A 10-Minute Calisthenics Workout You Can Do At Home Without Equipment

All of us have those hectic days when we can’t spare the time to trek to the gym or run from place to place. Those days when you’re swamped with daily errands, house chores, your job duties, dates, deep talks with mental health specialists, shower procedures, etc. 

Sometimes it gets so busy that you can’t even spare a few minutes to brush your teeth. You convince yourself that short workouts won’t make any change to your body, underestimating their positive effects. 

Yet, let’s just stop here and look at this from another angle. You have your body and 10 minutes, for example. Do you really think there’s nothing much you can do about it? 

A 10-minute calisthenics workout you can do at home without equipment will prove you wrong. With this full-body workout routine, you can potentially ward off creaky knees, stiff backs, and aching necks. You can  focus on increasing your strength, stability, and flexibility in as little as 10 minutes. 

The great news is that engaging your body for 10 minutes in fast-paced exercises can be more effective than you might think. 

Besides, your only equipment is your body weight, which can enhance  the desire to work out at any time of the day. Free space, a yoga mat, and comfy clothing – your workout pals. Today, you’ll unwrap the best exercises for your home training. 

Is 15 minutes of calisthenics enough?

Whether you’re performing a 10 minute calisthenics workout with no equipment, or a tad longer 15-minute session, here’s what you need to know – it’s not about the timing, it’s about the consistency, intensity, progression, and proper technique. 

We consider 10 to 15 minutes a perfect beginner-friendly session as many people hesitate to start with longer exasperating workouts. 

With 15 minutes of calisthenics, you’re able to wake your whole body up, engage all the muscle groups, and enhance your performance. All the further-mentioned exercises allow you to reap the benefits in just 10 minutes. Just ensure that these 10-15 minutes of calisthenics are productive in all possible ways. 

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Is 30 too late for calisthenics?

Come on, you’re never too old for calisthenics, especially in your thirties. No matter what your age, in case of a pre-existing health condition, consult your physician before beginning an exercise program. 

Overall, Easy Calisthenics for Beginners can be enjoyed by people of any age, sex, and fitness level. Your main duties at this point are: 

• not giving up on yourself
• practicing exercises that suit your fitness skills
• taking breaks if needed
• staying hydrated
• following the proper technique and form

Adding loads through time is also a good idea, especially if you’re aiming to build muscle. Yet, starting with no-weight workouts will make a real difference as well. Besides, if you begin your 10 minute calisthenics workout at home, after a while you’ll want to ramp it up by either expanding your timing, increasing your overall rep or set range , or adding external loads. 

How many minutes of calisthenics should I do?

It is not necessarily about how many minutes of calisthenics you should or shouldn’t do. Focus on how much free time you have. For example, a 10-minute bodyweight workout for beginners is more than enough if you’re just starting out. 

Don’t forget to make sure you  rest  between sets, even during the 10 minutes. 

Without further backgrounding, you can jump right into these 8 superior full-body exercises. Try to perform each exercise for 30 seconds to 1 minute. The more time you spend on the actual exercise will increase your overall time spent on the entire workout. 

1. Burpees
2. Glute Bridges
3. Squats
4. Lunges
5. Jump Squats
6. Plank Jacks
7. Push-Ups
8. Wall Sits With Knee Lifts

Burpees

How to do the exercise: 

1. Stand with your feet hip-distance apart and your palms pointed on the floor.
2. Jump your feet back to get in a high plank position, keeping your core tight and your hips lifted.
3. Bend your elbows to perform a push-up, then push back up into a high plank.
4. Then jump your feet to the outside of your hands. When you stand up, explode up and jump as high as you can, bringing your arms overhead.
5. That counts for 1 rep, see how many you can complete in 30 seconds to 1 minute .

Read more: The Simplest Lower Back Calisthenics Guide for Beginners

Glute Bridges

How to do the exercise: 

1. Lie on your back with your knees bent at shoulder-width apart. Place your both arms at your sides with your palms open toward the ceiling.
2. Brace your core, Raise your hips slowly, and engage your glutes. 
3. Avoid arching your back as you lift your hips as high as possible. Keeping your abs tight will help to reduce the arching in your back.
4. Elevate your hips until your torso makes a straight line from your shoulder up to your knee.

Squats

How to do the exercise: 

1. Start with feet slightly wider than hip-width apart, toes turned slightly out.
2. Engage your abs and shift your weight back into your heels as you push your hips back.
3. Lower into a squat and aim to get your quads parallel to the floor. If you can go lower, without compromising your form, feel free to do so. 
4. Keep your core tight, your head straight and chest out as you push through your heels to return to your starting position. Squeeze your glutes at the top.
5. Perform as many as you can in 30 seconds to 1 minute. 

