10 Full Body Workouts You Can Do in 10 Minutes Flat

KettlebellsIt’d be nice if regular activity was woven into our daily lives so that we could stay lean, strong, and fit without really thinking about it, but that’s not the world most of us live in. We have to set aside time to move our bodies. But, as I always say, this doesn’t mean we have to exercise atop a conveyor belt with a TV in front of it doing everything we can to forget that we’re even exercising in the first place. It doesn’t mean the workouts have to take an hour to complete. And it certainly doesn’t mean you need a gym to get in some good activity. That’s why I started writing the Workouts of the Week, a compendium of fun, effective, varied workouts for you to try. Readers still visit the archives to shake up their routines, so be sure to check them out if you’re in the market.

Today, I add ten additional fast but effective workouts to the list.

Max Reps Multiplied

Choose two movements – one upper body focused, one lower body focused – that are complementary and do not conflict with each other. Pullups and squats, good. Deadlifts and squats, not so good. For each movement, perform the maximum amount of consecutive reps you can do. Multiply that number by four to give you a target amount of total reps. You have ten minutes to reach the target rep count in each exercise using any set and rep scheme you desire. So if you were able to do eight pullups and six front squats in a row, you need to do 32 more pullups and 24 more front squats. For weighted movements, 50 reps (including your initial max set) is the upper limit. For bodyweight movements like air squats and pushups, the upper limit is 100 reps. If you reach the upper limit, add weight next time.

Baby Steps

Very few of us launched right into full-blown bipedalism out of the womb. Instead, we crawled, crawled, and crawled some more. Contrary to the popular belief that crawling is just a useless placeholder for walking, moving around on all fours develops shoulder mobility and strength and contralateral awareness, plus the basic ability to move around and explore the environment. Adults should crawl too. It’s a little different for us, though. We’re heavier than babies,  so crawling can be taxing, particularly on the upper body. We’re also not used to crawling, so it’s a new movement all over again for many of us.

The easiest way to learn how to crawl correctly is to start on the hands and knees. Assume the position. Place your left hand/left knee close together and your right hand/right knee further from each other. “Step” forward with your left hand and right knee, then follow with the right hand and left knee. Continue in this contralateral fashion. You can certainly try to crawl ipsilaterally (right hand/right knee forward), but your movement will be suboptimal. Once you’re comfortable on your knees, move to the balls of your feet and hands.

For the workout, crawl for seven minutes out of the allotted ten. The three minutes of break time can be divided into as many break periods as you like (e.g. three 1-minute breaks, or ten 18-second breaks, etc.). Crawl forward, crawl backward, crawl uphill, crawl downhill. Crawl sideways. Just explore the environment from the vantage point of a big baby.

Short and Heavy

Rather than a description of Gimli son of Glóin, this is a prescription for heavy kettlebell swings and short sprints. Every minute on the minute, do ten swings with a weight that’s heavy for you and follow it immediately up with a short 5 second all-out sprint. Because the actual workout part of the workout will be short (but very intense), put every fiber of your being into the swinging and especially the sprinting. It doesn’t sound like much, but it will be after ten minutes.

If you don’t have a kettlebell, any weighted object that’s able to safely pass between your legs will work. Sandbag, weight plate, dumbbell, small child, etc.

The basic kettlebell swing is detailed in this video by Dan John. Watch it if you need to know how to perform the swing correctly. To switch things up from the standard swing, check out this video from Clifton Harski for some ideas on how to do it.

Park Play

Here in the United States, a single guy is liable to get the cops called if he so much as glances at a jungle gym set. Heck, most of the ones I see actually have signs explicitly forbidding childless adults from being there, so for this workout, you’re going to have to be covert about it. Stick to times when the playground is empty, partly for your security and partly so you don’t bowl over any kids during your workout. Or, bring a kid (hopefully your own) to join in with you.

The makeup of this workout depends on the equipment at your disposal. Most jungle gyms allow you to do some sort of pullup, so do some of those. If you can swing across from bar to bar, all the better. Climb poles, vault over barriers. Avoid taking the stairs and instead climb the structure itself. Crawl up slides, then slide back down and finish with a roll onto the ground. Just keep moving as if you’re a kid on a candy-fueled bender. Maybe there are some hot lava monsters afoot, too.

