Easy, Effective 10 Minute Workouts for Beginners

The Benefits of 10 Minute Workouts for Beginners

I first started regularly working out 20 years ago and I started with the 10 minute workouts for beginners that were in the middle of the teen magazines I loved reading as a teenager. At the time, I didn’t consider myself an athletic person and didn’t do much physical activity. In fact, I was always picked second to last in gym class because I was very small and very quiet. The kid picked last was just as small but also really mean… so karma, I guess.

After trying these quick workout routines for a few months, I started to notice an improved fitness level, the beginnings of abs, and more toned arms and legs. Those quick 10-minute workout routines gave me the confidence to start trying out a longer workout routine. I eventually moved to doing 30 minute Pilates workouts. Then I started jogging for 25 minutes. Next, I added in strength training.

Eventually I got to where I am now, running marathons, rock climbing, and regularly doing yoga. It all started with those quick 10-minute workouts. And even if I stuck with those 10-minute workouts for the rest of my life, they still would have been a big boon for my health. After all, few people work out 10 minutes a day to begin with!

I am therefore a big believer in the power of starting your fitness journey with 10 minute beginner workouts. There is so much you can accomplish in just 10 minutes. Plus, it might inspire you to do even more as it did for me.

What You Will Strengthen with These Beginner Workouts

I originally designed these short workout routines for my Mom and highly recommend them for beginners. For one thing, they are great home workouts as all you need to complete all of the exercises are a pair of dumbbells. They also mainly involve using your body weight and are low impact, leading to a lower risk of injury than some more intense exercises, like high-intensity interval training, which can be risky to jump into as a beginner.

Moreover, these exercises are a great way to progressively build your strength and tone muscles. With these workouts, you will help strengthen:

• Your core. This includes your abs, but also your back and even glutes. A strong core is pivotal for maintaining stability, reducing the risk of falls, preventing and limiting lower back pain, and creating greater power in your arms and legs.
• Your lower body. Your legs and glutes are key for walking, jogging, and even just getting out of your chair, couch, or bed. Without a strong lower body, your back and feet can take up the slack and end up feeling sore. You may even experience back and lower-body injuries as a result of a weak lower body.
• Your upper body. The upper body exercises and planks below strengthen your chest, shoulders, triceps, biceps, and more. In doing so, they improve your ability to push and pull, which are two of the most common and foundational movements we use in everyday life.

Recommendations for 10 Minute Workouts for Beginners

Below, I include 3 separate 10-minute exercise routines, one for your core, one for your upper-body, and one for your lower-body. You can combine them to create 30 minute full body workouts for beginners. However, I recommend initially trying the core workout twice a week, the arm workout twice a week, and the leg workout twice a week. Aim to alternate these workouts so that you are not doing 2 arm days in a row (or 2 leg days or 2 core days in a row). This will help ensure your arm muscles recover by the time you do your next arm workout (and same goes for legs and core).

Strength training is especially effective (and safer!) if you warm up beforehand and do a little cardio workout. If you’re able, try going for a 10 minute walk before starting the routine. Rotate your wrists a few times and consider doing a few jumping jacks or dynamic stretches (you can find examples here) to get your blood flowing and your muscles limbered up.

Terminology

In the exercise descriptions, I talk about reps and sets. Reps are the number of times you do a specific exercise—like doing 10 sit ups in a row. And sets are the number of times you repeat the specified reps for an exercise. So if you are doing 3 sets of 10 reps of sit ups, that means you are doing 10 sit-ups at a time, taking a short break, and then repeating those 10 reps 2 more times.

As a beginner, I recommend starting at the lower end of the recommended reps and sets. Once you become comfortable with a certain number of reps and sets, you can start doing more.

10 minute core bodyweight exercises routine

For the exercise routine below, do a single set of each exercise first before repeating for a second or third set for each exercise. If needed, take a short break for 30 seconds to 1 minute between each exercise. If something is painful, stop the exercise immediately. While discomfort is expected, you should never push yourself into pain.

Incline Plank

• Sets: 3
• Reps: 1 rep where you hold a plank position for 30 seconds
• Instructions: If using an incline becomes easy, you can remove the incline and have both forearms on the floor. To maintain proper form, try to keep your entire body in a straight line and your core engaged, do not let your butt inch towards the sky or your back arch.

Tabletop Leg Press

• Sets: 3
• Reps: 1 rep where you hold for 15-30 seconds
• Instructions: Press your hands as hard as you can into your thighs while keeping your core engaged (this one is shockingly hard, so a lot of shaking is very normal). To progress, curl your head and shoulders off the floor, keeping your core engaged and not straining your neck.

Leg Lowers

• Sets: 3
• Reps: 8-20 on each side
• Instructions: Lower your leg as far as it will go before your back comes off the floor. Alternate lowering your right leg and then your left leg. Keep your core engaged, you can also have your arms in a T if it helps with stability. To progress, curl your head and shoulders off the floor, keeping your core engaged and not straining your neck.