Lunges

How to do the exercise: 

1. Stand with the left foot roughly 2 to 3 feet in front of the right foot. Keep your torso straight, the shoulders back and down, and your core engaged . Have your hands rest on your hips. 
2. Bend the knees and lower your body until the back knee is a few inches from the floor. At the bottom of the movement, your back knee should point toward the floor, and your weight should be evenly distributed between both legs.
3. Push back up to the starting position, placing your weight on the heel of the front foot.
4. Then switch legs and perform the same sequence but with your right foot now in front.

Jump Squats

How to do the exercise: 

1. Stand with your feet slightly wider than hip distance apart.
2. Bend your knees and get in the squat position, keeping your chest up and avoiding your knees to go past your toes.
3. Jump up into the air as high as you can and straighten out your legs. 
4. Land back on the floor with soft knees.
5. That’s 1 rep, see how many you can do in 30 seconds to 1 minute. 

Plank Jacks

How to do the exercise: 

1. Get in a high plank position.
2. With your core engaged, jump your feet out and in.
3. That’s 1 rep, same as above. See how many reps you can complete in 30 seconds to 1 minute.

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Push-Ups

How to do the exercise: 

1. Start in a high plank position, stacking your hands under your shoulders, fingers pointing forward.
2. Bend your elbows and lower your torso toward the ground, then straighten them to do a complete push-up. If it’s too difficult, perform the exercise on your knees!
3. That’s 1 rep, same as above. 

Wall Sits With Knee Lifts

How to do the exercise: 

1. Sit against the wall with your knees at 90-degree angles, and weight in the heels. 
2. Holding this position, lift the left foot a few inches off the ground. 
3. Lower and then lift the right foot. 
4. Continue alternating each foot, staying in your squat.

Can you do a 10 minute workout every day?

It depends on the intensity of which you are completing these exercises. As on the one hand it seems short and breezy to stay engaged only for 10 minutes. If you are doing it at an easy pace, you might be able to do a 10-minute workout every day. But if you are out of breath and trying as hard as you can, it would not be beneficial to do it at that same intensity every day. Your body needs to recover after strenuous workouts. 

10 minutes of Calisthenics Workout with No-Equipment tends to not be that intense. Plus, the study shows that 10 minutes of exercising can boost your brain power (1), while another study highlights the positive effects of short workouts on insulin sensitivity and other markers of cardiometabolic health (2).

cOn the other hand, though, rest days are vital for your progress and muscle recovery (3).

This means, you can alternate the days and perform 10-minute calisthenics every second day, or you can do this workout two days in a row and take the rest the next day. 

Read more: Calisthenics Shoulder Exercises: Techniques and Workouts

FAQs

• Is a 10 minute workout enough to build muscle?

Doing a full body calisthenics workout routine for beginners for only 10 minutes can help you build muscle. In this case, what  matters arguably the most  is frequency, progress, and allowing yourself to take rest days. Muscles require rest to improve their strength and their muscle mass. Your body also requires the appropriate amount of food intake to complete a workout, build muscle, burn body fat, and to perform everyday tasks. It is crucial to pay attention to your food if you want to be successful with any wellness goal. 

• Is calisthenics 3 times a week?

Engaging in calisthenics 3 times a week should be fine for beginners. Yet, those who have practiced full-body training for at least a month might want to consider switching to more frequent sessions, like four to five sessions a week. The stronger you get, the more sessions you will want to integrate into your life as this is the best way for your body to make progress. If you continue to do the same exercise daily without changing the reps, sets or load, it makes it more challenging to gain muscle

• Is calisthenics better than a gym?

Calisthenics can be better than a gym, due to its affordability ,  accessibility, and greater potential to be modified  for a variety of fitness levels. In addition, you can train at home at any time you desire without sparing time for commuting to the gym. Yet, training under a certified  trainer’s supervision is beneficial for beginning practitioners. 

On these terms, it’s better to start with easier exercises if you train from home alone as form is the most important factor in limiting the likelihood of injury.

• Can calisthenics get you ripped?

Calisthenics can help you get ripped. There is a flip side though – Calisthenics will build muscle, but muscle building requires progressively overloading your workouts. This would mean that you would need to increase the weight over time. This tends to be challenging with only bodyweight workouts.

The Bottom Line

You have just looked over a 10-minute calisthenics workout you can do at home without equipment. It consists of 8 robust exercises: burpees, glute bridges, squats, lunges, jump squats, plank jacks, push-ups, and wall sits with knee lifts.

It’s never too late to begin your calisthenics journey. Always, talk to a physician if you have a pre-existing or post-existing health condition that could impact your ability to exercise. 

Healthy individuals can typically perform short 10-minute calisthenics training daily. Still, sparing time for rest days is crucial for muscle recovery and growth.