Spend ten minutes doing everything you can think of to move around on and interact with the playground equipment. Ten minutes is long enough to get a great workout but short enough to evade suspicion. For more ideas watch this, this, this, this and this Primal Blueprint Fitness videos.

Burpee Ladder

The burpee is a simple yet humbling exercise. You begin with a pushup – that’s easy enough, right? – and spring up to the bottom of a squat, then stand and jump as high as you can before repeating the movement pattern. The first seven or eight burpees are always pretty easy, because you’re so focused on doing the movement that you barely realize the amount of taxation your body is accumulating. Once you finish that first set, though, the realization that you’re in for a rough time sets in.

Do ten of these the first minute, nine the second, eight the third, and so on. The faster you perform the burpees, the more rest you’ll get until the next set. The slower you perform the burpees, the less rest you’ll need since the burpees will be easier. What do you choose? Where do you strike the balance between intensity and rest? That’s for you to find out.

Dig, Dug

For this one, you’ll need a couple pieces of equipment. First, a medium sized garbage can. Second, a bunch of sand, diggable dirt, or gravel (the beach would work nicely here). Third, a shovel.

Using the shovel (or your hands if you prefer), fill the can at least a quarter of the way for women and halfway full for men. Once the can is at the requisite fullness, squat down so that you’re straddling the can and wrap your arms around it. Pull the can toward you (bear-hug style), maintain proper neutral spine, and stand up with the can in your arms. Perform three sets of 5 squats. If the can isn’t full enough to be a challenge, add a bit more material in between sets. After the third set, spend the rest of the allotted ten minutes filling the can up the rest of the way.

Travel Rearrangement

I often find that traveling affords me unique and effective ways to exercise. Either the place I’m staying at has a great gym with all the equipment I’d ever need, or perhaps the location is such that outdoor activities are encouraged and unavoidable. But sometimes you end up in those joints with a few mismatched dumbbells, a broken elliptical trainer, and surrounding environs comprised entirely of strip malls and parking lots. When that’s the case, how’s a guy supposed to get a good workout in? Burpees in the bathroom and dips on the chairs are effective, but those get old fast.

Next time you’re stuck in a hotel room, antsy to work out, consider rearranging the furniture. I’m serious here. That old CRT TV that weighs a million pounds? Move it over to the opposite corner. The entertainment center? Slide it across the floor to the other side. Flip the sofa up and over, flip the mattress, lift the easy chair. Pull, push, slide, lift, carry, and heave furniture around. Do this for ten minutes and work up a great sweat. But of course, be careful. We wouldn’t want any damage charges added to your hotel bill.

Beach Sprints, Modified

If you haven’t seen my old beach sprint video, check it out now. The cool thing about sprinting on the beach is that it’s easier on the joints and yet harder on your muscles because you’re working with a softer, more forgiving surface that absorbs a lot of the impact. How about we take it a step further and move toward the surf?

For Beach Sprints, Modified, you’ll be sprinting through shin to knee deep water. Wade out to where the water is lapping at your thighs and run sprints up and down the beach. Do 30 seconds on, one minute off, until the ten minutes are up. Classic beach sprints are also a dependable staple, of course.


You’ll need a partner for this, partly to steer the car and partly because you’re going to need a rest. You’ll also need a car.

Choose a street or parking lot with a slight elevation. It shouldn’t be such that you have to turn your wheels toward the curb when parking. In fact, it should be barely perceptible to the naked eye.

Have your partner sit behind the wheel with the car in neutral, the engine off, and the parking break released. Get behind the back bumper, face the car, and push the car up the slight incline. I recommend around 20-30 yards depending on the weight/size of the car. Don’t sprint it so much as walk it. Think of this as a test of your strength rather than something to throw yourself blindly upon. It’ll be a grind. Take full steps and be sure to place your heel on the ground with each step. Take a minute to rest, then push the car back the other way, slightly downhill, only going twice the distance as the first run, and sprint. You’ll find you go about twice as fast going downhill. It’s a very different feeling than the grind-it-out sensation of the uphill push.

