An ideal 10-minute low-intensity workout for beginners

You don’t have to feel afraid to start your fitness journey. It should be an exciting process that eases you into a consistent routine that you want to stick to. To help you out, we’ve put together the perfect 10-minute low-intensity workout for beginners. Use this system as the motivation you need to take steps in the right direction!


If you didn’t already know, low-intensity workouts are full of benefits. According to WebMD, this type of exercise is safe And effective. It gives you mobility, mood, well-being, recovery time, and overall fitness. And if you don’t feel like hitting the gym yet, you’ll be glad to hear that low-intensity workouts can always be done at home. Choosing a faster, less advanced workout — especially if you’re a beginner — can help you avoid injury.


Check out the low-intensity workout below for beginners that will only take 10 minutes out of your day. Set the timer for 10 minutes, and perform as many sets of the following exercises as appropriate. Rest between each movement for as long as you need.

Keep reading to learn more, and next, check out the perfect 10-Minute Weight Loss Workout for Beginners.

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This first exercise begins with dumbbells held vertically in front of your core. Your core should remain tight as you hook your hips back and lower back into a squat. Then, hike up a bit of the way before descending back down. Push through your heels to stand up. Flex those glutes! Do as many sets of 10 reps as you can.

Woman doing incline push-ups on stairs
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Incline push-ups begin with your palms shoulder-width apart on an elevated surface. Keep your core tight and squeeze your glutes as you go down. Drive into your palms to push yourself back up. Flex your chest and triceps to finish the movement.

When lowering and rising again, keep your neck straight, and make sure your chest reaches the pillow/floor before your chin. Your elbows should be at a 45-degree angle.

If this exercise seems too easy for you, feel free to perform traditional push-ups on the floor. Complete as many sets of 5 to 10 reps as you can.

Related: 5 simple at-home exercises to stay in top shape

Woman doing dumbbell lunges in the gym, exercises to lose face fat
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Bodyweight squats will have you placing one foot forward and the other foot behind you. Keep your core tight and your chest long as you lower into a split squat. Your back knee should touch the ground. Next, push through your front heel to rise again, flexing your glutes and quads to finish. Do as many sets as you can of 10 reps per leg.

If using your body weight alone is too easy, you can also do this move with a pair of dumbbells.

Related: 5 Sneaky Ways to Burn Calories While Netflix-ing

A woman does a dumbbell row as part of a low-intensity workout
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Last but not least, grab dumbbells for dumbbell rows. Your body should be parallel to an exercise bench or stable surface with one knee and one hand planted for balance. The dumbbell should be in your opposite hand with that arm extending down toward the floor. Pull the weight up toward your hips, squeezing your upper back and glutes. Then, straighten your arm down again, and perform the next exercise. Complete as many sets as you can of 10 to 12 reps for each arm.

Tim Liu, CSCS

Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim

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