10-Minutes Full Body Workout Plan at Home

It can be hard to put together an effective workout routine when you’re strapped for time and can’t make it to the gym. But don’t worry—we have just the thing! 

With this 10-Minutes full-body workout plan at home, you can get in and out of the gym in 10 minutes flat with moves that work on your entire body and will leave you sweating and feeling strong by the end.

Working out seems to take up more time than we have in the day for many of us. That’s why I’ve put together this 10-minute full-body workout at home plan that you can complete quickly, even if you only have 10 minutes available to get in some exercise.

 I’ve also included links to some essential sources, so you can follow along with me that how workout transforms our body inside and out, while I explain how to do each one correctly.

Full-body workouts are excellent for building strength and working for multiple muscle groups at once. They’re also perfect if you don’t have time to hit the gym since they can be completed in as little as 10 minutes! 

Regular exercise can work on your wellbeing and lessen the danger of diabetes, malignant growth, and cardiovascular illness. Active work and exercise can have quick and long-haul medical advantages. In particular, workout action can work on your personal satisfaction and better lifestyle.

According to health and pharmaceutical resources, under 5% of adults partake quickly of workout every day; just one out of three adults get the desired result of an active workout every week.

You should hit the loads something like three days out of each week. The research says that training at least three days out of every week is expected to increase muscle development in any event.

The following full-body workout plan is designed specifically to work all of your major muscle groups, so you can tone your arms, abs, chest, back, and more in just 10 minutes of daily workout.

 Let us have a look at our contents, which you are going to have in this full-body workout section, We have Divide Workout Plan in 4 sections:-

  • Full Body workout plan for beginners (men and women)
  • Full Body workout plan for Intermediate (men and women) 
  • Full Body workout plan for advanced level (men and women) 
  • Full Body workout plan for 40+ ( men and women) 

Let us move further with our article, we will see beginners level workouts first

10 Minute Full workout plan for Beginners (Men and Women)

The following full-body workout for beginners will help you tone up and strengthen your muscles, increasing your metabolism. It is important to remember that muscle weights more than fat, so you are losing inches even if you are not losing weight on the scale.

 If you are new to exercise or haven’t worked out in a while, talk with your doctor first. Your primary care physician can evaluate your fitness level and determine what exercises will be appropriate for you based on age, medical history, and overall health.

And for ladies, if you are having a thought about your periods’ cycle, do not think twice! Because these workouts can be done during your menstrual days. Yes, but it completely depends upon your comfortability and ease, as every female can have a heavy or light flow during their menstrual days. If you feel like skipping that one or two days workout session just do that. 

Our overall body is a big machine. Just like machines, your body needs regular maintenance to stay in good working order. One of my favorite ways to get in shape is through short, high-intensity workouts that leave me feeling refreshed and energized. 

Here are four Simple Exercises that will help you get into tip-top shape in no time. 

The best part? They only take about ten minutes! You can follow these workouts 2 days per week since it is just the beginning. Gradually, you can increase the days of workout.

Beginner Workout Plan for Men:-

Light exercises refer to those when you are working out less than 50% of your heart rate.

 A study published in the BMJ involving 36000 people showed that light exercises could lower the risk of death.

 This set is totally for beginners, all you need is just the right amount of motivation and music, just to add that extra touch to your full body workout from home plan.

Day 1: 

  • Legs: squats — 10 
  • Chest: Bench press — 5 
  • Shoulders: hand weight shoulder press — 4 
  •  Arm muscles: pushups& pushdowns— 3 
  • Abs: Planks — 3 

Day 2: 

  • Back: pullups or pulldowns —  5 
  • Chest: dumbbell incline press — 4 
  • Shoulders: machine shoulder press — 4 
  • Biceps: barbell or dumbbell bicep curls — 7 
  • Calves: standing calf raises — 5

 Day 3: 

  •  Legs: leg press — 5 
  • Back: T-bar rows — 3
  • Chest: machine or dumbbell chest fly — 3 
  • Shoulders: one-arm dumbbell shoulder press — 3 
  • Triceps: dumbbell or machine tricep extensions — 3 
  • Shoulders: cable or dumbbell front raises — 3
  • Calves: seated calf raises — 3 
  • Abs: decline crunches — 8

Equipment required: dumbbell, bench, yoga mattress

Rest period: according to your stamina

Beginner Workout Plan for Women:-

Normal exercise is the way to diminish pressure and advance great physical and psychological wellness. Ladies who shuffle among individual and expert obligations frequently miss the mark concerning time to focus on their wellness. 

