Full Body, 10 Minute, No Equipment Workouts For All Levels
No equipment effectiveness | Beginners workout | Intermediate workout | Advanced workout
Page last updated: 11th April 2023
Did you know that it’s possible to enjoy a fantastic full body workout without any equipment? While weight training, treadmill runs, and exercise machines undeniably all offer a huge number of benefits, sometimes you just need a quick, simple, and effective workout that you can do anywhere, anytime without the need for bulky equipment.
That’s why we’ve put together three no equipment 10-minute workouts, with options for all skill levels. We’ve used a High-Intensity Interval Training (HIIT) format as it’s a great way to achieve the benefits of a full workout, in a shorter amount of time. You can read more about the benefits of HIIT here.
Are ‘no equipment’ workouts effective?
No equipment workouts are a great way to stay fit and healthy, and can offer many benefits including improved strength, endurance, and flexibility, and positively affecting mental wellbeing. One of the biggest benefits of no equipment workouts is that they’re free and can be done anywhere – whether that’s at home, on holiday, or in the park. This can make it easier to stay consistent with exercising, which is one of the most important aspects of keeping fit!
The biggest challenge with no equipment workouts, and the main reason they’re often discounted in favour of using weights, is that it can be difficult to improve your performance. as you get fitter, the movements may become easier and you’ll need to challenge yourself more to keep seeing gains in strength, weight control or general fitness levels.
If you were using workout equipment then this might be the time you’d consider, for example, increasing your weights in the gym. While it can be tougher to continue to challenge yourself without including weights or machines in your workout, it’s by no means impossible. There are many ways to boost the difficulty of your equipment-free workout routine, for example, working on more challenging variations of an exercise, or increasing the reps or speed. If you’re serious about progressing your bodyweight exercises, calisthenics is an advanced form of bodyweight training that’s worth looking into.
We’ve included examples below of beginner, intermediate and advanced workouts, to show how you can build up the challenge without needing to introduce fitness equipment.
Three no equipment, full body HIIT workouts
Whether you're a beginner, intermediate or advanced gym goer, the following HIIT workouts involve putting in your maximum effort for short periods to reap the maximum results.
If you've got a timer, you can try these workouts in the kitchen, hotel room, gym, on the beach - anywhere. Got 10 minutes spare? Then let's HIIT the equipment-free workouts!
The beginner workout
Do 10 reps of each exercise, followed by a 20-second rest, and repeat for as many rounds as possible in 10 minutes. Keep the intensity high during the non-rest periods.
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Press Ups
Place your hands flat on the floor, shoulder width apart and stand on tiptoes in the plank position. Keeping your back straight and bending your elbows, lower your body until your chest touches the floor, then push up.
Can’t manage a full press up? See more press up variations here.
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Squats
With feet shoulder-width apart and hands clasped together in front of you, squat down, pushing your hips backwards so your thighs are parallel with the floor, keeping your knees in line with your feet. Push from the heels as you return to the start position.
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Mountain Climbers
Start in a high plank position and draw one knee up towards your hands, return to plank position and repeat with your other knee. Keep this movement as energetic as you can.
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Lunges
Keeping your upper body straight and core tight, step forward with your right leg until both knees are bent at 90 degrees and your right knee is above your ankle. Push from the heel as you return to the start position.
We show how to increase the difficulty of your lunges here.
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Speed skater
With your feet shoulder-width apart, lean forward keeping your back flat and core tight. Jump to the right landing on your right leg and swing your left leg behind your right leg. Then repeat in the opposite direction.
The intermediate workout
Do 10 reps of each exercise, followed by a 15-second rest, and repeat for as many rounds as possible in 10 minutes. Keep the intensity high during the non-rest periods.
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Burpees
Starting in a standing position, squat down, place your hands on the floor and jump your feet back into the plank position, perform a push-up and jump your feet back towards your hands, then jump into the air with your arms pointing towards the ceiling. Repeat.
Learn more about burpees here.
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Squat pulse
Start by standing, then squat down so your thighs are parallel with the floor. Start to push back up but stop around halfway, then squat back down. Pulse between these two positions for 10 reps.
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Reverse lunges
With your hands on your hips, step back with your right foot and lower your hips so your right knee is at a 90-degree angle in line with your ankle and your left thigh is parallel with the floor. Return to start position and repeat with alternate legs.
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Diamond press up
Place your hands flat on the floor so your index fingers and thumbs make a diamond shape, shoulder width apart and stand on tiptoes in the plank position. Lower yourself until your chest touches the floor, then push up.
The advanced workout
This workout increases the difficulty of the workout by adding more power and movement to each exercise. You’ll find more about this type of movement over on our What is Plyometric Training guide.
Do 10 reps of each exercise followed by a 15-second rest before moving to the next exercise. Do as many rounds as possible in 10 minutes.
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Burpees into a tuck jump
Squat down, place your hands on the floor in front of you, jump your feet back into the plank position, perform a push-up and jump your feet back towards your hands. Finish with a jump into the air with your knees tucked into your chest.
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Jumping squat
With your feet shoulder-width apart, squat down so your thighs are parallel to the ground, then quickly jump as high as you can. Repeat in a constant, smooth movement.
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Plyometric lunges
From a standard lunge position with left foot in front of you and right foot behind, jump into the air and switch legs so you land with your right foot in front of you and left foot behind.
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Plyometric press ups
From a standard push-up stance, lower your body to the ground then push up with an explosive force so your hands leave the ground. If you can, clap your hands together while in the air before landing on both hands. That's one rep.
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Plank into push-up position
Start in a low plank position with your forearms flat on the floor, then, one arm at a time, move up into a push-up position. Hold, then return to the plank position one arm at a time.
After more HIIT workout inspiration? Check out our free workout videos with HIIT workouts you can complete in under 30 minutes - perfect for when you're short on time. We also offer plenty more examples of bodyweight exercises here that don’t require any additional weights.
If you’re ready to move on to more gym-based workouts, then be sure to find a PureGym near you - sign up to become a member today. If you’re not confident with using the equipment, then book a few sessions with one of our expert Personal Trainers, they’ll be able to guide you.
