Program Description
Please note: all exercises are designed to be super sets. Perform one set of the first exercise then one set of the second exercise. Repeat until finished.
Program Overview
- LevelBeginner
- GoalBodyweight Fitness
- EquipmentAt Home
- Program Length16 weeks
- Time Per Workout10 minutes
- CreatedFeb 23, 2025 03:49
- Last EditedJun 18, 2025 09:53
Summary
Transform your fitness routine with "Ten Minutes a Day," a dynamic 16-week program designed for busy individuals looking to maximize their results in minimal time. With five focused workouts each week, you'll engage in a variety of bodyweight exercises targeting your core, arms, and legs, all from the comfort of your home. Each session is crafted to fit into your schedule, ensuring you build strength and endurance without the need for fancy equipment. Commit to just ten minutes a day and watch your body transform!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Reverse Abs Crunch (Bodyweight)3 Sets
5-20 Reps
@9
2
Push Up3 Sets
5-30 Reps
@9
Day 2
1
Abs Crunch (Weighted)3 Sets
5-20 Reps
@9
2
Jump Squats3 Sets
1 mins
-
Day 3
1
Dead Bug3 Sets
5-20 Reps
@9
2
Dips Between Chairs3 Sets
5-20 Reps
@9
Day 4
1
Oblique Crunch3 Sets
5-20 Reps
@9
2
Plank3 Sets
1-2 mins
@9
Day 5
1
Russian Twist3 Sets
6-22 Reps
@9
2
Plank Shoulder touch3 Sets
6-22 Reps
@9