Yet, wellness ought to be considered since the beginning to carry on with a solid and longer life. There are a few activities that you can do at home with no equipment.

The following are some essential simple to-do-home workouts for ladies to remain fit.

Day 1:

  • Jumping Jacks. 
  • Push-ups. 
  • Squats.
  • Single-Leg Stand

Day 2:

  • Bridge Posture. 
  • Plank. 
  • Leg Raise
  • Hands In and Out Breathing.

Day 3:

  • Jumping Jacks. 
  • Push-ups. 
  • Squats.
  • Single-Leg Stand
  • Bridge Posture. 
  • Plank. 
  • Leg Raise
  • Hands In and Out Breathing.

Equipment required: NA

Rest periods: according to your ease

PS: According to research by WHO, Just 35 – 44% of women are actually following workouts daily. 

Summary: The exercise focuses on each of the muscles in the body, including the chest, shoulders, arms, back, hips, glutes, and thighs. It’s short and basic—an incredible way for beginners to begin with strength training. 

10 Minute Full workout plan for Intermediate (Men and Women)

Since we are at an intermediate level, now your body has developed more stamina, so we can go ahead with our workout routine.

Here is a full-body workout plan for intermediate individuals to help you build muscle, lose fat and improve overall fitness. This workout is effective even if you are pressed for time because it can be done in less time. 

The workout includes some basic exercises that are targeted towards different muscle groups. It also incorporates cardio training with strength-building routines. One must have some level of strength to begin any workout routine or their muscles will not benefit from training.

 As always, consult your doctor before beginning any new exercise program.

A 10-minute full workout plan for intermediate can be quite challenging. However, with the right training and diet, you can achieve great results in a short period of time.

It can help you build muscle and burn fat fast. This will help you build your strength and endurance and tone your muscles. 

So if you are looking for an effective way to get in shape and burn fat, this is the best way to do it. As mentioned above, this full-body workout can be tough. You should never train with less than 2 days of rest between training sessions (that includes weekends).

If you’re trying to build muscle or improve your fitness, a good rule of thumb is to work out every other day—but try not to work your entire body two days in a row. To make sure you’re hitting every muscle group, check out this full-body workout plan for intermediate men.

 It targets all major muscle groups and includes exercises that tone specific parts of your upper and lower body. Here’s what it looks like:

The 10-minute full workout plan for intermediate (men) can help you build muscle and burn fat fast. This will help you build your strength and endurance and tone your muscles. 

Intermediate workout plan for Men:-

So if you are looking for an effective way to get in shape and burn fat, this is the best way to do it. As mentioned above, this full-body workout can be tough. You should never train with less than 2 days of rest between training sessions (that includes weekends). 

 This is a 1-week workout session as at intermediate level you just have to do this for 4 days per week, you can do it in 3-4 days according to your level.

  • 5 Burpees  
  • 10 Pushups 
  • 15 Plank Jacks 
  • 20 Jump Squats Rest
  • A wide grip pull-up, Chin-ups, and rope climbing will be your perfect three upper body workouts and full-body workout plan. 
  • If you want to get started with upper body workouts, simply perform these exercises in sequence.
  •  Aim for 3 sets of 10 to 15 repetitions each, resting for 30 seconds between each set. Stretch out after your routine.

Your rest time depends on how quickly you complete the four exercises in these two-minute circuits.

Summary: you’ll be surprised how much this full-body workout plan for intermediate improves your flexibility and makes future exercise routines less painful.

Intermediate Workout Plan for Women:

This 10-minute full workout plan for intermediate (women) is a very effective routine for women. It has been designed by a fitness expert and has been found to be highly effective. It can be used by anyone at any age. 

This routine is a full-body workout that will give you good sweat while burning fat. This routine will help you get fit in no time. 

Women can develop strength and stamina with a 10-minute full-body workout. This is an intermediate workout plan for women, which will help you to get fit and stay fit. 

