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10-minute Full Body Workout for Weight Control
Roberta's Gym•Processed: Mar 03, 2026
10-minute workout video. Strength, Low Impact, Floor Exercise. targeting Full Body. low intensity. helps with Weight Control / Fat Loss, Muscle Strength.
⏱️ Key Moments
Summary:The workout includes a warm-up followed by a series of exercises targeting the full body, including squats, back turns, tricep dips, bridges, knee push-ups, leg drops, knee hugs, supermans, and side bends, with rest periods in between.
🏃 Guide
This workout is designed for individuals looking to lose weight and improve their fitness levels, especially those who can only exercise in the evening. It provides a quick and effective routine to help burn calories and enhance overall health.
Benefits
Weight Control / Fat Loss
Muscle Strength
Step-by-Step Guide
1
Squats
Stand with feet shoulder-width apart, lower your body as if sitting back in a chair, and return to standing. You should feel your thighs and glutes working. Ensure your knees do not extend past your toes.
2
Back Turns
Stand tall and rotate your torso side to side. You should feel a stretch in your back and core. Keep your movements controlled.
3
Tricep Dip Kicks
Sit on the edge of a chair, lower your body by bending your elbows, and kick one leg out. Feel the triceps working. Keep your back close to the chair.
4
Bridge
Lie on your back with knees bent, lift your hips towards the ceiling, squeezing your glutes. You should feel your lower back and glutes engage.
5
Knee Push-Ups
From a kneeling position, lower your body to the ground and push back up. Feel your chest and arms working. Keep your body in a straight line.
6
Leg Drops
Lie on your back and lower your legs towards the ground without touching it. Engage your core and feel the abdominal muscles working.
7
Knee Hug
Lie on your back and pull one knee towards your chest. You should feel a stretch in your lower back.
8
Superman
Lie face down and lift your arms and legs off the ground simultaneously. Feel your back muscles working. Keep your neck neutral.
9
Side Bends
Stand tall and reach one arm over your head while bending to the side. Feel the stretch in your sides.
Safety Notes
Consult with a healthcare provider before starting if you have any underlying health conditions, especially those affecting the back or joints.
Duration: 10m 53s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
ObesityOverweightMetabolic Syndrome
Therapeutic Goals
Weight Control / Fat LossMuscle Strength
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Osteoarthritis
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body
Category
StrengthLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#10 min#quick#short#Strength#Low Impact#Floor Exercise#beginner#None#Full Body#low