10 MIN · BODYWEIGHT
10-minute bodyweight workout
A short squat, push-up and bridge template for days when you want to move without equipment or jumping.
Your workout
- Bodyweight squat2 × 10
- Push-up2 × 10
- Glute bridge1 × 10
Follow the session
- Use a flat, non-slip space and begin with gentle movement.
- Squat through a comfortable range. Use light support from a stable surface and reduce the range if balance is difficult.
- If floor push-ups are too difficult, use a wall push-up against a fixed wall. Avoid unstable furniture or positions you cannot control.
- Lie on your back with knees bent for the glute bridge. Lift the hips within a comfortable range without forcing the lower back to arch.
Fit it to your ability and time
The example starts with one or two sets per exercise. Reduce repetitions to what you can control and rest as needed. Ten minutes is an estimate, not a deadline.
Make your next session easier
This short starting session does not include a pulling movement. For an ongoing full-body plan, add suitable pulling work and other activity as your environment allows.