You can do this exercise in the morning or in the evening before going to bed. This 10-minute full workout plan for intermediate is perfect for intermediate women who are looking to tone up their arms, legs, and abs. Overall it enhances your strength and body structure. This workout includes: 

  • Cross-punches: (2min)
  • 30 Wall pushups
  • High-knee marches(45sec)
  • Alternating hamstring curls: (1min)
  • 20 times boxers
  • 20 times bridges

   Equipment required: NA

 Rest period: 2 sec with each exercise

Summary:– The best thing about this 10 Minute Full workout plan for Intermediate women is that it’s so easy and so effective. And the best part of all, the exercises are suitable for all women out there and fitness levels. It’s designed to give you results in just 10 minutes of high-intensity training, so it’s perfect for those who have no time to spare.

10-min Full Body Workout Plan For Advanced (Men and Women)

The 10-Minute Full-Body Workout Plan for Intermediate (men and women) is a complete body workout that will give you a total body workout in 10 minutes. If you want to make gains in the gym, there is no shortcut. In order to build muscle and strength, you have to train hard and put a lot of effort into it.

Do you want to stay fit and healthy? There is no doubt that any good workout plan will help you build muscle, lose fat, and improve your overall health. But if you’re looking for a quick way to start, then here is the solution: 10 Minute Full Workout for Advanced (Men & Women).

 That being said, if you are willing to invest time into your workout routine, then you can reach new heights. A good tip for working out more efficiently is the 10-minute full workout plan. 

This workout will help you burn calories and improve your overall health. It is designed for advanced (men and women) fitness enthusiasts that can benefit from building muscle and losing fat at the same time.

According to fitness statistics: Around 25% of individuals who exercise to some extent once a month say that activity or exercise and sports overall is important for their day-by-day schedule.

This full-body workout is based on the 5×5 workout. Your arms, legs, and back will be worked hard while your core stays strong. 

Advanced Workout Plan for Men:-

In this full-body workout, you will do the following exercises:-

  • Dumbbell Bench Press (using two dumbbells)
  • 3 sets on weighted dips (five repetitions each set): The weight should be minimal, so you use 10% of your 1RM.(At first, make sure to do 4-6 repetitions if you are not comfortable with the exercise yet.) Resistive Training Conditioning circuit  – This is an important part of building muscle. Make sure to take at least one day off after this workout.
  • 4 sets of pull-ups with your palms facing toward you.   

This is an important exercise for building core strength, along with very strong arms and shoulders. It strengthens all the major muscle groups including abs, back erectors, chest muscles, triceps/latissimus dorsi, biceps brachii  (the elbow extensors) shoulder girdle (upper traps); pectorals deltoids.

  • Alternating Dumbbell Flyes

Alternate bent-over barbell or dum bells alternating bicep curls. You can just hold the bar in each hand for this exercise, but you will need at least 3 sets of 10 reps.

  • 4 sets on weighted pushups (using a weight that makes your knees wobble):- Hand weights are used to make the exercise harder and more effective – it focuses focus on both chest muscles (pectorals) and triceps. This exercise is an important aspect of building muscle mass; by practicing it we practice the lift that will help us grow, without getting injured or tearing a muscle.
  • 4 sets for pull-ups:– palms facing away from you with the body close to parallel to the ground (face-down position). Push your back up and extend fully till up in the air – keep elbows close to sides and use subtle muscular rhythm; do not lift your body with arms for this exercise.

Pro-tips:-  This will be an extremely intense workout, but you must make sure to buy a treadmill after the program is completed (I recommend at least 7-9 months later, and definitely in no longer than 12months.)

 Personally, I believe that if we don’t anticipate it when we start lifting weights, our bodies can adapt very poorly when training consistently over.

 It is much better to plan ahead. Write a schedule in your journal and plot what you want, when it will happen.

     This workout is a great workout for advanced-level exercisers who are looking to get a  great full-body workout. This workout consists of a warm-up, a full-body routine, and a cool down. 

Advanced Workout Plan for Women:

An advanced workout routine requires intensity, not only physical but mental as well. As this is our third and difficult level, there may be some difficult and hard to do exercises. But do not worry! We will guide you with each and every workout.

