Find Your Place: 10-Minute Total-Body Tune-Up

Build strength, boost balance, and get your heart rate up at the same time.

If you want to get in a good workout but have a jam-packed day, you’ve landed in the right place. This full-body routine fires up every muscle group—plus improves your endurance, mobility, posture, and balance—in a mere 10 minutes.

It’s a short but intense circuit that ticks all the fitness boxes, says SilverSneakers fitness expert David Jack: strength moves for your lower and upper body, balance challenges, core work, and cardio. Check, check, check, and check!

The best part? The workout focuses on functional movement patterns. That’s a fancy way of saying that it prompts your muscles to work together in ways that have a purpose, like making it easier to get in and out of a chair, lift the laundry, or push open a heavy door.

How the 10-Minute Total-Body Tune-Up Works

Before you get started, make sure you have plenty of room to move. You’ll need a pair of light- to moderate-weight dumbbells and an exercise bench or other piece of sturdy furniture. A mat, fitness pad, towel, or some pillows will also come in handy for a few of the exercises. And don’t forget to keep water nearby to sip as needed.

All you need to do is press play and follow along. If you’re performing the workout on your own, start with a quick warmup by marching in place and doing some arm circles in both directions. Then do the 13 exercises below in order, followed by a cooldown and some stretches. Aim to do this workout two to three times a week.

To keep tabs on your effort, use a scale of 1 to 10, with 10 being the hardest. You can ramp up or dial down as you need, but you don’t want to go higher than 7. As you move, keep breathing, and prioritize good form.

As always, safety is key. These exercises may be different or more advanced than those you’ll experience in a SilverSneakers class. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can exercise safely.

Exercise #1: Half-Kneel Stretch to Stand

Do 3 reps with each leg

How to do it: Set a pad, mat, or folded towel on the floor to the side of your bench, wall, or couch. Use multiple points of contact with the seat or wall to kneel on the pad. Tuck your toes so you’re on the balls of your feet. This helps with balance.

Next, place your inside hand on the seat for support, and bring your inside foot forward. This is the tall half-kneel position. Your front foot should be planted on the floor with your knee above your ankle, so your front shin is perpendicular to the floor. Keep your eyes up and chest forward.

From here, push your hips forward until you feel a stretch in the front of your hips. Pause, then release the stretch. From your tall half-kneel position, push through your feet and into the floor to drive your body up to standing. You can place your hands on your knee or on the seat for an extra boost. It’s also okay to move your front foot closer to your back foot for better stability.

Pause and hold for a balance challenge. Then slowly return to your tall half-knee stance. That’s one rep. Do three reps on this side, then turn your body around and repeat the move on the other side.

Make it harder: Try to stand up without using your hands. You can also try the movement while holding a light dumbbell.

Exercise #2: Supported Single-Leg Balance

Do 6 reps with each leg

How to do it: Stand tall and place your right hand on an inclined weight bench, wall, or counter for support. Engage your core and squeeze your glutes for stability. Hold a dumbbell in your left hand, palm facing in, and step forward with your right foot. This is your starting position.

From here, slide your left foot back, resting on your toes. At the same time, lower the dumbbell, keeping your back flat. Pause, then return to standing. Do three reps slowly and three reps quickly. Turn your body around and repeat the move on the other side.

Make it harder: Try not to use the bench or wall for support. You can also try lifting your back foot off the floor.

Exercise #3: Alternating Dumbbell Curl

Do the move for 45 seconds

How to do it: Stand tall with your feet hip-width apart, knees slightly bent. Hold a dumbbell in each hand with your arms at your sides and palms facing in. Engage your core and squeeze your glutes for stability.

Keeping your torso stationary and elbows tucked close to your sides, bend your right elbow (not your wrist) and curl the weight up to your right shoulder. As you curl, rotate your forearm so that your palm faces up.

Pause, then slowly lower your arm. Repeat on the opposite side. That’s one rep. Do as many slow and controlled reps per side as you can with good form.

Make it easier: Perform the move while sitting in on a bench or sturdy chair.

Exercise #4: Side Step

Do 10 reps with each leg

How to do it: Stand tall with your feet hip-width apart, knees slightly bent. Hold a dumbbell in front of your chest, resting it firmly in the palms of both hands. This hold is called the rack position, and it’s your starting position.

From here, bend your knees, press your hips back, and step your right foot out to the side. Pause, then return to standing. That’s one rep. Do 10 reps with your right leg, then repeat with your left leg.

Make it easier: Skip the dumbbell, and use just your bodyweight.

Exercise #5: Alternating Dumbbell Curl

Do the move for 30 to 45 seconds.

Exercise #6: March

Do the move for 20 seconds

How to do it: Stand tall and engage your core. March in place as quickly as you comfortably can. Bend your arms, and let them swing naturally as you march.

Make it harder: Raise your knees high as you march.

Exercise #7: Heel Tap

Do the move for 20 seconds

How to do it: Stand tall and engage your core. Alternate tapping your heels diagonally in front of you, moving as quickly as you comfortably can. Bend your arms, and let them swing naturally as you step. You can also clap, snap, and sway to the beat!

Exercise #8: Step Back

Do the move for 20 seconds

How to do it: Stand tall and engage your core. Alternate stepping your feet behind you, moving quickly but with control. Bend your arms, and let them swing naturally as you step.

Exercise #9: Jabs

Do the move for 20 seconds

How to do it: Stand tall with your feet wide apart and engage your core. Staying light on your feet and maintaining your wide stance, alternate your steps, moving as quickly as you can. At the same time, alternate punches to the front.

Exercise #10: March

Do the move for 10 seconds

Make it harder: Pick up the pace, add higher knee lifts, or march from side to side.

Exercise #11: Heel Tap

Do the move for 10 seconds

Make it harder: Pick up the pace.

Exercise #12: Step Back

Do the move for 10 seconds

Exercise #13: Jabs

Do the move for 10 seconds

Check Your SilverSneakers Eligibility Instantly

SilverSneakers members can go to thousands of gyms and fitness locations across the nation, plus take exercise classes designed for seniors and led by supportive instructors. If you have a Medicare Plan, it may include SilverSneakers—at no additional cost. Check your eligibility instantly here.

Already a member? Get your SilverSneakers member ID and exclusive fitness content by logging in to or creating your online account here.