Switch places with your partner and try to get another round of pushing in before the ten minutes is up.

Try not to throw up. And again, be extremely careful when attempting this challenge.

Could You Carry Your Prepubescent Self?

Forgive the convoluted name, but it makes sense when you learn what the workout entails: carrying a weight equal to 1/3 to 1/2 your current bodyweight for a full ten minutes. Use a barbell loaded with the requisite weight, a heavy sandbag, or an actual prepubescent version of yourself. Carry it for ten minutes using any method desired; just don’t put the weight down. Carry it on one shoulder, or both. Carry it in the front rack position, or placed on your traps. It doesn’t matter, and variety is actually probably best.

While merely standing there might seem like the easiest way to reach ten minutes, from my experience you’ll end up focusing too much on the weight and get discouraged. Instead, try walking around. Be the crazy guy who walks around the neighborhood with a barbell. Walk around your yard. If you’re game, throw in a few lunges and presses while you’re at it. Just don’t drop the weight until the ten minutes have passed.

If you have a little more than ten minutes and access to the outdoors, might I recommend the Outdoor Stamina workout?

That’s it, guys. Hope you’re able to get some use out of these workouts. I definitely have.

What about you? What are your favorite ten minute go-to workouts?

About the Author

Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.

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98 thoughts on “10 Full Body Workouts You Can Do in 10 Minutes Flat”

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  1. Kettlebells are a seriously good workout. Also, I must confess. I chase my cat around my apartment on all fours. It is a good workout.

    1. I run on all fours around with my dog! I am only slightly terrified that my family will find me doing this and think I am more insane than they realized.

      1. I do the same with my twins… I chase them.. then they chase me.. then I jump up and do the “monster” which gives me a workout akin to squats and last but not least i toss them each up in the air 5 times… I love it.. they love it.. and they have no clue I’m using them for a workout 🙂

        1. Picturing that makes me smile! What lucky kids!

          I have 2 cats and unless they are in the mood, when I start chasing them to get them revved up (and me) they make a beeline for the food bowls. Boy do they move fast then. Other times they lie there and languidly gaze at me as I run around–exercising mind control, no doubt.

        2. I did the crawling with my husband and toddler this weekend. Toddler loved it and jumped on our backs yelling “horsey”. Have been doing some of this all weekend, and started crawling up the stairs on my hands and knees and can definitely feel it in the abs strangely enough. Love it when exercise can be made fun and include the whole family.

    2. Haha! Cute, I love it! And couldn’t agree more about the kettlebells, surprisingly versatile equipment! 🙂

  2. I was hoping for something I could start and finish in under 8 minutes.

    1. This will only take five minutes…

      Set up up two cones 15 feet apart. Sprint from one cone to the next, quickly turn around so that you are facing the cones and drop and do 5 pushups, at the end of the fifth pushup, sprint back to the other cone and do 5 more pushups. Continue back and forth for 5 minutes.

      (I learned this one from Wildman Johnny Grube.)

      1. I LOVE this! I have perfectly spaced trees in my yard that will be perfect.

    2. Tabatas are a killer 4 minute workout. You need to be in good shape for these. It is 20 seconds of exercise with 10 second rest, repeated 8 times. It sounds easy, but if done right, you will want to die before you are finished. I have found sprints to be the hardest, but you can do them with any exercise or combination. The first time my older brother did them, who is in good shape, the text I recieved was: I hate you

  3. This is fantastic! I’ve been basically hybernating all winter; as spring approaches, slowly but surely, I am itching more and more to get out and MOVE.

    Max Reps, Baby Steps, Park Play (as soon as it stops snowing!), Burpee Ladder, and Carrying are ON my list! Thanks, Mark!

  4. Ever try a warehouse store workout? That’s where you get a cart, fill it with those 40 lb. boxes of cat litter, then try to push it against Saturday floor traffic, going up and down every aisle in the store, then returning the cat litter and cart to their proper places.

    For more kitty litter workout, use a flatbed instead—it holds more.