Advanced women should start with 5 lb dumbbells and work their way up until they find that level that challenges them. If they don’t have weights, they can use cans of food or water bottles filled with sand or water for extra resistance. 

You can also buy a weighted vest that will increase muscle mass on your entire body if worn every day while you work out.

The following is a full-body workout that you can do from home. This workout hits each muscle group. This program focuses on compound lifts—exercises that use more than one joint and work multiple muscles at once. 

Focus on using proper form and try to build up from lighter weights to heavier weights over time so you don’t get injured.

Ladies most importantly, follow your perfect diet plan. Daily vitamins, fibers, and proteins.

These exercises do not require any equipment. So you can do it on your own.

1.Dead Bug:


  •  Begin lying back with arms stretched out over chest, legs raised and twisted at 90 degrees (knees above hips and shins corresponding to the floor).
  •  Hold low back squeezed to the floor, support center, then, gradually broaden and lower right leg and float simply above the mat. 

Time:- for 30 secs try as many reps as possible.



  • Begin with lying on the left side with left arm bowed, head upheld by hand, right hand on hip, right leg on top of left, knees bowed, and heels in accordance with glutes. 
  • Open legs like a book by lifting right knee toward roof without permitting right hip to roll in reverse.
  •  Get back to begin. That is one rep. 

Time: Complete as many reps as could be expected, with control, in 60 seconds, then, accordingly, switch sides.



  • Begin lying on the stomach with arms and legs stretched out on the floor so body structures one long queue, brow on the mat. 
  • Draw in abs, crush glutes and lift each of the four appendages, in addition to chest and head a couple crawls off the ground, keeping your neck impartial by looking at top of the mat. 
  • Hold for 35 seconds then, at that point, gradually lower back to the beginning position. That is one rep.

Time:- Do as many reps as possible in the next 45 seconds. Take rest for 15 seconds.

4.Glute Bridge:-


  • Begin lying on back with legs twisted, feet level on the floor, and arms by sides.
  •  Draw in abs, crush glutes, press into heels, and raise hips toward the roof until body structures one line from shoulders to knees. 
  • Stand firm on the foothold for two seconds prior to bringing it down to begin. 
  • That is one rep. Complete three arrangements of 10 reps.

Time:- Approx 50 seconds

5.Single-leg Deadlift:


  •    Begin with standing on both feet together and arms by sides.
  •  With control, slant middle forwards while lifting left leg behind the body (foot flexed) and expanding left arm forward until both are corresponding with the floor. 
  • Get back to begin. That is one rep.

Time: Repeat this for both legs for 2 mins.

Pro-tips:- Simply try to rest for a few minutes in the middle of rounds.

Summary:– This advanced full-body workout plan for men and women is a real game-changer. Each one of these exercises works for multiple muscle groups in your upper and lower body while also helping you to tone up throughout your whole body. If you can’t make it to your local gym or don’t have any equipment, these exercises are according to your daily routine.

Research has shown that exercise doesn’t just help you lose weight—it also helps you maintain your weight and overall strength.

Full Body Workout Plan for Above 40yrs (Men & Women) 

Following is a sample workout plan which you can follow for exercise. This will be helpful if you want to lose weight, get fit and gain strength. This workout plan is tailor-made for people above 40yrs old. 

You can also change or add exercises of your choice but try to perform all of them in every session during weekdays. There are 3 sessions per week which would be ideally on Mondays, Wednesdays, and Fridays.

Below is a full-body workout plan. This full-body workout plan is aimed at those who are above 40 years of age, who can’t make it out of their homes as they have some issues with mobility. 

They should be able to complete all these workouts from their homes without any issues or physical limitations. You can also modify these workouts as per your choice and requirement according to your ability level.

Benefits of Exercise after 40 (for Men and Women)

Numerous studies have found that consistent physical activity can reduce your risk of becoming overweight or obese by 40 percent. 

And according to a recent study in Obesity Research, adults who became more active during their 40 years of adult life had a lower risk of developing type 2 diabetes later in life than people who were less active as kids.

Exercise also keeps your metabolism churning, which means you burn more calories all day long—even when sitting in front of your computer at work.

 All these benefits should be enough motivation for anyone! Start this full-body workout today.

