During any workout, your muscles overcome forces either external or internal. Bodyweight exercises are workouts where your weight produces the resistance force (gravity) and is also a type of strength training activity. A 10-minute bodyweight workout can improve a variety of motor skills, such as strength, power, endurance, speed, flexibility, coordination, and balance.
10-minute full-bodyweight strength workout is beneficial in that you don’t need any equipment to exercise, you can even exercise at home. A 10-minute bodyweight workout also improves one’s cardiorespiratory fitness and activates all major muscle groups.
Some examples of 10- minute body weight workouts are squats, push-ups, pull-ups, lunges, planks, and burpees. This article will give you an understanding of a bodyweight workout program, how there are done, and its benefits.
If you are new to sport, avoid making these Beginners Mistakes in sports. Read on to discover more on the bodyweight workout program, some bodyweight workouts, tips for bodyweight workouts and benefits of bodyweight workouts. There is also a section on bodyweight workout calories where we have listed some activities and the calorie lost for each activity.
Body weight workout program
Any age or level of fitness can benefit from strength training that relies just on body weight, which is adaptable and efficient. Bodyweight exercises are wonderful for getting in an excellent workout as well as developing strength, endurance, and excellent form. A bodyweight exercise program can help you control your weight, improve your mood, and slow the loss of bone density as you age.
Some bodyweight workouts
1. Hand-walk
- Begin by standing upright and bending at the hips until your hands are on the floor in front of your feet.
- Walk your hands forward into a plank position while maintaining straight legs and a tight core.
- Walk your feet up to your hands while keeping your legs as straight as you can. Pike your hips up into a downward dog.
- Complete six reps by repeating steps 1-3.
Coach’s advice: Move slowly and gradually, focusing mainly on your ankles and not using your knees, hips, or quadriceps.
2. Push-ups
- With your hands beneath your shoulders, your arms straight, and your legs straight behind you, begin in the traditional push-up posture. Keeps your back straight while contracting your abdominal muscles.
- While keeping your hips square to the ground and your core engaged, bend your elbows to lower your body. When your elbows are 90 inches from the ground, cease lowering yourself by roughly two inches.
- Straighten your arms to return to the starting position while maintaining a straight back and hips that are parallel to the ground.
- Complete six reps by repeating steps 1-3.
Coach’s advice: To protect your back, keep your body straight and your core tight. Put your knees on the ground to modify.
3. Dynamic plank
- With your knees on the ground and your hands beneath your shoulders, begin in a modified push-up position. To facilitate sliding, cover your hands with soft towels or socks.
- Sliding your hands out in front of you slowly will help you maintain a stable torso while maintaining a flat back and a straight spine.
- Reverse the movement pattern to return to the starting place.
- Complete six reps by repeating steps 1-3.
Coach’s advice: As you advance, gradually use a greater range of motion. Reduce the range of motion if your back arches.
4. Rotational lift
- Standing tall and holding something in front of you with both hands, space your legs slightly wider than shoulder-width apart. Alternately, simply clasp your hands in front of you while maintaining a rigid torso and paying close attention to your form.
- While holding the item with straight arms, squat and turn to the right.
- Pull your arms close to your chest and stand back up.
- Press the weight up above your head while standing tall and rotating to the left.
- Squat to the left and extend your arms overhead to the right as you perform the complete exercise on the other side.
- Carry out a total of six reps of steps 1-5
Coach’s advice: Maintain a lifted chest and a straight back throughout the exercise. Video
5. Deep squat hamstring stretch
- Start by standing with your feet shoulder-width apart, your back straight, and your arms at your sides.
- While still maintaining a straight back and tight legs, bend forward at the waist and touch your toes.
- While keeping your back straight, take a deep knee bend to lower your seat to the ground.
- After going back to the starting position, repeat on the other side.
- Complete six reps by repeating steps 1-4.
Coach’s advice: Throughout the movement, keep your hips and shoulders square. Video.
6. 90-degree rotational jump
- Put your hands behind your head and your feet just outside of your shoulders.
- Squat down while keeping your knees behind your toes.
- Leap vertically right away.
- Rotate 90 degrees in one direction while pulling your toes to your shins in midair.
- Come to a squatting position.
- Resuming the starting position, place hands behind head and feet just outside shoulders.
- Jump again in the other direction.
- Complete six reps by repeating steps 1 to 7
Coach’s advice: Keep your chest up and extend your hips as far as you can when you jump. Keep your muscles active and your body in a regulated stance throughout each jump to ensure a secure landing. Video
Tips for bodyweight workout
1. Prioritize the essentials first
Learn how to perform the basic lunge, squat, push-up, and row as well as how to sprint, leap, climb, and crawl. You can then progress to the more complex movements after you have those down.