    Plus, there are gallon jugs and 5-gal. buckets of all kinds of things to swing like kettlebells. Gonna buy that 208-oz. jug of laundry soap? Swing it first, then buy an extra one to use at home for further swinging…or better yet, find an empty one and fill it with water, then swing away!

    1. Great idea! I wish I read this before my newly empty laundry soap jug was picked up by the recycling truck!

    2. If warehouse stores aren’t your cup of tea, then try Home Depot–they have bricks, 50 lb. bags of concrete, bags of decorative rocks, 5 gal. buckets of paint, snow melt, roofing tar, and other stuff…all sorts of heavy things to put into your cart and push up and down every aisle, and even up and down every row of the parking lot!

      The also sell the humongous jugs of laundry soap, floor wax, and all kinds of janitorial supplies. I’m sure you’ll be able to find something heavy to move.

  5. Wow, I think I will be walking around my backyard for 10 minutes with my kettlebells this weekend.

    This may or may not be because the in-laws are expected to visit. 🙂

    1. I was just thinking that too. I think I need to wait until the snow clears for that, haha.

      … Or maybe not.. built in cold water therapy? Win.

      1. Cold water therapy in Canadas beaches this time of year doesn’t work to well.

        Would go from sand sprints to human popsicle making in about 5 seconds.

      1. Oh man.. couple summers back I was running down to the water and BAMM! Big ol shell right in to mah footsie! Wouldn’t have been so bad but at the time I was a front desk clerk and my job was primarily standing lol what an interesting month

  6. After reading the Baby Steps, I got down on all fours and thought to myself “Mark you’re crazy, but I’m gonna do it anyway.” Thanks for the out of the box ideas!

  7. My workplace has multiple buildings. I like to get a mini-workout by figuring out the longest route between two locations. For example, instead of emailing someone in another building, I walk to his/her desk to talk to her/him, but I take the longest, most roundabout, stair-filled route I can figure out. Maybe it takes up a little more time, but I figure I’m more awake and efficient due to better blood circulation. (That, and I’m getting more face time with colleagues, which is a good thing for team-building.)

  8. I feed and turn out a barn full of horses every morning. Sometimes I do a few pushups before I open each horse’s door. Sometimes I do walking lunges down the aisle to get each horse. Sometimes I sprint to get each horse (especially when running late!). There is also a fair amount of carrying bales of hay (~40 lb each), bags of grain (~50 lb each) and 5-gal buckets of water. Of course, there are also days where I trudge around like a zombie…. But that’s moving at a slow pace, so primal too!

  9. Maybe at lunch today I’ll do pullups on the assisted pullup machine interspersed with squats holding a dumbbell. My only problem with stuff like this is I get horrible exertion headaches sometimes after only a few of reps.

    1. I thought I was the only person that got those headaches. Do you have any clue what causes them? The only thing I can figure is that I’m clenching my hands so tightly that it drives up my BP. I ref soccer and no matter how much I sprint, no headache. If I did a few windsprints, headache comes almost immediately. I can only figure I have a whistle in my hand that prevents me from clenching and I’m paying attention to the game so I’m not focused on how much I hate running.

      1. I think holding your breath, or even constricting your breathing by tucking your chin, is a big culprit in these headaches. Once I focused on breath control while doing these moves I no longer had those sudden headaches.

      2. Years ago, I experienced these headaches probably 3 or 4 times while resistance training, usually immediately after heavy leg work. Believe me, that was 3 or 4 times too many! It’s been many years, but I read a discussion of the phenomenon in one of Dr. Ellington Darden’s books. Sorry, I don’t remember which one. I think he referred to them as SSE (Sudden Stressful Exertion) Headaches. HIgh Intensity Training routines as espoused by Dr. Darden include a general warmup, then one set to failure per exercise, two or three exercises per bodypart. In keeping with this protocol, and that fact that I was 25 years younger, I probably skimped on the warmups a little, compared to what most people would do–ramping up the weights with multiple sets per exercise–so I could see that there might be a relatively large jump in blood pressure from the beginning of my workout to that generated during a heavy set of leg presses. One theory was that these headaches were caused partly by a stretching of the dura due to increased intracranial pressure that accompanied heavy leg work (which, in the routines he recommended, was done early in the workout), and partly by neck tension. Also, once you experienced this type of headache, it was likely to recur. I found this to be the case. Every time it happened, I was disoriented for at least 2-3 hours, and I was concerned that I was in danger of doing permanent neurological damage to myself in the pursuit of fitness! Part of the fix he recommended was to change the order of exercises to include neck work before leg work, and, I believe, to pre-exhaust the legs with isolation exercises so that you didn’t push quite as heavy weights in squats and leg presses. Also pay more attention to warmups. I followed all these recommendations, and cautiously resumed my HIT workouts, with no recurrence of the headaches. To this day, I still pre-exhaust the quads and hamstrings before leg presses or squats.

