10-Minute Bodyweight Workout for FULL Body Strength

bodyweight workout
FULL Fact: Small daily improvements are the key to long-term results and success.

The Workout

This total-body workout is short but intense, so you’ll feel like you got in a full-length session in a fraction of the time. You'll check both strength and cardio work off your list and leave no major muscle group untouched.

This workout is great for building cardio endurance, overall toning and burning fat. 


  • 10 minutes

Muscles Targeted

  • Total body: You'll alternate between lower body, upper body, plyometrics and core work.

What You'll Need

  • No equipment 
  • An exercise mat (optional)

How to Use This Routine

Creating healthy habits begins with routine. Make a goal to exercise 2 to 3 times this week.

On days when you're extremely busy or feeling sluggish and might otherwise skip your workout, quick workouts like this one can be a nice way to squeeze in some movement without having to make a huge time commitment.

Remember, even 10 minutes counts. Live FULLforLife, believe in yourself and strive for progress, not perfection!

Workout Instructions

  • Each exercise is done for 30 seconds.
  • Add 10-seconds rest between each exercise if needed.
  • Do this circuit 2 times.

Don’t forget to do this circuit 2 times.


  • Burpee - Step each foot back into plank position rather than jumping feet simultaneously.
  • Lunge Jumps Alternating Forward Lunges.
  • Push Ups - Substitute Knee Push Ups.
  • Squat Jump - Keep feet planted on the ground and do a regular squat rather than jumping.
After finishing your workout, don't forget to thank your amazing body for all its hard work!

Cheers to a healthy lifestyle and living FULLforLife!

xo, Pam & Kalie


And A More Confident You

If you’re looking for some motivation to get started or an exercise routine that fits your busy life, our challenges and weekly fitness cycles are for you! Get ready to boost your metabolism, tone your gorgeous muscles, radiate positive energy, and achieve the results you want!

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