2. Train Quickly
Move as quickly, cleanly, and explosively as you can.
3. Prevent Mistakes
In the long run, grinding out reps by pushing yourself to total failure will cause you to regress. Every set, keep a few reps in reserve. This will keep you energized and enable you to train hard more frequently.
4. Specifically regarding the bodyweight gauntlet
You should only attempt this kind of action once every four to six weeks to avoid pushing yourself past the point of no return. The Bodyweight Gauntlet or a comparable intense exercise routine should not be performed frequently or in excess amounts for the best benefits.
Benefits of bodyweight workouts
- Any form of exercise increases the heart’s capacity to pump blood, which naturally lowers blood pressure and enhances circulation.
- It works for all fitness levels. All fitness levels can be catered to using bodyweight workouts, which frequently offer a wide range of adaptations.
- Most bodyweight exercises are compound movements because they involve multiple joints and over one muscle group at once. This means they work the entire body. The basic strength required carrying out daily pushing, pulling, and lifting movements is developed through compound workouts.
- It also helps to give you flexibility and balance
- It isn’t expensive as you don’t need any equipment to perform this exercise. You do not need to pay for tour weight or gym time.
Nine Examples of 10 minutes bodyweight workouts at home
See your doctor before attempting this exercise if you have any injuries, diseases, or other issues. This workout is for intermediate/advanced exercisers only.
1 Alternating squats and squat jumps
Squat low and quickly for two reps, then jump as high as you can while landing back in a squat with two squat jumps. Alternate 2 reps of each exercise as you repeat.
Do this for 1 minute.
Execute all squat leaps to increase the difficulty; do low-impact squats to decrease the difficulty.
2. Lunges and plyo lunges
Lunging forward with the left foot after taking a stride back with the right foot. Repeat as quickly as you can for 30 seconds.
Continue with jumping plyo lunges by starting in a lunge, jumping up, and landing in a lunge with the opposite foot forward. Repetition is required, landing with the forward foot.
Do this for 1 minute.
Do all plyo lunges to increase intensity or all static lunges to decrease intensity.
3. Bear crawls with push-ups
Squat to the floor and walk your hands out into a plank stance to perform the bear crawl. On your knees or toes, perform a pushup. Then, walk your hands back and stand up.
Do this for 1 minute. Add a jump at the conclusion to increase the intensity. I will recommend you to also to read these 15 best Arm Exercises without Equipment or Weight.
4. One leg lift to power hops
Start with your weight on the right leg and your arms straight up to perform a one-leg lift. Lift the left leg straight up and tip at the hips to bring the torso parallel to the floor. The left leg is lowered, and the knee is raised into a hop. Switch sides after 30 seconds and repeat the process again.
30 seconds on each side, total time
To modify the intensity, remove the leap. Holding a dumbbell in the hand across from the leg you’re lifting will increase the intensity.
5. Wall sit with knee lifts
Sit with your back against a wall or a ball (optional), your knees bent, and your weight on your heels. Lift the right foot a few inches off the floor while maintaining the wall sit position. Lifting the left foot after lowering it. While remaining in your squat, continue to alternate each foot. Do this for 1 minute.
After 30 seconds, get up to take a break and lower the intensity.
6. Dips with leg extension
Knees bent, hands next to thighs while you sit on a step or chair. To perform a triceps dip, push off the step while bending the elbows. Extend the right leg as you press up, grabbing the toe with your left hand. For 60 seconds, alternate sides by lowering and repeating on the opposite side.
Do this for 1 minute. Remove the leg extension for a lower intensity by changing the intensity.
7. Burpees
Squat down and place your hands on the ground to start a burpee. Reposition the feet into a plank place, then jump them back in and stand up. If you want it to be more intense, add a jump to the conclusion. For 60 seconds, repeat. Do this for 1 minute.
You can adjust the intensity by adding a push-up for greater intensity or by walking your feet out and in for less effort.
8. Triceps push-ups with side planks
Starting in a push-up posture with the hands clasped together, perform this triceps workout. Turn to the left as you push yourself up, raising your right arm straight up in a side plank. Once again rotating, performs a push-up, and then performs a side plank on the opposite side. You need to know precisely your Target Arm Muscles if your interest is to tone your arms.
Repeat for 60 seconds, switching sides. Do this for 1 minute. Do the motion on your knees to alter and change the degree of difficulty.
9. Bridge with leg drops
Straighten the right leg and move it a few inches to the side while in the fundamental bridge posture. For 30 seconds, bring it back to the center and repeat. After 30 seconds, switch sides and repeat the exercise on the other leg.
Do this for 1 minute. By bending your knee, you can alter the intensity.
