Your 10-Minute, No-Equipment, Total-Body Workout

Anthony J. Yeung
by Anthony J. Yeung
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Your 10-Minute, No-Equipment, Total-Body Workout

When life gets busy, it can put a strain on your fitness. Instead of skipping exercise altogether, take just 10 minutes out of your day to do an effective workout and help you feel a lot better.

The truth is you can actually get a great workout in a short amount of time! But it has to be done correctly: You need the right exercises with the right format to crank up your metabolism, boost your fat loss and build lean muscle.

Try this simple 10-minute workout that requires absolutely no equipment.


Set a timer for 10 minutes and repeat this circuit as many times as possible without resting.


quick workout

Reverse lunges help strengthen your thighs and hips. They’re simple and target each leg individually for more balance and stability.

The move: Stand with your feet hip-width apart. Take a long step back — so your knees make two 90-degree angles at the bottom — and pull yourself back up with your forward leg. Start without dumbbells and advance to dumbbells or a barbell in either the back squat or front squat position.


By doing your squats side-to-side, you can build more strength in each leg than with regular squats while also targeting different muscles.

The move: Start with a very wide stance and your feet straight. Sit back into one hip and push that knee out. Repeat on the other side.


quick workout

This is the best bodyweight exercise for your upper body: It builds a strong chest, shoulders, arms and abs.

The move: Get in a pushup position with your hands about shoulder-width apart. Keep your lower back flat and don’t let your hips sag. Lower yourself and keep your elbows close to your body as you descend.


Want strong legs and a nice-looking backside? Look no further than hip bridges! They’re a simple way to strengthen your glutes and can even help release lower-back tension.

The move: Lie on the ground with your knees bent and feet flat on the floor. Drive through your heels and squeeze your glutes to push your hips up. Repeat. Do not use your lower back to pull yourself up.


quick workout

Spike your heart rate, burn extra calories and fire up your metabolism with this great cardio exercise. It looks simple, but in just a few seconds, you’ll feel it!

The move: Get into a pushup position. Keep your core tight and run as fast as you can while driving your knees to your chest. Don’t let your hips rise; keep them at the same height as when you started.

Originally published March 2020

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About the Author

Anthony J. Yeung
Anthony J. Yeung

Anthony, a certified strength and conditioning specialist, is a fitness expert at Esquire, GQ and Men’s Health and gets guys in shape for their wedding at GroomBuilder.


30 responses to “Your 10-Minute, No-Equipment, Total-Body Workout”

  1. Avatar Pam says:

    Nice and simple! Are dumbbells not considered to be equipment these days? It’s not something that we typically see anywhere except in a gym setting, and certainly not in a parking lot like the image suggests.

    • Avatar Martin Vipond says:

      You could do all of these exercises without dumbbells. However, they certainly would be a great help. You can get your heart rate elevated with weight workouts – add a few reps or increase the weight. Dumbbells are readily available for not a huge investment, especially for used equipment. Oh, and the image is not a parking lot. It’s a football field and a gym floor.

      • Avatar CALVERT HOSE says:

        LOL… so the answer is No? Oh, and because your more likely to find dumbbells on the football field … or on that odd gym floor with the brick wall.

  2. Avatar Taxiarchia M. Leo says:

    Do we know how many calories you burn with this 10 minute work out? I would like to add it on my fitnesspal diary, but I cannot seem to find the correct category.

  3. Avatar Clint Fitch says:

    I love the fact that it’s a “no-equipment” workout, yet in the videos they’re holding dumbbells. Anyway, this is a good-looking circuit if the goal is to do as many circuits as possible in 10 minutes. Especially with no equipment, I’d modify the mountain climbers to do either do 50 mountain climbers or to failure, whichever comes first. That way you don’t even have to time that exercise.

  4. Avatar Onehotchili says:

    I think this is great to get people moving more wherever they are. However, could you please stop using fitness models with all the tattoos or have them wear apparel that covers them? Thanks.

