRest

The workouts

Before you start

If you have a medical condition or an injury, check with a doctor before starting a new exercise routine.

Stop any exercise that causes pain, dizziness, or strain somewhere you don't expect it.

5 exercisesAbout 10 minBeginner

Warm-up, about 5 minSee moves
  • Spot jog45 seconds
  • Jumping jacks30 seconds
  • Arm circles10 each way
  • Hip circles8 each way
  • Bodyweight squat10 reps
  • Light practice set of Jumping Jack1 to 2 sets
  1. 1

    Jumping Jack

    2 × 30 secQuadriceps

    How to do it
    1. Stand tall, feet together, arms by your sides.
    2. Jump your feet out wide as you raise your arms overhead.
    3. Jump back to the start. Land softly with your knees slightly bent.
    4. Keep a steady rhythm. To make it easier, step one foot out at a time instead of jumping.
  2. 2

    Bodyweight Squat

    2 × 12 to 15 repsQuadriceps

    How to do it
    1. Stand with your feet about shoulder-width apart, toes turned out slightly, arms in front of you.
    2. Sit your hips back and down, letting your knees follow your toes.
    3. Go down until your thighs are level with the floor, or lower if your heels stay down and your chest stays up.
    4. Push the floor away to stand back up.
    5. Stand fully tall at the top before the next rep.
  3. 3

    Push up

    2 × 8 to 12 repsChest

    How to do it
    1. Hands on the floor slightly wider than your shoulders, legs straight behind you.
    2. Tighten your stomach so your body stays in a straight line from head to heels.
    3. Lower your chest toward the floor, elbows angled slightly back rather than straight out.
    4. Push the floor away to come back up.
    5. Too hard? Do them with your knees on the floor, or your hands on a chair.
  4. 4

    Mountain Climber

    2 × 30 secAbdominals

    How to do it
    1. Start at the top of a push-up: hands under your shoulders, arms straight, body in a line.
    2. Tighten your stomach and keep your hips level with your shoulders.
    3. Drive one knee toward your chest, then switch legs quickly, like running in place.
    4. This is a cardio move, so keep a quick, steady pace. Slow down if your hips start bouncing.
    5. Too hard? Put your hands on a chair or step.
  5. 5

    Front Plank

    2 × 20 secAbdominals

    How to do it
    1. Rest on your forearms with your elbows under your shoulders and your legs straight behind you.
    2. Brace: tighten your stomach as if someone is about to poke it, and squeeze your bottom.
    3. Keep your body in a straight line from head to heels. Do not let your hips drop or raise your bottom up.
    4. Breathe steadily and hold. Too hard? Drop your knees to the floor.
    5. Stop if you feel it in your lower back.
Cool-down, about 3 minSee moves
  • Easy walk1 minute
  • Chest stretch30 seconds
  • Quad stretch30 seconds each leg
  • Child's pose30 seconds

5 exercisesAbout 10 minBeginner

Warm-up, about 5 minSee moves
  • Spot jog45 seconds
  • Jumping jacks30 seconds
  • Hip circles8 each way
  • Leg swings10 each leg
  • Glute bridge10 reps
  • Light practice set of Bodyweight Squat1 to 2 sets
  1. 1

    Bodyweight Squat

    2 × 12 to 15 repsQuadriceps

    How to do it
    1. Stand with your feet about shoulder-width apart, toes turned out slightly, arms in front of you.
    2. Sit your hips back and down, letting your knees follow your toes.
    3. Go down until your thighs are level with the floor, or lower if your heels stay down and your chest stays up.
    4. Push the floor away to stand back up.
    5. Stand fully tall at the top before the next rep.
  2. 2

    Forward Lunge

    2 × 8 to 12 repsQuadriceps

    How to do it
    1. Stand tall, feet hip-width apart, hands on your hips.
    2. Take a step forward and lower until both knees are bent, back knee just above the floor.
    3. Keep your chest up and your front knee in line with your toes.
    4. Push off your front foot to step back to the start.
    5. Do all reps on one leg, then switch. Hold a wall or chair if you lose your balance.
  3. 3

    Glute Bridge

    2 × 12 to 15 repsGlutes

    How to do it
    1. Lie on your back, knees bent, feet flat on the floor about hip-width apart and close to your bottom.
    2. Brace: tighten your stomach as if someone is about to poke it, and keep breathing.
    3. Push through your heels and lift your hips until your knees, hips and shoulders are in a line.
    4. Squeeze your bottom at the top for a second. Do not push higher by arching your back.
    5. Lower slowly. Stop if you feel it in your lower back rather than your bottom.
  4. 4

