Beginner 10-Minute Full Body Workout (No Equipment)

Week 1 Session 1

Focus: Mobility, strength, and light cardio
Time: 10 minutes
Equipment: None (just a mat or towel)
Format: 5 exercises x 2 rounds (45 sec work / 15 sec rest)

Warm-Up (1 minute total)

Do each for 30 seconds:

• March in Place
• Arm Circles + Shoulder Rolls

Main Workout (8 minutes total)

Perform each move for 45 seconds, rest 15 seconds between. Do 2 rounds.

1. Bodyweight Squats

Stand with feet hip-width apart, lower into a squat, then rise.
Modification: Sit to stand from a chair.

2. Wall Push-Ups

Stand arms-length from a wall, hands at shoulder height. Lower and push back.
Modification: Do from a countertop or incline surface.

3. Seated Knee Lifts or Standing March

Lift knees toward chest while seated or standing.
Focus: Core activation + cardio boost.

4. Glute Bridges (on floor)

Lie on your back, feet flat, knees bent. Lift hips, squeeze glutes.
Hold briefly at the top for more control.

5. Standing Side Reaches

Feet wide, reach right arm overhead toward left side and switch.
Focus: Stretch + gentle mobility.