Legs, arms, core and a wee bit of puff — this is the whole body in ten minutes, arranged so it never runs away from you. It's a pyramid: 20 seconds of squats to open, climbing to a 40-second peak of mountain climbers, then back down through lunges to finish.
Every move is the beginner version by design. Press-ups on your knees are the right version, not a lesser one. Mountain climbers at walking pace still count. The video demos are right here on the page, so you can check every move as you go.
No equipment, no jumping about the room, and nothing your downstairs neighbours will complain about.
How to use this workout
Pace the peak like a hill you can see the top of: steady steps, not a sprint. Everything before it is your warm-up; everything after it is shorter than what you've already done. If 40 seconds is too much today, do 20 and rest the difference.
The workout
How it should feel — and when to make it harder
Breath up, legs warm, and honestly pleased with yourself by the crab toe touches. This one raises your heart rate more than a pure core session — that's by design, and talking pace is still the rule. When two rounds feel comfortable, quicken the mountain climbers a touch or add a third round. And if you've got a health condition or you're on medication, have a quick word with your GP before you start — costs nothing, buys peace of mind.
For the bigger picture — how often to train and what to do next — my guide on how to start working out as a beginner covers the lot.
Quick questions
Is ten minutes really a full workout?
For a beginner, genuinely yes — squat, push, lunge and brace covers most of what your body does in real life. Ten focused minutes repeated through the week beats an hour you never quite get round to.
What if I can't do a press-up?
Knees down, hands a bit wider, and shorten the range if you need to. That's not the easy version — it's the correct starting version, and it builds to the full one.
When should I make it harder?
When two rounds start feeling comfortable — add a third round, slow the squats and lunges down, or speed the mountain climbers up. One change at a time.
