The Best 10-Minute Workout for Full Body Fitness

All you need is 10 minutes!

This post comes from our dear friend and Australian fitness instructor, Tanya Poppett

Lack of time. It’s one of the most used excuses when it comes to exercise, but that’s only if you believe that time determines the quality of the workout. There has been a lot of research over the past decade which has proven that short intense workouts can be more effective than those of a longer, steadier pace. High Intensity Interval Training is a training technique in which you give your maximum effort through quick, intense bursts of exercise, followed by short, recovery periods. This type of training plays with your heart rate to help you get the most out of your session in the shortest amount of time. This workout uses the principles of HIIT combined with some fun full body moves to help you work up a sweat and get that metabolism firing in just 10 minutes. You can give this one a try at home before rushing off to work. All you need is your own bodyweight and your mat.

Perform each exercise as hard as you can for 20 seconds with a 10-second rest in between each set. Each exercise will be completed in 4 sets before moving on to the next.

Squat Jack Burpees (20 seconds on/ 10 seconds rest x 4) Resistance meets cardio with this full body combo, working everything from the shoulders to the calves.


Start in a high plank position with hands on the ground. Engage your core as you jump your feet wide up to the outside of your hands. Lift your chest and use those glutes to bring yourself to standing. Quickly jump your feet to meet in the middle, then jump them back wide again. Keep your core strong as you place your hands back down and jump the feet back into plank position again. This move will become easier as you work your way into a rhythm.

Double Jab + Plyo Lunge Combo (20 seconds on/ 10 seconds rest x 4) This move is another fun combo which will get your heart rate up whilst strengthening the lower body.


Stand with legs hip-width apart. Put your guard up as you throw 2 quick, controlled jabs. Bring your hands back to the centre as you jump out into 2 alternating plyo lunges. Jump back to the middle and repeat. Keep your chest lifted as you perform your plyo lunges. It is important not to the let the front knee come over the toe so make sure the weight is evenly distributed amongst both legs. You can modify the lunges by stepping back rather than jumping.

Head Tap Push-ups (20 seconds on/ 10 seconds rest x 4) The humble push-up with a little bit extra on the side. This is a great one for strengthening the upper body, particularly the chest, back and abdominals.


Begin in a strong push-up position, squeezing the legs together, lifting up through the belly button and pushing up through your hands. Keep your hands in line with your shoulders as you slowly lower yourself all the way down to the ground. Once on the ground lightly tap your hands on the back of your head, then brace your core and you push yourself back up again.

Pausing Mountain Climbers (20 seconds on/ 10 seconds rest x 4) Switching up the traditional mountain climber for a little bit more burn in the abdominals.


Begin a strong plank position with your wrists in line with your shoulders and your body in one straight line. Engage your core as you drive your knees into your chest at a quick yet controlled pace. On every third rep, pause for one count, keeping your knee up close to your chest.

High Knees Squat Jump Combo (20 seconds on/ 10 seconds rest x 4) The final move is all about getting that heart rate up and booty burning.


Keep a nice lifted posture as you pick your knees up to meet your hands (just above hip height). Once you have completed 4 quick reps, sit back into a squat with your weight in your heels. Jump up into your squat jump by pushing up through the glutes and land lightly back down into your squat position. Perform the 4 quick high knees again and repeat.

Follow Tanya on Instagram and check out her website here

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5 years ago

Just looking at the videos made me tired.

5 years ago

I just did an inferno hot Pilates class am wiped but good wiped and a lot of these were done! They are very effective for toning, burn a lot of fat too! Love them!

5 years ago

I love the look of this one, really intense in a short amount of time is always my go to. Great Post!

5 years ago

Head tap push-ups can be very effective to the arms for quick move. I myself also try this on regular basis. I see many people can’t continue this plyo lunge combo over 2 minutes so I recommend this to practice little on each day beginning.
Thanks to its writer Tanya Poppett. Great post!

5 years ago

Nice workout, and nice pictures. I like it verry much. x