10-minutes body weight workout calories
There are many advantages to exercising, including the fact that it prolongs your life and protects your heart. We may certainly understand the need for a workout that can burn calories quickly when it happens to you.
We all experience periods when “calories burned” is the measure we’re most focused on. Whether it’s to lose weight, fit into our favorite pair of clothes, or simply feel more confident. An average woman, for example, who weighs 150 pounds, can lose 60 calories in a 10-minute body weight workout. This could be different for a man who weighs the same 150 pounds.
Also, muscles burn more calories than fat. This means that two people who weigh the same can burn a different number of calories if one of them has a high muscle mass than the other. Since men have a larger muscle mass than woman, a man who does a 10-minute body weight workout will burn more calories than a woman even if they weigh the same.
The chart below gives you the average number of calories burned in 10 minutes’ exercise of your choice. It is worth the effort of taking out 10 minutes of your day’s tight schedule to do these workouts consistently.
| S/N | Exercise/Workout | Number of Calories Burned In 10 Minutes |
| 1 | Biking(12-14mph) | 39 |
| 2 | Biking A Stationary Bike or Cycling | 66 |
| 3 | Hot Yoga or Bikram | 38 |
| 4 | Elliptical | 79 |
| 5 | Dancing | 66 |
| 6 | Fast Rope Jumping | 131 |
| 7 | Trampoline Jumping | 38 |
| 8 | Stretching or Light Yoga | 28 |
| 9 | Running Intervals | 84 |
| 10 | Rowing Machine In Intervals | 84 |
| 11 | Climbing Rocks | 122 |
| 12 | Pilates | 29 |
| 13 | Craw Stroke or Swimming | 120 |
| 14 | Walking(4mph) | 50 |
| 15 | Playing Tennis | 78 |
Download this table: 10-Minutes Body Weight Workout Calories
Wrapping up
Bodyweight exercises refer to movements that use only your body weight. You will be pulling, pushing, jumping, and doing any kind of activity, using only your weight as the resistance. It may sound easy, but you’ll be shocked by how challenging it is.
You might wonder if 10 minutes is small for body weight work out, it isn’t. Bodyweight workout is inexpensive and requires no equipment. But if you think you may need extra help to get the best potential out of your body weight routine, you can always register in a gym where you’ll be guided.
FAQs about 10-minute bodyweight workout
Are 10 minutes workouts effective?
There is overwhelming evidence that even a brief 10-minute workout performed at moderate to high intensity can make a significant difference in your health and fitness level.
Short 10-minute workouts, especially those that involve high-intensity interval training (HIIT), increase metabolism for hours and the body’s capacity to burn fat and calories all day long. Short workouts can help with energy levels, sleep quality, and even cognitive abilities like decision-making and short-term memory.
Is a 10-minute weight workout enough?
It depends on whether you are a beginner or have been doing weight workouts for some time. You’ll be more likely to give your body what it needs to keep adapting, gaining muscle, and expanding your ability if you exercise for 10 minutes with appropriate intensity and action. You can get an excellent workout in just ten minutes a day for a week or a month.
Can you build muscles with just body weight?
Yes, you can. If you follow the guidelines below: increase reps, decrease rest times, execute variations, train to failure, increase time under strain, and employ mechanical drop sets, bodyweight exercises can help you gain muscle.
Adding extra weight to the bar each time you lift might not be as simple, but if you’re strategic about it, you can still see improvements.
Can you get ripped with body weight?
Progressive loading, or improving and strengthening with time, is the major objective of strength and muscle-building exercises. And you may achieve this by exercising alone with your body weight. That means you can get ripped with body weight,
Is 10 minutes of abs a day enough?
It’s quite good to perform a little core exercise each time you work out. I advise including 5 to 10 minutes of ab or core work in your workout if you visit the gym two to three times each week. Then, take a day off in between workout sessions.
However, for 10 minutes of abs a day to be enough depends whether you are a beginner or you have been consistently performing abs for sometime.
You shouldn’t train your abs every day until you are completely exhausted. If you continue working on your abs while you’re sore, it becomes risky or counterproductive.
Is it ok to do 10 minutes of HIIT every day?
Although HIIT is a fantastic, secure, and effective workout, it is unnecessary to perform it every day. Limit yourself to three times per week. You’ll still get the advantages and give your body enough time to heal completely. You may perform HIIT and strength training exercises at any moment with Aaptiv.
What is the single best bodyweight exercise?
Here is one exercise that, if you don’t have time for a lengthy workout, will train your complete body quickly: push-up downward dog.
Is it ok to do bodyweight exercises every day?
You can do bodyweight exercises every day. This implies that you won’t have to forgo your exercises if you want to train, but don’t have access to a gym or any other facilities or equipment. However, you must still think about recovery.
