Work your whole body in 10 minutes with this low impact workout

You don't need any equipment to burn calories and strengthen your muscles

A woman performing a forearm plank
(Image credit: Future)

Exercising every major muscle group in your body sounds like a hefty undertaking, but what if we told you it was possible in just 10 minutes? This workout does just that using exclusively low-impact movements, making it a top option for beginners or those returning to training after injury. 

There's no need for any expensive equipment either, though one of the best yoga mats (opens in new tab) is always handy to keep your forearms cushioned from hard floors when performing exercises like the plank. 

The session is masterminded by UK-based fitness trainer Joe Wicks, better known by his moniker, The Body Coach (opens in new tab). It is made up of just nine exercises and you only have to perform one round of each. Just complete as many repetitions as possible of each movement in 40 seconds, rest for 20 seconds, then move on to the next exercise — it couldn't be more simple. 

Watch Wicks' video below for a demonstration on how to perform each movement, with the correct form, then give the workout a go for yourself. 

Watch The Body Coach's low impact full-body workout

This workout is an example of a HIIT workout for fat loss (opens in new tab), combining short bursts of exercise with minimal rest times to elevate your heart rate and boost your metabolism. 

The exercises included are all compound exercises (opens in new tab) too, meaning they engage several joints and muscle groups at any one time, helping you build strength in these areas. For example, the squat will use your leg muscles such as the glutes, quadriceps and hamstrings, while push-ups challenge your chest, triceps, shoulders, and even call your core into action. 

If you enjoyed this session and are on the hunt for more low impact activities to help you boost your fitness, look no further than a simple walking workout. Given this is something we rarely consider as exercise, you might be wondering, "Is walking cardio? (opens in new tab)" or "Can you lose weight by walking? (opens in new tab)". The answer to both questions is a resounding yes; regular walking has many health benefits including the ability to improve aerobic fitness, positively impact blood pressure and decrease body fat percentage, according to a meta-analysis published in the Preventative Medicine (opens in new tab) journal. 

Harry Bullmore is a fitness writer covering everything from reviews to features for LiveScience, T3, TechRadar, Fit&Well and more. So, whether you’re looking for a new fitness tracker or wondering how to shave seconds off your 5K PB, chances are he’s written something to help you improve your training.


When not writing, he’s most likely to be found experimenting with a wide variety of training methods in his home gym or trying to exhaust his ever-energetic puppy.


Prior to joining Future, Harry wrote health and fitness product reviews for publications including Men’s Health, Women’s Health and Runner’s World. Before this, he spent three years as a news reporter with work in more than 70 national and regional newspapers.