This is the video you’ve been waiting for if you want a full-body home exercise that takes only 10 minutes and requires no equipment. I’m going to teach you how to train your entire body with just ten exercises and no access to a gym. Back, chest, shoulders, legs, abs, low back, and arms will be targeted. So, let’s get started on figuring out how to execute the at-home workout.
This full-body workout may be done at home by anybody. As a result, this entire body workout may help beginners, intermediates, and expert users alike. The time it takes to complete each of the exercises and the number of times you complete the circuit will be the difference between the groups.
Beginners should do each action for 15 seconds before resting for the remaining 30 seconds.
Intermediates will do each exercise for 20 seconds before resting for the remaining 30 seconds.
Advanced trainees will complete each exercise in 25 seconds with only a 5-second break period before going on to the next.
It will take 5 minutes to complete the full round. Beginners will only do it once unless they choose to try a second round. Intermediates will complete two rounds of this full-body workout, while advanced athletes will do a third round if they are able. Depending on your ability level, this will bring the whole workout duration to anywhere between 5 and 15 minutes.
The Workout
Here is how this full body home workout breaks down:
Min 1: Ratchet Squats (legs)
Min 2: Shoulder Tap Pike Pushups (shoulders and chest)
Min 3: Power Ups (abs)
Min 4: Pounding Trunk Lifts (triceps and back)
Min 5: Bridge Reach Overs (glutes)
Min 6: Tricep Toe Taps (triceps)
Min 7: Angels and Devils (low back)
Min 8: Pushup Toe Taps (chest and abs)
Min 9: Squat Burpees (legs)
Min 10: Standing Ab Twists (abs and obliques)
If you are unable to complete the activity for the allocated time during any round of the workout, simply continue as far as you can and rest the remainder of the time. The movements in this total-body home workout arrive at a breakneck pace. The additional rest will allow you to regain your breath, while the cumulative impact of this workout will provide you with a conditioning advantage as well.
Credit: Athlean-X
For more exercise ideas, checkout our exercise section
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