    Bodyweight Wall Squat

    2 × 20 secQuadriceps

    How to do it
    1. Stand with your back against a wall and your feet about a step out in front of you.
    2. Slide down until your knees are bent to about a right angle and your thighs are close to level with the floor.
    3. Keep your back against the wall and your knees over your ankles.
    4. Hold for 20 to 30 seconds to start, and build up to a minute.
    5. Too hard? Do not slide down as far.
  5. 5

    Calf Raise with Wall Support

    2 × 12 to 15 repsCalves

    How to do it
    1. Stand facing a wall, feet hip-width apart, hands on the wall at shoulder height.
    2. Rise up onto the balls of your feet as high as you can.
    3. Pause for a second at the top.
    4. Lower your heels slowly back to the floor.
    5. Use the wall for balance only, not to push yourself up.
Cool-down, about 3 minSee moves
  • Easy walk1 minute
  • Quad stretch30 seconds each leg
  • Hamstring stretch30 seconds each leg
  • Glute stretch30 seconds each side

5 exercisesAbout 10 minBeginner

Warm-up, about 5 minSee moves
  • Spot jog45 seconds
  • Jumping jacks30 seconds
  • Arm circles10 each way
  • Shoulder circles10 reps
  • Cat-cow8 slow reps
  • Light practice set of Incline Push up1 to 2 sets
  1. 1

    Incline Push up

    2 × 8 to 12 repsChest

    How to do it
    1. Put your hands on a sturdy chair, bench or table edge, slightly wider than your shoulders.
    2. Walk your feet back until your body is in a straight line from head to heels.
    3. Lower your chest toward the edge, elbows angled slightly back.
    4. Push away to come back up.
    5. Too hard? Do it standing, with your hands on a wall. The higher your hands, the easier it gets.
  2. 2

    Lying Prone Y Raise

    2 × 12 to 15 repsMiddle back, Lats

    How to do it
    1. Lie face down on the floor with your arms stretched out past your head in a Y shape, thumbs up.
    2. Rest your forehead on the floor or a folded towel.
    3. Lift both arms a few centimetres, squeezing your shoulder blades together and down.
    4. Pause, then lower slowly.
    5. Keep your legs on the floor. Stop if you feel it in your neck.
  3. 3

    Dip Bent Knees with Chair

    2 × 8 to 12 repsTriceps

    How to do it
    1. Sit on the edge of a sturdy chair pushed against a wall, hands gripping the seat beside your hips.
    2. Keep your feet flat on the floor, knees bent, and slide your bottom just off the seat.
    3. Bend your elbows to lower yourself a little, keeping them pointing back, not out.
    4. Push through your palms to straighten your arms.
    5. Only go as low as feels comfortable. Stop if you feel a pinch at the front of your shoulders.
  4. 4

    Superman

    2 × 12 to 15 repsLower back

    How to do it
    1. Lie face down with your arms stretched past your head and your legs straight.
    2. Squeeze your bottom and tighten your stomach.
    3. Lift your arms, chest and legs a few centimetres off the floor. A small lift is enough.
    4. Hold for a second, then lower slowly.
    5. Look at the floor to keep your neck long. Stop if you feel a pinch in your lower back.
  5. 5

    Kneeling plank

    2 × 20 secAbdominals

    How to do it
    1. Kneel on the floor and rest on your forearms, elbows under your shoulders.
    2. Walk your knees back until your body is in a straight line from knees to head.
    3. Brace: tighten your stomach as if someone is about to poke it, and keep breathing.
    4. Hold without letting your hips drop or rise.
    5. Stop if you feel it in your lower back.
Cool-down, about 3 minSee moves
  • Easy walk1 minute
  • Chest stretch30 seconds
  • Triceps stretch30 seconds each side
  • Child's pose30 seconds

5 exercisesAbout 10 minBeginner

Warm-up, about 5 minSee moves
  • Spot jog45 seconds
  • Jumping jacks30 seconds
  • Arm circles10 each way
  • Hip circles8 each way
  • Bodyweight squat10 reps
  • Light practice set of Dead Bug1 to 2 sets
  1. 1

    Dead Bug

    2 × 8 to 10 repsAbdominals

    How to do it
    1. Lie on your back. Lift your knees above your hips, bent at a right angle, and reach both arms up to the ceiling.
    2. Brace: tighten your stomach as if someone is about to poke it, and keep breathing. Your lower back should feel relaxed, not tense.
    3. Slowly lower one arm behind your head and straighten the opposite leg toward the floor. Only go as low as you can without your back arching.
    4. Bring them back to the start, then switch sides.
    5. Stop if you feel strain in your lower back or neck.
  2. 2

