10-Minute Full-Body Workout Routine to Do at Home

What’s better, focusing your attention on one part of the body as you work out or doing a full-body exercise? At 8fit, we prefer killing two birds with one stone, meaning we like to be as efficient as possible with our workouts. Rather than just working out one muscle of the body, why not work several?

Full-body workouts usually comprise of several compound movements—this means two or more muscle groups are required at once to perform the move. We like these a lot because they’re functional in the way that they mimic day-to-day movements.

The workouts we like most are fast, intense and effective. At 8fit we’re all about HIIT, short for high-intensity interval training. We love how accessible HIIT training is—requiring only your body weight, a  little bit of your time, and some space to move (try them outside to get in touch with nature).

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Try our full-body workout at home

Let’s get to the nitty-gritty and jump into this full-body workout that checks off all the right boxes. This full-body workout might do the trick as it’s only 10 minutes long and will have you training your entire body to the max.

This exercise is no joke, so if you’re short on time but want to get your heart pumping, it’s the full-body workout for you. We recommend reading through the directions for every exercise (see below) to make sure that you understand how to execute each one before starting the workout. Once you’ve got an overview, it’s time to start — get out your stopwatch and get moving! You’ll do two rounds of the following:

• Jumping jacks — 1 minute

• Push-ups (regular or against a wall) — 30 seconds

• Hip-ups — 30 seconds on each side (left/right)

• Flutter kicks — 30 seconds

• Single leg glute bridges — 30 seconds on each side (left/right)

• Wall sits — 1 minute

Jumping jacks

Muscles involved: Calves, quads, glutes, upper back

Directions:

1. Stand with your feet together and your arms at your sides.

2. In one motion, jump your feet out to each side and raise your arms above your head.

3. Immediately reverse the motion to return to the starting position.

Tips:

• Keep your arms straight at all times

• Stay light on feet and jump as quietly as possible

Regular push-ups

Muscles involved: Chest, shoulders, triceps, upper back, abs

If you can’t complete push-ups with proper form check out the wall variation down below! Place your hands flat on the ground, directly under your shoulders with your feet slightly wider than hip-width apart on the floor.

Directions:

1. Step your legs out straight behind you with your feet together and toes curled under.

2. Tense every muscle to form a straight line from your head through to your heels.

3. Next, lower your chest to the ground, keeping your elbows tight to your body.

4. Extend your arms, then push your body away from the ground and back to the starting position.

Tips:

• Keep your neck in line with your spine with your shoulders back and away from your ears

• To decrease difficulty: place your hands on a higher surface

• To increase difficulty: place feet on a higher surface

Wall push-ups

Muscles involved: Chest, shoulders, triceps, upper back, abs

These are the perfect adaptation if you don’t yet have the strength to complete regular push-ups with good form. A little too easy? Then do your push-ups of a surface at hip-height, e.g. place your hands on a table for support.

Directions:

1. Place your hands on a wall at chest level, keep your wrists in line with your shoulders.

2. Tense your muscles to form a straight line from your head through to your heels.

3. Next, lower your chest to the wall, keeping your elbows tight to your body.

4. Reverse the movement and push your body away from the wall, then lower back to the starting position.

Tips:

• Keep your neck long with shoulders back and down away from ears

• Engage core throughout

Hip-ups

Muscles involved: Abs, shoulders

Directions:

2. Lie on your side with your forearm on the floor and elbows directly under your shoulders with your hips and feet stacked.

1. Raise your hips off the floor, so your body forms a straight line from your head through to your heels.

2. Lift your hips as high as possible while keeping them stacked.

3. Slowly lower your hips down to the start position.

Tips:

• Keep your neck long with your shoulders back and down away from your ears

Flutter Kicks

Muscles involved: Abs, lower back, quads

Directions:

1. Lie on your back with your hands under your hips, your lower back should be pressed into the floor and your legs raised several inches off the ground.

2. With your legs straight throughout, move one leg up and one leg down.

3. Reverse the movement of your legs to create a light flutter movement.

Tips:

• Keep your back pressed into the floor at all times

Single-leg Glute Bridges

Muscles involved: Glutes, hamstrings, abs

Directions:

1. Lie on your back with your knees bent and your feet flat on the floor.

2. Lift one leg straight to form a 45° angle to the floor.

3. Drive your weight into the heel of the foot on the floor and raise your hips to form a straight line from shoulders through to your knees and toes.

4. Pause at the top of the movement, engage your core and contract your glutes.

5. Lower your hips back down to the starting position.

Tips:

• Keep your shoulders back and down, away from your ears

• Keep your hips squared — one hip bone should never be higher than the other

Wall Sits

Muscles involved: Hamstrings, quads, glutes, abs

Directions:

1. Stand with your entire back and heels touching the wall.

2. Step both feet one and a half feet forward while keeping your back pressed into the wall.

3. With your back against the wall, gradually lower yourself until your legs are bent at a 90°angle as if lowering down to sit in a chair.

4. Hold this position for the designated time.

Tips:

• Keep your body in a straight line and your hands off your thighs

Discover more at-home, full-body workouts with 8fit

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For even more fun full-body workouts that’ll get your heart rate up and your endorphins flowing, give 8fit PRO a go. You’ll have access to a vast library of full-body workouts including HIIT, surf-style training and yoga, and you’ll also get to choose from over 700 recipes to support you in your health and fitness goals.

Want to keep training from the comfort of home? Try some of our favorite at-home workouts.