    • Avatar Gabriel saenz says:

      Why does it matter

    • Avatar Respect says:

      Modesty, respect for self and others…

      • Avatar Enceladus says:

        Wow. Just… just wow. There is zero immodest or disrespectful to one’s self or others about having tattoos in view. If the model in these low resolution GIF’s had genitalia or racist slogans then sure, I’d probably agree with you that she (or he if the model were male) might want to cover that up for work or in general public. Nothing wrong here though.

    • Avatar Darkhorse182 says:

      I haven’t signed in to Disqus for years. But I did tonight for the express purpose of telling you that I don’t share your opinion, and frankly think it’s ridiculous. If you can’t handle seeing tattoos on bare arms without clutching your pearls, it must be exhausting just walking around outraged every day. I don’t understand what you think is so immodest or inappropriate about visible ink…on someone’s arms…in a workout video. But just in case the editors read these comments, I want to reassure them that noooobody cares about seeing tattoos on trainers.

    • Avatar Vexen1975 says:

      Hello 1903 phoned and said can they have their moralistic self centered views back please, love from the nowadays world.

    • Avatar Colin says:


      • Avatar CliffordII says:

        At least when she made her comment, she said “please”. “One hot Chili” was COURTEOUS and used some self-control when expressing her displeasure. You most definitely did not, Sir– when expressing YOUR displeasure. There’s a difference between assertive and aggressive. Be careful, you don’t get a nose punched being agGRESSIVE in public .

        • Avatar Colin says:

          Saying no and calling someone an idiot is aggresive? Rude, yes. I might not have been having a good day, so I’ll apologise for the rudeness. But it’s far from aggressive.

          But as they are allowed to ask, I am allowed to answer. The answer was and still is no.

          • Avatar CliffordII says:

            At least you were man enough to apologize. ( I think the world could use more of that, at times.) I respect the tone of your follow-up, and I’m out of here, now.

    • Avatar WeepingProphet says:

      I have no tats, I don’t want any tats, I am not going out to get tats,
      BUT, what is the problem here? There is nothing wrong with this person doing the demo…You seem to be demanding some respect for your opinion but what about respect for this fitness model?. This is 2018 in case you didn’t have a calendar!

  5. Avatar Janice says:

    Thank you. I go to the gym regularly but I like these exercises for a quick workout.

  6. Avatar lilglump says:

    your daddy gay lol

  7. Avatar lilglump says:

    i love you

  8. Avatar lilglump says:

    render me daddy

  9. Avatar Angel says:

    Have they got any 10 minute full body workouts for oldies who cant do push ups or Planks or get down on the floor or even jump. Arthritic and obese workouts required please. Not everyone here is under 40 and fit

    • Avatar Georgia says:

      You can lean against a wall and perform basic push-ups, or lay on a bench (rather than the floor) for chest press, which will mimic a push-up. If using the wall, as you get stronger, position your feet farther from the wall to increase the incline. When you’re then ready to dig a little deeper, try push-ups on a bench. Take it nice and slow so you build your confidence in what your arms are capable of, as well as building arm, chest and back strength.

      Basic squats, feet a little wider than hip width apart (up to your toes, if you can!) and lunges for leg work. You can also advance those moves with dumbbell or kettlebells. When you’re ready to step it up, increase the distance between your feet and you’ll be working on sumo squats. Change up a basic squat or lunge by pulsing the movement, rather than coming all the way up each time. Pulse for 5 or 10 reps and switch legs.

    • You can do exercises in a chair if your legs are bad or you cannot get on the floor. Give this a try. I think they are wonderful, low-intensity but effective.

    • Give these chair exercises a try. They are wonderful, low-intensity yet effective:

  10. Avatar Ambyr Kramer says:

    I’ve been doing this and it works! It was hard on my legs at first but I’ve gotten much better and now sometimes do it twice a day or add in more reps. I use my almost 16lb baby as a weight and then lay her under me for the mountain climbers and push ups, doing raspberries or belly kisses as I come down.

  11. Great advice. I’m a big advocate for getting in your workout whenever you can. A gym is great, but you don’t need the gym to have a very effective and productive workout. These are all great tips. I especially like the hip bridges. That was a big one I recall from my army basic training workouts. I had forgotten about them. I have minimized how wonderful that exercise can be. I will be incorporating them into my routine. Thank you for the tips.

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