You Can Do This Full-Body Workout Anywhere, and It’s Fast

Updated on Nov 30, 2018 at 8:50 AM

POPSUGAR Photography | Kyle Hartman

Yes! You can work your entire body in 10 minutes. We know you're pressed for time but still want to fit in some fitness, so we made this fast bodyweight workout — you can do it anywhere. Bonus, made up of just five exercises, it's easy to follow.

Full-Body Workout

Equipment needed: None

Directions: After a quick two-minute warmup, do prescribed reps for each move in this five-exercise circuit. Complete as many circuits as many times as you can in eight minutes, taking breaks as needed to maintain good form. Cool down with two to three minutes of stretching.

Exercises:

Burpee with push-up: 12 reps
Walking lunge: 20 reps, alternating sides
Breakdancer: 10 reps, 5 each side
Elbow plank with hip dips: 20 reps, alternating sides
Butterfly sit-up: 10 reps

Keep reading for detailed descriptions and images of each of these exercises.

To-the-Floor Burpee

Part cardio, part coordination, all grit — the burpee is a move that does it all so put your all into it.

Lower into a crouching squat with your hands on the floor.
Jump your feet back and gently lower your body all the way to floor.
With your knees on the floor, straighten your arms into a push-up.
Jump your feet forward to your hands and come into a squat.
Do an explosive jump straight up, getting as much height as you can, to complete one rep.
Do 12 reps.

Walking Lunges

Walking lunges not only work the back of the legs, but this exercise creates an active stretch for the hip flexors, making this an essential exercise for runners, cyclists, or anyone who sits for long periods of time.

Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle.
Press your right heel into the ground, and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side. This completes two reps.
Do 20 reps (10 on each leg).

Breakdancer

This kicky move works your entire body — arms, glutes, abs. Plus, it's fun to do.

Start on all fours, then lift your knees to hover over the floor.
Lift your left hand and your right foot off the floor then, then pivot on your left foot to the left kicking your right leg through bringing your left arm to your chest.
Swing your pelvis back and place your left hand on the floor as well as your right toes, returning to the hover position. This completes one rep.
Reverse directions kicking the left leg to the opposite side to complete another rep.
Do 10 reps total (five per side).

Elbow Plank With Hip Dips

Adding the dips to the elbow plank really targets the obliques and increases the mobility of your spine.

Start in an elbow plank position, and slowly rotate the spine to lower your right hip to just above the floor. Come back to your plank to complete one rep.
Now lower the left hip toward the floor for your second rep.
Do 20 reps (10 on each side).

Diamond Sit-Ups

This sit-up variation puts your hip flexors at a disadvantage, forcing your abs to work harder.

Lie on your back and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees out wide. Extend the arms overhead.
Inhale to curl the torso up, and tap the floor in front of your feet to stretch your glutes a bit.
Slowly lower back to the starting position.
This counts as one rep; do a total of 10 reps.