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Strength at home

10-minute starter workout

Everything is standing, against a wall or on a step, apart from the bridge, which you can do on the bed. Do one round, or two if you feel up to it, and stop each set with a few reps to spare. Finish with a short walk, outdoors if you can.

10 minBeginner7 movesA bench or box · A wall · A step · Cardio machineHip flexors · Quads · Glutes · Chest · Triceps · Calves
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march60 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy pace, arms swingingHarder: Standing band hip flexion

Circuit

2 rounds · Rest 30 s between rounds

  1. Sit to stand from a chair8 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoHands on thighs if you need themHarder: Bodyweight squat
  2. Wall push-up8 reps
    Beginner · Chest, Triceps, Shoulders · 3D demoHarder: Push-up
  3. Low step-up6 reps each side
    Beginner · Quads, Glutes, Hamstrings · 3D demoBottom stair, hand on the railHarder: Step-up
  4. Glute bridge10 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoOn the floor or the bedEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  5. Standing march30 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoHarder: Standing band hip flexion

Finish

  1. Mountain Pose (Tadasana)5 slow breaths
    Beginner · 3D demo
  2. Treadmill walking3 min
    Beginner · Quads, Calves, Glutes · 3D demoOutdoors if you can, at any pace. Keep going if you feel like itHarder: Treadmill jogging

Tips

  • On a bad day, one round is a win: skip the second and go for the walk.
  • Do it at the same time each day, and tick it off when it's done.
  • If your medicines make you dizzy, stand up slowly after the bridge.
  • When two rounds feel routine, move on to the beginner home workout.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

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Full-body bodyweight workout

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30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the 10-minute starter workout take?

About 10 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A wall, A step, Cardio machine. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 1 of its 7 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.