Dead Bug

• Sets: 3
• Reps: 8-20 on each side
• Instructions: Steadily lower your left leg and your right arm at the same time. Raise them both up again and then steadily lower your right leg and left arm at the same time. Do not lower your legs so low that your back comes off the ground. To progress, curl your head and shoulders off the floor, keeping your core engaged and not straining your neck.

Bicycles

• Sets: 3
• Reps: 8-20 (twisting right and left counts as one rep)
• Instructions: Twist your body so that your right elbow comes as close as you can to your left knee. Then twist your body so that your left elbow comes as close as you can to your right knee. Keep your core engaged and shoulder blades off the ground as much as you can.

10 minute upper body workout as a beginner routine

For the exercises below, do a single set of each exercise first before repeating for a second or third set for each exercise. If needed, rest for 30 seconds to 1 minute between each exercise. If something is painful, stop the exercise immediately. While discomfort is expected, you should never push yourself into pain.

Bent Over Row

• Sets: 3
• Reps: 6-12
• Instructions: Keep your feet hip-width apart, engage your core and glutes and pull weights to your rib cage, keeping your arms close to your body and a soft bend in your knees. Additionally, try to not arch your back.

Bicep Curl

• Sets: 3
• Reps: 6-12
• Instructions: Keep your feet hip width apart, core and glutes engaged, back straight and a soft bend in the knees. Curl the weights to your chest and slowly lower back to the starting position. To practice your stability and engage your core, progress to standing on one foot while doing your reps. Alternate between the right foot for the first half of your reps and then the left foot.

Shoulder Press

• Sets: 3
• Reps: 6-12
• Instructions: Keep your feet hip width apart, core and glutes engaged, back straight and a soft bend in the knees. Start with your arms bent at shoulder height. Powerfully lift the weights to the sky, being careful not to lock your elbows, and then slowly lower to the starting position. To practice your stability and engage your core, progress to standing on one foot while doing your reps. Alternate between the right foot for the first half of your reps and then the left foot.

Tricep Extension

• Sets: 3
• Reps: 6-12
• Instructions: Keep elbows by ears and lower weights to the back of your head. Make sure to keep your spine straight (do not let your back curve), core and glutes engaged. It can be helpful to tuck your pelvis a bit to help maintain the right posture.

Incline Plank (yep, this one’s so good you do it again!)

• Sets: 3
• Reps: 1 rep where you hold a plank position for 30 seconds
• Instructions: If using an incline becomes easy, you can remove the incline and have both forearms on the floor. To maintain proper form, try to keep your entire body in a straight line and your core engaged, do not let your butt inch towards the sky or your back arch.

10-minute workout routine for lower-body

For the exercises below, do a single set of each exercise first before repeating for a second or third set for each exercise. If needed, rest for 30 seconds to 1 minute between each exercise. If something is painful, stop the exercise immediately. While discomfort is expected, you should never push yourself into pain.

Bodyweight Squat

• Sets: 3
• Reps: 8-20
• Instructions: Engage core and glutes, keep your feet in the 11:00 and 1:00 positions and keep your back straight as you squat down with your knees staying in line with your toes. Return to a standing position and repeat.

Deadlift

• Sets: 3
• Reps: 8-20
• Instructions: Use weights or a bar, keep your glutes engaged and your back straight (don’t curve inward) as you lower the weights, when the weights get to your mid shins, use your hips and glutes to power yourself up.

Reverse Lunge

• Sets: 3
• Reps: 8-20 (on each side)
• Instructions: Keeping your glutes and core engaged, step your right foot behind you and lower so your knee is at roughly a 90 degree angle and your toes are tucked. Return to the starting position. Complete all reps on the right side before moving to the left.

Donkey Kick

• Sets: 3
• Reps: 8-20 on each side
• Instructions: Keep your back straight and core and glutes engaged, stamp your foot up like you’re stamping on the ceiling. Repeat all of the reps on the right side before moving to the left.

Clamshell

• Sets: 3
• Reps: 8-20 on each side
• Instructions: Keep your knees bent, one on top of the other. You can rest your head on your arm or hand. Keeping your feet together and glutes engaged, lift your top knee so that you are in a clamshell or frog-like position. Return to the starting position. Repeat all of the reps on the right side before moving to the left.

Summary: 10 Minute Workouts for Beginners

The best part of these 10-minute workouts is the empowerment you feel from getting your heart pumping, strengthening your major muscle groups, and generally making your whole body feel pretty great. Toned muscles and possible weight loss are a bonus that comes with the more powerful improvement of better overall health and a greater ability to enjoy your daily life.

I hope you enjoyed these workouts! If you give them a try, let me know what you think in the comments. Also, let me know if you have other favorite exercises that you use as go-to’s.

And remember, I am not a certified personal trainer or medical professional. Before starting a new fitness routine, consult a medical professional. If you have a preexisting medical condition like high blood pressure, diabetes, or osteoporosis, you may need to make modifications.

If you enjoyed this post, please consider liking, subscribing, or sharing with others. It’s always a huge help and very appreciated! You can also check out related posts on crafting the perfect workout, starting a stretching routine, and my free workout personality quiz to find your perfect workout.