Standing workout: Effective 10-minute full-body workoutWith this standing workout, you can strengthen your entire body in just 10 minutes - without any equipment and without much preparation. This standing full-body workout is ideal for anyone who wants an effective, time-saving workout. Whether at home, in the office or on the go: all you need is a little space, motivation and comfortable clothing.
👉 Tip: Start the video above and join in with the 10-minute standing workout!
Why is a standing full-body workout useful? A standing workout offers numerous benefits - for beginners and advanced exercisers alike. It is particularly suitable for anyone who wants to avoid floor exercises, whether for health reasons, due to lack of space or simply because they prefer an uncomplicated workout. At the same time, you will improve your stamina, coordination, balance and flexibility. another plus point: you can do this workout anytime and anywhere - without a mat or equipment.
Advantages of a standing full-body workout at a glance:- Time-saving: 10 minutes is enough for an effective workout.- Flexible: Possible at home, in the office or on the go without aids.- Easy on the joints: No unnecessary pressure on knees or wrists.- Suitable for everyday use: No changing clothes, no exercises on the floor, no excuses.- Promotes mobility: Through active, functional movements.- Improves posture: Thanks to targeted core and stability work.
Why are standing workouts suitable for beginners? A standing workout is particularly beginner-friendly because the movement sequences are easy to understand and can be performed without complicated techniques. Many people who are new to training quickly feel overwhelmed by exercises on the mat or complicated floor elements. Standing workouts make it easier to get started: they are easy on the joints, improve body awareness and can be customised in terms of intensity. Standing workouts offer beginners a quick sense of achievement and motivate them to keep at it.
Which muscles are trained in this standing full-body workout? in this 10-minute standing workout, all important muscle groups are effectively activated:- Legs & glutes: squats, lunges, step-backs- Core & core stability: deadlifts with rotation, side steps, high knees- Shoulders & arms: cross high knees, arm circles, chest openers- Stamina & coordination: jumping jacks, knee drives, toe tapsThese dynamic movements will target your muscles as well as your stamina and coordination.
This is what an effective full-body workout standing up looks likeYou can complete an effective full-body workout standing up in just 10 minutes. As you hardly have to change position and don't have to switch from the mat to standing and vice versa, you also save time that you can use for training. The sequence is simple: a short warm-up is followed by 6 standing exercises, which you perform for 45 seconds each, taking a 10-15 second break in between. A cool-down follows at the end. Fitness expert Tobi will guide you through the individual parts of the workout.
Warm-up for activation and mobilityThe standing warm-up gets your circulation going and prepares your joints with the following exercises: - Jumping Jacks- Cross-Toe-Touches- Chest Opener + Butt Kicks- Arm Circles
These 6 exercises strengthen your body - completely standing uprightIn the main part, you train all muscle groups in a varied and effective way. Tobi guides you through the following exercises: - In & out squats- Deadlifts with upper body rotation- Isometric squats with side steps- Step-back + knee drive right- Step-back + knee drive left- Cross high knees toe tap alternatingOptional for more intensity: high knees as a finisher.
Cool-down for regeneration and mobilityA short cool-down helps you to loosen up your muscles and promotes regeneration. This is also easy to do standing up. These stretches finish your workout in this video:- Hamstring stretch- Quadriceps stretch- Shoulder circles & chest openings
FAQ - Frequently asked questions about standing full-body training
Yes, functional exercises in a standing position train strength, endurance and coordination at the same time - without any ground work.
For all those who want to do without mat and floor exercises - e.g. because of back or knee problems or because they want to do a quick workout in between.
2-3 times a week are ideal for continuously improving strength and fitness.
Steckbrief von Fitness-Experte Tobi
Name: Tobias Lipp
Alter: 33 Jahre
Beruf: Fitness-Leitung „Scheck Club“, Personal Trainer
Sportlicher Background:
- Diplom-Sport- und Gesundheitstrainer
- Personaltrainer mit A-Lizenz
- Lebt den Sport seit Kindheitstagen – mit Wurzeln im Fußball und Herz fürs Kraft- und Functional Training
Das macht Tobi aus: Begeistert durch Herzlichkeit und Humor, hat ein feines Gespür für Menschen – und lebt, was er weitergibt: authentisch, offen und verbindlich.
