Don't overcomplicate your workout—it doesn't need to be fancy or intricate to be effective. Diana Mitrea, NYC-based trainer and co-founder of Stronger With Time, created this total-body workout for beginners for SELF. "The basics are all you need to get results. There's nothing like a good push-up or a squat to build strength," she explains.
This 10-minute routine uses only bodyweight exercises including a plank, push-up, squat, and jumping jacks. And you can modify all of the moves based on how you're feeling. Moving through these common but extremely effective exercises will help you become more aware of your form, and it will set you up for more challenging variations as you get stronger.
Our tip: Grab a pal and do the workout together. It'll be more fun when you have someone sweating (and cheering!) with you. Don't forget to save the pin at the bottom for easy reference, too.
Meanwhile, if you're looking for more, you can find alllll of our workouts right here, using our workout finder, where we've grouped them by workout type, body-part targeted, equipment, and length.
And if you prefer free streaming workout videos, we've got a gajillion on YouTube with our at-home workout series Sweat With SELF. Check out our streaming workout playlists: Abs and Glutes; 20 Minute Bodyweight Workouts; No-Equipment Cardio Workouts; Get Fit and #StayHome; and Ready, Set, HIIT at Home.
Now let's get started with the workout below.
5 Push-Ups (Start with your knees on the floor)
10 Bodyweight Squats
16 Plank Taps (Keep your knees on the floor)
20 Jumping Jacks
Rest for 45 seconds
Complete as many circuits as you can in 10 minutes
Equipment Needed: None
Start in high plank position with your wrists under your shoulders and abs tight.
Lower knees to floor.
Bend elbows and move torso toward floor. Go as low as you can.
Push through palms to straighten arms.
Do 5 reps.
As you get stronger, keep knees lifted as demonstrated in this GIF. You can also make this move easier by placing your hands on a low bench.
Stand tall with feet hip-width apart.
Hinge at hips and push your butt back and down to lower into a squat.
Keep your chest lifted and abs tight. Push through your heels to return to standing.
Do 10 reps.
Start in high plank position with your wrists under your shoulders and abs tight.
Lower knees to floor.
Touch opposite hand to opposite elbow or shoulder.
Do 16 reps, alternating hands each time.
As you get stronger, keep knees lifted as demonstrated in this GIF.
Stand with feet together and with your arms by your sides.
Jump feet and arms out together and raise your arms so they meet overhead.
Jump feet back together and lowering arms back down to your sides.
Do 20 reps.
Modify this move by stepping legs out to side instead of jumping.
You may also like: 20-Minute HIIT Full Body Bodyweight Workout