  10. I just watched Outdoor Stamina and laughed so hard! That guy is EPIC!

  11. This won’t work for everyone but we live on a small ranch and someone gave me an old electric cable spool that measures five feet on the spool ends. I roll that spool downhill to one of the fence lines and then push it back uphill to the barn. Outdoors, sun, moving heavy things… very primal and fun to do!

  12. What a superb post, I especially like the kettlebell session although it will take 10 mins to get somewhere I can sprint. If I do it with my heaviest kettlebell it should prove to be a great workout

  13. If you need a tough push-up workout do 3 push ups on the 10 second mark for 10 minutes. You end up getting about 6 seconds of rest. This will challenge those people who can crank out large numbers of push ups!

    I love short workouts I’m smoked right now from a sprint/push up workout right now! Thanks for a few new ideas mark!

    1. Also a tough push workout is going through a deck of cards w/ a different pushup assigned to each suit. rest as little as possible to complete the pushups. about 450 total pushups depending on how many reps are assigned to face cards. will obviously take longer than 10 min(about 25-30 min for myself), but guaranteed to be 100% burned out at the end! actually got the idea off a navy seal website

  14. “For bodyweight movements like air squats and pushups, the upper limit is 100 reps.”


  15. Every chance I get, I play lava monster with my son and my brother’s kids

  16. I train Brazilian Jujitsu I find this to be a Great and Fun work out. I love Kettlebells also. as Far as body weight workout jujitsu is is really good. outdoors i do yoga,Hiking,Swimming and Sprints

  17. I like to do military presses using my 5-year old as a weight 😉

    1. Hahah this is awesome. It’s like the original body building story of that old greek dude who carried his baby calfs up the mountain every day and got stronger and stronger. But with little kids…

    2. This is great to do in the pool, so when (trust me, it’s always when and not if with me, I only weigh 60kg myself!) you drop them it’s a good. Or you can throw them instead, hahaha.
      Some ideas for you northerners coming into summer there. Only a month or so left here for beach runs in the water – and even now the local footy players didn’t look too happy the other day doing that exact workout!!

  18. I was just about to purchase a sandbag for mine and my wife’s version of park play.

    Also, I get weird looks on the golf course when I do some overhead squats with my golf bag while waiting to tee off between holes 🙂 just kidding, grok squats work best!

  19. This is a great post. I completely agree that we need find a way to cram challenging physical movement into our busy days.

    There’s so much talk about “no time to get to the gym” that I think it’s fair to conclude that it’s actually true (except for some people). The thing is, it’s not a basis for concluding there’s no time to move. There is – as long as we keep it short, simple, and effective – so it’s cram-able into our lives.

    Not so sure I’d rearrange hotel furniture, but i have done many a bear crawl around many a hotel room, and I’ve done them up and down hotel hallways too before everyone wakes up., Air squats also work well for travel. All while rocking to a good iPod playlist, of course. Makes all the difference.

    Love the idea of Max Reps Multiplied. Must say I’m surprised to see CARS here. Doesn’t seem worth the inherent (massive) danger. But that’s just me. 🙂

    Again, great post.

  20. LIke the idea of the max Reps multiplied. Just one nit-pick. You say to multiply the initial number by four to get to the total number of reps. Then in your example, you say that if you did 8 pull ups, you should do 32 more, for a total of 40. That’s actually multiplying the initial number by five to get to the total reps.

  21. I do the 10 minute burpee workout except as intervals- a set of 10, then rest etc. Then I lift weights for a few minutes and do yoga and stretching.