    Bicycle Crunch

    2 × 8 to 10 repsAbdominals

    How to do it
    1. Lie on your back with your hands lightly behind your head and your knees lifted.
    2. Tighten your stomach and lift your shoulders a little off the floor.
    3. Bring one elbow toward the opposite knee as you straighten the other leg, then switch, like pedalling.
    4. Move slowly and turn from your ribs. Do not pull on your neck with your hands.
    5. Stop if you feel strain in your neck or lower back.
  3. 3

    Bird Dog

    2 × 15 secAbdominals

    How to do it
    1. Start on your hands and knees, hands under your shoulders and knees under your hips.
    2. Brace: tighten your stomach as if someone is about to poke it, and keep breathing.
    3. Reach one arm forward and the opposite leg back. Lift the leg only to hip height. Higher than that moves the work into your lower back.
    4. Hold for a second or two with your hips level, then come back to the start.
    5. Switch sides every rep, so each side gets a short rest.
    6. Stop if you feel it in your lower back.
  4. 4

    Lying Leg Raise

    2 × 8 to 10 repsAbdominals

    How to do it
    1. Lie on your back with your legs straight and your arms by your sides, palms down.
    2. Brace: tighten your stomach as if someone is about to poke it, and keep breathing.
    3. Lift both legs together until they point at the ceiling. Bend your knees a little if that is easier.
    4. Lower them slowly, only as far as you can while keeping your stomach tight.
    5. Stop if you feel it in your lower back.
  5. 5

    Front Plank

    2 × 20 secAbdominals

    How to do it
    1. Rest on your forearms with your elbows under your shoulders and your legs straight behind you.
    2. Brace: tighten your stomach as if someone is about to poke it, and squeeze your bottom.
    3. Keep your body in a straight line from head to heels. Do not let your hips drop or raise your bottom up.
    4. Breathe steadily and hold. Too hard? Drop your knees to the floor.
    5. Stop if you feel it in your lower back.
Cool-down, about 3 minSee moves
  • Easy walk1 minute
  • Chest stretch30 seconds
  • Quad stretch30 seconds each leg
  • Child's pose30 seconds

Rest and progress

Rest between sets

  • Rest 30 to 60 seconds between sets. Keep it short so the whole workout fits in 10 minutes.
  • If you are out of breath, take longer. Finishing every set matters more than the clock.

How to progress

  1. Weeks 1 and 2: learn the moves. Stop each set 2 or 3 reps before it gets hard.
  2. Add reps or seconds each session. When every set reaches the top of its range, slow the lowering to 3 seconds or pick a harder version from the swaps below.
  3. When a 10 minute day feels easy, do it twice through, or move to a longer routine.

Swaps

Push up too hard
Incline push up with your hands on a table or kitchen counter, as on the upper day.
Jumping jacks too loud or hard on the knees
Step one foot out to the side at a time instead of jumping.
Forward lunges hurt your knees
Reverse lunges, stepping back instead of forward.
Lying leg raise hurts your lower back
Bend your knees, and only lower your legs as far as you can keep your back flat.

Questions

Is a 10 minute workout enough?

It is enough to build the habit and to get stronger as a beginner, as long as the last reps of each set are hard. Health guidelines ask for strength work for all major muscle groups on 2 or more days a week. The 4 day schedule covers legs, chest, back, shoulders and core across the week.

How long does each workout take?

About 10 minutes, plus a 5 minute warm-up.

Which of the four should I do?

Full body if you only train once or twice this week. If you train four days, do one of each, as in the 4 day schedule.

Can I do a 10 minute workout every day?

You can rotate them daily, since legs, upper body and core work different muscles. Doing full body every day leaves no day for recovery, so give it a day off in between.

Do I need any equipment?

No. The upper day uses a sturdy chair for dips, and the leg day uses a wall for the wall sit and calf raises.

More routines

See all 24 routines

Sources

The Akhada team picked these exercises from our catalog of 7,000+ demonstrated movements. A strength coach reviewed the step-by-step cues for every exercise in our starter routines, these included. The schedules and the case for short bodyweight workouts follow the research below.

  1. Adults should do muscle-strengthening work for all major muscle groups on 2 or more days a week. The 4 day schedule covers them across the week, with the back trained on the upper day.

    World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 2020.

  2. Muscle growth was similar with light and heavy loads when sets were taken to failure. That is why bodyweight moves work, as long as the last reps are hard.

    Schoenfeld, Grgic, Ogborn and Krieger. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. Journal of Strength and Conditioning Research, 2017.

  3. The ACSM recommends 2 to 3 training days a week for beginners. That is the 3 day schedule here.

    American College of Sports Medicine. Progression models in resistance training for healthy adults (position stand). Medicine and Science in Sports and Exercise, 2009.