Here’s A Quick 10-Minute Bodyweight Workout For Beginners

Australian personal trainer Emily Skye stopped by the SELF office this week to put staffers through a quick 10-minute total-body workout. And we filmed it so you can do it along with us!

As the creator of the F.I.T. Programs, Skye inspires millions on social media to live their healthiest, fittest lives. And she proves that you don’t need a ton of ~fancy~ equipment to get those muscles working. In fact, this four-move workout uses only bodyweight exercises and will have you working up a serious sweat. (Check out our Facebook Live video of the entire routine below as proof.)

The quickie at-home workout is tough, but Skye has a smart mantra to help you stay motivated: It’s not about perfection, it’s about becoming your best self. So give the workout below a try and do what you can. If you need to take extra breaks, do it! If you want to make the moves more challenge, cheers to you! “Healthy living is a lifestyle and you’re responsible for yourself,” Skye says. So go be your fit self and do you.

The workout:

Do each move for 30 seconds trying to complete as many reps as you can in the allotted time. Then rest for 30 seconds. Repeat that circuit a total of four times. Don’t forget to start with a warm-up and end with some stretches.

Follow along with this workout video:

The moves:

1. Squats: Stand tall with your feet slightly wider than hip-width apart. Hinge at your hips to sit your butt back and down. Push through your heels to return to standing and complete 1 rep. Here’s how to do the perfect squat.
2. Knee push-ups: Start in a plank position with your hands flat on the floor about shoulder-width apart and bring your knees on the floor with your feet up in the air behind you. Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can. Then push back up to complete 1 rep. Here’s how to do the perfect push-up.
3. Seated V-Ups: Start sitting with your legs extended and lifted off the floor a few inches. Lean back slightly and keep your hands on the floor near your hips. Straighten your legs as you lean your torso back, then bring your knees in your chest as you raise your torso to complete 1 rep.
4. Mt. Climbers: Start in a high plank with wrists directly under shoulders, body in straight line from head to toe. Bring right knee under torso, then bring left knee under torso to complete 1 rep. Continue to alternate sides quickly.

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