Workout plan for Men over 40 yrs:

 It’s important that you hydrate prior to your workout; not only will it keep you from cramping during your session, but it will also allow you to push yourself harder than if you were dehydrated. 

Set aside sometime before your planned session and drink 2-3 glasses of water with lemon juice or apple cider vinegar. You can also add stevia and turmeric for additional benefits.


Be sure to include both your upper and lower body in your weight training routine. No single muscle group makes up most of our bodies; arms, shoulders, chest, back, abs, and legs all play equal roles. If you neglect one, you’ll limit how fit you can be. 

Not only will you not get as much out of each workout—no pun intended—but you might injure yourself by overdoing it on certain movements without putting any attention into balancing out what your body needs.

Get a consultation with your doctor first.

These are the five necessary full-body exercises-:

1. Lateral Raise:


  • Stand or sit with a free weight in each hand at your sides.
  • Keep your back straight, support your center, and afterward leisurely lift the loads out to the side until your arms are corresponding with the floor, with the elbow marginally bowed.

Time:- Do this exercise for 2 min with a few seconds break.

2. Standing Calf Raise:


  • Stand on a yoga mat with your feet shoulder-width separated, toes pointing forward.
  • Raise your heels gradually, keeping your knees broadened (yet not locked). 
  • Interruption briefly when you’re standing as much on the tips of your toes as possible. 
  • Lower your heels back to the ground, getting back to the beginning position.

Time:- Do this exercise for the next 2 mins with proper breaks.

3. Dumbbell One-Arm Row:


  • Put your left leg on the seat and snatch the far side with your left hand, then, at that point, twist around so your chest area is corresponding with the ground. 
  • Reach down and get the dumbbell in your right hand with a nonpartisan grasp (palm confronting you), then, at that point, hold it with your arm broadened, keeping your back straight.
  • Bring the hand weight up to your chest, focusing on lifting it with your back and shoulder muscles rather than your arms. 
  • Keep your chest still as you lift. 
  • At the highest point of the development, press your shoulder and back muscles. Lower the free weight gradually until your arm is completely broadened once more.

Time:– Do this for 1min45 sec with a 15-sec break.

Equipment required: Dumbbell and a bench

4. Dumbbell Bench Press with Neutral Grip:


  • Lying on your back on a seat, hold a pair of dumbbells straight over your sternum, palms confronting one another. 
  • Arrange your shoulder bones, and marginally stick out your chest. 
  • Raise the two hand weights until arms are broadened. 
  • Delay, and afterward take the free weights back to the beginning position.

Time:– Do this for 2mins with a few seconds break.

Equipment required: a pair of dumbbells and a bench

5. Dumbbell Split Squat:


  • From a standing position, make long stride advances as though playing out a jump. 
  • The impact point of your back foot ought to be raised.
  •  Keep your middle straight, lower gradually until your back knee nearly contacts the floor, then, at that point, push back up. 
  • Complete every one of your reps on one leg, after that, change to the next.
  • Keep your knees in accordance with your toes, particularly on the front leg, and don’t let the front knee stray past your foot as you lower.

Time:– Do this for 2mins with a few seconds break.

Equipment Required: a pair of dumbbells 

As indicated by WHO exploration, it was tracked down that close to 66% (64%) of Indians say that they don’t work out. Curiously, while almost half (46%) of buyers say that driving a sound way of life is their main concern,

Workout plan for women over 40 yrs:

Let us confess that making time for a workout after 40, can be really tough for women. It’s not just about your household work and all, but also your body condition does not allow you to do those high-intensity workouts.

So here is a list of a few healthy workouts to keep your body healthy and to maintain your overall weight.

  • Squats – 3 sets of 8 reps.
  • Bench Press – 3 sets of 8 reps.
  • Bent Over Rows – 3 sets of 8 reps.
  • Leg Press – 3 sets of 10 reps.
  • Walking Lunges – 2 sets of 12 reps.


It is important that we focus on the full-body workout as well as our diet, i.e, what we eat.  Both men and women also need to pay attention to their workouts as well as their meals. From increasing muscle mass with weights to increase endurance and strength, everything is required to maintain a healthy body.

Check out these exercises and tell us which you liked the most!

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