  22. I like the car workout. Channel your inner Magnús Ver Magnússon. I suppose you could start with a Mini Cooper and work your way up to a semi-truck.

  23. I keep a kettlebell in my cube. (Makes for interesting questions from coworkers!) I do goblet squats, swings, and one-arm presses with it.

  24. I did a very simple workout a while ago that humbled me and I hate it to this day. Its super easy. Set two cones 50′ apart. Sprint hard to the cone, touch the gorund and sprint back. Take a 10 second breather and do it 9 more times. The first few rounds are cake. The last few rounds suck. A lot.

  25. Okay Mark, you just got me to crawl around on my hands and knees for 10 minutes. I did not think there was a man alive who could make me do that!

  26. Muito bom adorei essas dicas de treino…vou fazer a do carro empurrar. Push your car.

  27. I always thought it would be a great thing to develop an adult-type jungle gym set as it would encourage adults to do a fundamental thing that many lack, which is to play and use your body in ways that your normal routine doesn’t allow.

    1. Now THAT is something I would buy and put up in my backyard!! What a fantastic idea! Full-sized jungle gym to create healthy Groks and Grokettes! Mark — since you have nothing ELSE going on {joke!} — maybe you could start a biz?! But today I’m going buy my first kettlebell! Still gonna go to the Y for twice-weekly water aerobics, and once weekly Body by Science weightlifting (oh I LOVE that weightlifting!) — but I want to add some home-work to my life!

  28. “Heck, most of the ones I see actually have signs explicitly forbidding childless adults from being there, so for this workout,”

    Not all places are California. 😉 You may get weird looks, but I’ve never seen a sign saying childless adults aren’t welcome at a playground. YMMV on that one.

    “If you don’t have a kettlebell, any weighted object that’s able to safely pass between your legs will work. Sandbag, weight plate, dumbbell, small child, etc.”

    Ha! Love it!

    Dumbbells make excellent kettlebell replacements. Our gym won’t keep the few kettlebells they have out because of problems in the past. The owner/manager did, however offer to leave a 15 lb kettlebell out. Hmmm… He might as well offered to leave the the 3 lb pink dumbbells out for me too.

    ” Crawl forward, crawl backward, crawl uphill, crawl downhill. Crawl sideways. Just explore the environment from the vantage point of a big baby.”

    Don’t forget the bear crawl! Lots of fun and hard too. (In a bear crawl, your feet are on the floor with knees slightly bent and hands on the ground. You do look like a bear if you’re doing it right.)

    1. One of my mates is so good at bear crawling he can do it faster than I can run! He’s significantly taller than me, but it’s still pretty crazy to watch.

  29. One of the few times in my single adult life that I wished I had some kids–built in workout! I might have to borrow one–especially for that last workout. Schlepping a squirmy kid seems a lot more fun and challenging than a barbell. Have also been trying to figure out an appropriate way to start playing at the nearby park. Might have to offer to babysit.

  30. My head is turning these over as we speak and it makes me ache for summer! I’m going to add weight to my back pack on my hikes and head out to the mudflats to sprint in the water as soon as the snow melts and it’s nice out. These are great ideas for some weight training during runs too….aaaaarrrggh summer hurry up!

  31. I had been planning to walk to the local park and do some pull-ups. But I like the idea of actually “playing” on the equipment better. Thanks Mark!

  32. homemade WOD’s… I love it! Going to try crawling and the “park play” first. They sounds like fun! There is a playground near my house that is always deserted!

  33. “Could You Carry Your Prepubescent Self?”

    Haha – YES!!! I have one of those, a lean mean 10 year old. I don’t think she’d let me carry her around though – way to cool for that. I might have to use the two youngest – they still like me LOL

  34. I’m going to start off carrying the chubby one-year-old for ten minutes (easy) then move onto the six-year-old (wriggly) and then finally the nine-year-old (Muuuum! Put me doooown! My friends will see you!)

