Forget weights — you only need 10 minutes and this 7-move workout to build full-body strength and muscle

a man performing mountain climbers
(Image credit: Getty Images)

Don't be fooled into thinking you have to own a gym membership to make strength gains and improve your fitness. Research shows bodyweight training can be just as effective for muscle growth as using weights. This is because bodyweight exercises create enough resistance to challenge your muscles, even without external loads like dumbbells or machines. 

That being said, here's a 10-minute bodyweight workout you can incorporate into your next equipmentless workout session. The routine comes from popular online fitness trainer Kayla Itsines and uses seven moves that hit a wide range of muscles including, but not limited to, the quads, glutes, chest, shoulders, biceps and core muscles.

As you have gathered, no equipment is needed to complete Itsines' routine. But if you have one of the best yoga mats, or something soft that provides similar cushioning, using it can help absorb impact and make the exercises easier on your joints.

Now let's take a look at the routine.

Watch Istines' 10-Minute Bodyweight Workout

Thanks to Istines' you can watch how each exercise is performed below. Maintaining good form throughout this routine will get you better results, so don't rush through each exercise, take your time and focus on where each move is targeting.

  1. Jump Lunges: 12 reps (6 each side)
  2. Burpees: 10 reps
  3. Commandos: 12 reps (6 each side)
  4. Caterpillar Walk: 10 reps
  5. High Knees: 30 secs
  6. Russian Twist: 20 reps
  7. Mountain Climbers: 20 reps
  8. Three rounds!

Included in this routine are compound moves, which are great for building overall strength, burning more calories, improving coordination and boosting your core stability. Hence why this 10-minute workout is one for those who like a super efficient workout.

Although the higher impact moves like jump lunges, burpees and high knees may not be a crowd favorite amongst everyone, they are great for getting your heart rate up and lead to increased calorie burn. Raising your heart rate will also help to improve your cardiovascular endurance.

You are also going to get a solid workout for your core while completing this routine. The commandos and mountain climbers will be particularly useful, as they require maintaining a plank position, which stabilizes and strengthens the core. 

Meanwhile, the Russian twists further enhance this by targeting the oblique muscles, promoting rotational strength and flexibility. And then exercises like burpees and high knees, while primarily cardiovascular, also involve the core for stabilization and power generation.

To advance this workout and achieve progressive overload, you can increase the number of reps or rounds, add weights, or introduce more challenging variations of the exercises. For example, you could increase the reps of jump lunges, burpees, and mountain climbers, or add a fourth round. 

Alternatively, adding weights, such as holding dumbbells during jump lunges or wearing a weighted vest during burpees and high knees, will also increase the intensity.

More from Tom's Guide

Category
Arrow
Arrow
Back to Yoga Mats
Colour
Arrow
Price
Arrow
Any Price
Showing 10 of 76 deals
Filters
Arrow
Our Review
2
Gaiam Kids Yoga Mat Exercise...
Amazon
Our Review
3
Gaiam Classic Yoga Mat 3MM...
Walmart
(Black)
Our Review
4
manduka PRO Yoga Mat 85...
Zappos
Our Review
5
Gaiam Kids' Yoga Mat -...
Target
Our Review
6
Gaiam Stay-Put Yoga Mat...
CVS
Our Review
7
Gaiam Stay-Put Yoga Mat...
CVS Health
(Black)
Our Review
8
Manduka Pro Yoga Mat Black...
Amazon
Our Review
9
Gaiam Kids Yoga Mat Exercise...
Amazon
(Black)
Our Review
10
Manduka Unisex PRO 71 Yoga...
Amazon
Show more
Jessica Downey
Senior Fitness Writer

Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.

Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge.

When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking.

Read more
Woman doing a bodyweight squat during at-home leg workout
Forget the gym — this equipment-free workout builds full-body muscle and boosts your metabolism in just 10 minutes
woman doing plank exercise
Forget the gym — you only need 15 minutes and this equipment-free workout to build full-body muscle and core strength
Man performing a push-up on yellow exercise mat at home during workout
Forget the gym — you just need 15 minutes and these 5 bodyweight moves to build full-body strength and boost your stamina
Woman in black workout clothes performing a side lunge on her left leg outdoors against a concrete background
3 moves, no weights — this 15-minute bodyweight workout builds muscle and and boosts metabolism
Man performing a plank with one leg raised during bodyweight workout on exercise mat outdoors
Calisthenics coach says this is the 20-minute workout you need to build full-body strength and boost fitness
woman doing plank exercise
Who needs weights? This bodyweight workout strengthens your whole body in 20 minutes
Latest in Fitness
adidas Men's Ultraboost Light Sneaker held aloft
Mega Adidas sale is live from $8 at Amazon — 15 deals I’d buy now on sneakers and apparel
Walking workout man and woman walking up stairs
I'm a personal trainer — these are my 3 'non-negotiables' for building mental stamina
high angle view of young sportsman with bare chest doing abs exercise on fitness ball at gym
I did this 7-minute abs workout that makes you stick to the beat — here's what happened to my core
Woman walking on the WalkingPad Z1
Quick! This popular WalkingPad treadmill is $96 off ahead of Amazon's Big Spring Sale
a photo of a woman holding a barbell
I swapped barbells for a banded resistance bar — and it transformed my strength training
Adidas Adizero Adios Pro 4
I ran 40 miles in the Adidas Adizero Adios Pro 4 — here’s my verdict
Latest in Features
Roon
Forget Spotify HiFi — I made a hi-res streaming service that's just for me
A TV with the Netflix logo sits behind a hand holding a remote
I tried these 7 ChatGPT prompts to supercharge my Netflix viewing experience
Innocn 49QR1 on desk
I ditched my dual monitor setup for this ultrawide OLED monitor — and it's a total game changer
Washing machine in laundry room
7 laundry myths debunked by the experts
high angle view of young sportsman with bare chest doing abs exercise on fitness ball at gym
I did this 7-minute abs workout that makes you stick to the beat — here's what happened to my core
a photo of a woman holding a barbell
I swapped barbells for a banded resistance bar — and it transformed my strength training