Complete 10 Min Full Body Workout | No Equipment Needed

In the world of bodyweight training, efficiency is key. If you’re looking for a quick yet powerful workout that engages every muscle in your body, Chris’ 10-minute full-body workout is the perfect choice. Whether you’re training at home or just need an equipment-free routine, these exercises will help you build muscle, burn fat, and boost endurance without needing a single weight.

This workout consists of ten dynamic movements designed to maximize engagement across all major muscle groups. Keep the intensity high, focus on proper form, and remember to control your breathing for optimal performance.

Lower Body Strength & Power

1. Squat Jumps – Build explosive strength and power in your legs while engaging your core.

2. Alternating Reverse Lunges – Strengthen your glutes and quads while improving stability.

3. Side Lunges – Increase lateral mobility while targeting inner and outer thigh muscles.

Upper Body & Arm Definition

4. Diamond Regular Pushups – Activate your triceps and chest for strong upper body endurance.

5. Bench Dips – Isolate and build your triceps, improving arm definition.

6. Body Rows – Engage your back muscles and biceps using a sturdy surface like a table.

Core Stability & Shoulder Engagement

7. Reverse Plank Raises – Strengthen your core while engaging your lower back.

8. Pike Pushups – Focus on shoulders and upper chest to develop pressing strength.

9. Laying Leg Raises – Activate the lower abs while promoting overall core control.

10. Chair Sit-ups – A controlled sit-up variation that targets abdominal endurance.

Chris' bodyweight workouts are built on the foundation of efficiency and strength development. By incorporating explosive movements, stabilizing exercises, and core-intensive drills, this 10-minute sequence ensures balanced muscle activation while keeping your heart rate elevated for fat-burning benefits.

Some tips to get maximum benefits:

Maintain controlled movements to emphasize muscle activation.

Engage your core throughout to improve stability and endurance.

Keep rest periods short to sustain workout intensity.

Whether you’re just starting out or already deep in your fitness journey, this routine offers scalability—adjust the intensity, reps, and tempo to suit your personal challenge level. To get this workout on your phone: download the Heria Pro App in the App Store or Google Play Store. Give this workout a go and let me know how it feels!

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