  35. I needed this. I’ve been doing the 4 essential exercises for the past 8 months and I just needed some variation, not in the exercises per se, just in the approach…thanks

  36. Good list. I like how simple it is.
    Similar to crawling, I like to make my way along this town’s riverside because it’s steep and there’s lots of plant/tree life to maneuver past and use as holds.
    I do Park Play. If I feel like it I’ll “show off” (demonstrate skills) at the park when there’s kids there. I like to do big jumps off the swings, just touch the ground with my feet, and turn it into a roll. Once after I climbed up a curling tube slide and on the structure in various ways a kid started climbing up the slide but his humbug guardian forbade him to continue.
    Beach sprints reminds me of a bout of intermittent euphoria Sunday. It started with a little red wine and coffee, and then as I was right about where I wanted to be I saw a cat that I think I recognized; it might be a stray. It was a little nervous but I opened a can of sardines for it, which drew it over, and then I mashed them up and dumped them out so it could eat easier. It ate a bit as I lay on the ground beside it and then continued on its walk so I ate the rest and continued on mine, barefoot through crunchy snow, down a river. After a while I put my boots back on. My feet were a bit roughed up.
    Suddenly I had an undeniable urge to eat mud, like I was posessed, so I had a couple mouthfuls, and then started walking back up the river, in it.. wearing my regular clothes, coat, boots. At one point the water was waist high. I didn’t care. I wasn’t even cold. I felt great.

  37. Rearranging furniture in the hotel room is something I do all the time, even though I had not thought of it as a workout and I don’t spend 10 minutes doing it. While not a whole body workout, here’s another great hotel activity for those who travel and want to get your intervals done in short order. Every hotel has stairs for their emergency exit, and nobody but me ever seems to use them very often. While I take the stairs in a hotel most of the time just to get up and down, even in a 2-3 story hotel, running up and down the stairs is a great way to do intervals. 10 minutes of this is way better than most of the hotel gyms. I actually find this fun–but I’ll admit my notion of fun is not everyone’s cup of tea!

  38. My workouts have been getting longer and longer (not to mention boring) lately as I’ve slowly increased my amount of reps on all the exercises I do. Reading Mark’s post and the comments here I think I need to reduce the reps and rest periods in between and make the workout more intense. Sounds like a plan!

    1. Back when I lived in a house with the luxurious furnishings of modern technology (I really miss those! but when moping about the dreariness of camping all winter, I just have to remind myself of people who did the same thing.. in wars, and the eskimos, who do it as a way of life) I had intermissions in my workouts. I’d burn through some sugar stores and then hop on the computer for a bit as my muscles recharged. (With a fresh cup of tea or coffee, likely). Websites, games, movies, music, youtube.. there were lots of enjoyable ways to keep the mind occupied while catching up on energy.

      1. Though, to digress, I can take solace in the fact I have unlimited access to the outdoors and nary a responsbility to adhere to, save my own survival.

  39. Awesome! Well I just completed 10 minutes of “Max Reps Multiplied” and I have to say it’ll be a favorite of mine. Time sure flies.. was able to complete only 3x my max reps of both Pullups (max/12) did 36, Air Squats (max/50) did 150. A great workout in a minimal amount of time. I’m satisfied but know I can do better. Did sprints yesterday as well as some chin-ups. I’m telling myself that’s the reason why I didn’t have the juice today. Oh yeah. also logged 70 miles walking around Vegas just last week. All is good and getting better!

    1. Have been doing Air Squats w/ dumbells..an absolute must unless you want to do 200 or more otherwise! Although that’s ok too. Certainly mixing up the amount of reps per set is wise as well. Pullups and Air Squats are a great combination and make for a very effective workout.
      The Burpee Ladder: I did them in 30 second segments instead. A minute is too long. I’ll try what another poster did and that is do 10 burpees (maybe more) per minute for ten minutes and see how it goes.

  40. Thank you Mark for the excellent workouts, and especially for your humor. I laughed out loud when you wrote,
    “Short and Heavy
    Rather than a description of Gimli son of Glóin,”

    Keep up the fantastic work of bringing IT to the people.
    Crawling off now….

  41. LOL to moving hotel furniture around! I can’t wait for trips to the beach this summer, I’ll definitely be getting my sprint on.

