Functional full-body workout for beginners - your 10-minute workout at home on the mat

Why is functional full-body training useful?

Functional full-body training is particularly effective because it trains several muscle groups at the same time. Instead of isolated exercises, the focus is on a combination of strength, stability, flexibility and coordination. This allows you to benefit from better posture in everyday life, strengthen your muscles holistically and prevent complaints. The training also supports fat burning and increases your general fitness - for more energy and well-being in everyday life.

Can I do the full-body workout as a beginner?

Yes, the full-body workout is ideal for beginners, even if you have little or no training experience. The exercises are structured in such a way that they are easy to understand. Our fitness expert Tobi will also show you different variations so that you can choose which ones are feasible for you. Beginners in particular benefit from the fact that the entire body is trained holistically - from the leg and core muscles to the back and arms.

Which muscles are trained in this functional full-body workout?

This 10-minute functional full-body workout strengthens almost all the important muscle groups in your body. The combination of squats, press-ups, planks, sit-ups and burpees ensures an effective, holistic workout.

The following muscle groups are worked:

• Legs & glutes: squats, lunges
• Torso & core: planks, "King Kong" four-footed stance, sit-ups
• Chest, shoulders & arms: push-ups
• Full body & endurance: burpees

These exercises not only develop your muscles, but also your coordination, stability and deep muscles.

An overview of the workout

The workout only takes 10 minutes - but is still extremely effective. Important: The warm-up at the beginning and a cool-down at the end are also important parts of the workout and should not be skipped.

What you can expect:

• Workout duration: approx. 10 minutes
• Warm-up: various exercises for mobilisation
• Main part: 6 exercises, each 45 seconds long, 10-15 seconds break
• Cool-down: light stretches to improve regeneration

Warm-up for more mobility and activation

A good warm-up prepares your muscles and joints optimally for training. Tobi shows you which exercises gently mobilise your joints and get your body moving at the same time:

• Alternating cat-cow
• Rotation of the thoracic spine for more mobility
• Cervical spine mobilisation (double chin, chin to chest)
• One-legged stand with light body balance
• Dynamic squats with kick

6 exercises for a holistic body workout

In the main part of the 10-minute workout, 6 exercises are performed for 45 seconds each, with a 10-15 second break in between. Fitness expert Tobi explains in the video how to perform the exercises and also provides the right motivation. You can expect the following functional exercises that promote strength, stability and coordination:

1. Squats (sumo or close stance, dynamic lunge with rotation possible)
2. Push-ups (classic or on knees)
3. Quadruped stand "King Kong" (stable torso, diagonal shoulder tapping)
4. Plank - static or dynamic ("push the button")
5. Sit-ups or butterfly crunch
6. Burpees without jumping

Cool-down for regeneration and flexibility

In this video, Tobi guides you through targeted stretching exercises that gently stretch your muscles and thus improve regeneration. - "Pretzel" for the side of the body and lower back - Hamstring stretch in a seated position - Hip flexor stretch in a kneeling position

10-minute functional full-body workout: your quick fitness booster at home

This effective full-body workout without equipment offers you a compact workout that will make you fitter, more stable and more flexible in the long term - ideal for anyone who has little time but high expectations.