  42. Rather than crawl, you can do the ‘primordial walk,’ which may be even more beneficial. Just ‘walk’ around on your hands and feet, nothing else touching the ground.

  43. Mark, the local park is a great place and probably overlooked by many. We have one around the corner and with the pull bars and rings along a long jogging trail it has all I need for a great workout.
    thanks for the detailed post!

  44. Mark, Thanks for the list of full body exercises. With my hectic life, it is very difficult to go to the gym for a workout. Some of these, I can do in my basement before I head off to work in the morning. Although at age 56, it may take me a bit longer than 10 minutes. 🙂

  45. I love these because of the simplicity and the perspective to view the environment we live in as a gym.
    The last one is exactly what I do with my 1/2 my bodyweight daughter on the 128 steps to the 8 floor where we live.
    I will give the car a try too.

  46. Hey Im starting to get into this hard core. I didnt think I could change. Man what a difference positive thinking and a tune up on the way I live life. Any more suggestions would be appreciated and welcome.

  47. Not a lot to say from me except I eagerly await to reads your daily posts. Mark you are inspirational and your passion and interest in living a healthy lifestyle long term and look after our well being is the message I get from you. Your daily thoughts & advice has helped my health and improved it two fold. Just want o send you my many thanks 🙂

  48. Anybody think its sad that an adult has to be covert when visiting a park lest they arouse suspicion?

  49. These are some great simple exercises and perfect for me to workout around the house. I can do the crawling around but I don’t think I want to push a car.

  50. A good workout for me is placing dumbells with a little weight on each side of me, squat, lift them, do a curl, lift them over my head, bring them to hip level, and squat putting them down. It works upper and lower body, and it’s quick. I do 12 repetitions 3 times. The burn is great.

  51. Ouch – Just did the 10 minute 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpee workout. Mission accomplished. Sweaty, breathless, done. 10 minutes.

  52. Another great article. I have been interested in bodyweight excercises for a while now and have found little that beats a good burpee and a set of sprints. I love muay thai and think bodyweight excercises are the best way to develop functional strength that can be transfered into this type of sport.

  53. A lifestyle change has meant a lot more travel for me recently – as a keen runner, the good news is that there is always somewhere you can run regardless of which hotel you are staying at – just get outside (often pre-breakfast)!

    Though I agree, you need to be creative if you want a bodyweight or hotel room workout! Pulls – pushes – lifts are all usually possible if there is no hotel gym.

    Most important is that fitness regimes and habits don’t have to stop because we are on the move or living life in the fast lane!

    10 minutes is definitely enough to get an effective high intensity workout in!

  54. Who doesn’t want quick, challenging routines AAAnd get results! Me and I bet anybody else who’s fitness savvy. I love your suggestions, they’re tangible and interesting. I’ll be checking your blog out for more, in the meantime, apart from teaching yoga, I’ll get to trying your suggestions 🙂 #CherylKarina

  55. I do a mix of max rep and burpee sometime. I find that doing 5 burpees then 10 barbell squat thrusters until you reach 100 squats will burn you to ashes even if you take your time.

    Burpee + another exercise always make hardass workouts!

  56. I as do most HATE BURPEES….but this workout seems do-able. I’m also interested by your comments about kids play areas in the USA. We are lucky here in Oz that our councils encourage fitness and provide workout areas in most public parks, which provide basics but enough.

  57. Great list!!! Growing up, my Dad always said we should be able to squat our own bodyweight. Especially 20 years ago, it was shocking to the big bicep guys at the gym, who hardly worked their legs at all, to see me, a 100 lb girl, in their free-weight area squatting 100 lb!

  58. Like most people, I find one of the greatest challenges with maintaining my exercise regime is not the working out per se, but rather working THROUGH the boredom, monotony, and finding the time to devote to it. The WOWs, however tend to kill my excuses to not workout. I especially like these short, fun numbers, which make working out feel less like… work. Thanks to Mark and all the users who submit ideas to keep my routines fresh and exciting! Ad salutem! (“to health”)

  59. Max reps multiplied combining pull ups and squats are a great combo! I definitely try to do this when i don’t have access to equipment..typically when I’m traveling. It works great!