10-Day Full-Body Workout Challenge to Get Shred and Lean

I know how hard it can be to fit in workouts and stay consistent, especially when life is busy.

That’s why I created this 10-day full-body workout challenge—it’s simple, equipment-light, and designed to help you get shredded, tone your muscles, and boost energy in just 10 days.

I’ve personally done this challenge multiple times at home, and I’ve felt stronger, leaner, and more confident in just a short period.

Even better, I’ve paired it with a smart eating plan that keeps me full, fuels my workouts, and supports fat loss—all without overloading on fats.

If you’re ready, let’s dive into the full plan, including workouts and diet tips to help you reach your goals.

Why a Full-Body Workout is Essential for Women

When I started focusing on full-body workouts,

I realized how effective they are for women who want to tone and sculpt without spending hours at the gym.

Here’s why I love them:

• Maximizes calorie burn: Hitting multiple muscle groups boosts metabolism.
• Strengthens core, glutes, and legs: Improves posture, balance, and daily movement.
• Builds lean muscle: Muscle helps your body look toned and helps burn fat.
• Quick and efficient: Perfect for at-home workouts when time is tight.

I personally found that combining short, high-intensity workouts with proper nutrition made a huge difference in how my body looked and felt.

How This 10-Day Challenge Works

• Duration: 10 days
• Workout time: 30–45 minutes per day
• Equipment needed: Optional dumbbells, resistance bands, or kettlebells
• Focus: Full-body strength, fat burning, and toning
• Structure: Warm-up, main workout circuit, and cool-down

I recommend sticking to this schedule as closely as possible, but always listen to your body.

If you need extra rest, take it—recovery is part of getting lean and shredded.

Day 1: Full-Body Foundation

Warm-up (5–7 min):
Jumping jacks, arm circles, hip rotations, bodyweight squats

Workout (3 rounds):

1. Squats – 15 reps
2. Push-ups – 10–15 reps (modify on knees if needed)
3. Glute bridges – 12 reps
4. Plank – 30 sec hold
5. Dumbbell rows – 12 reps per arm

Cool-down: Forward fold, cat-cow stretch, child’s pose

Tip from me: I love starting slow and focusing on form over speed.

It makes all the difference and prevents injuries.

Day 2: Lower Body Burn

Warm-up: High knees, leg swings, ankle rotations

Workout (3 rounds):

1. Reverse lunges – 12 reps per leg
2. Sumo squats – 15 reps
3. Step-ups – 12 reps per leg (use chair or bench)
4. Side-lying leg lifts – 15 reps per side
5. Mountain climbers – 30 sec

Cool-down: Hip flexor stretch, seated forward fold

My note: I feel this workout in my glutes and legs the next day.

It’s a great reminder that working hard leads to visible results.

Day 3: Upper Body Strength

Warm-up: Arm swings, shoulder rolls, torso twists

Workout (3 rounds):

1. Push-ups – 12–15 reps
2. Shoulder taps (plank) – 20 taps
3. Dumbbell shoulder press – 12 reps
4. Bicep curls – 12 reps
5. Tricep dips (chair) – 12 reps

Cool-down: Shoulder stretch, chest opener

Day 4: Core & Stability

Warm-up: Cat-cow, torso twists, hip circles

Workout (3 rounds):

1. Plank – 45 sec
2. Bicycle crunches – 20 reps per side
3. Russian twists – 20 reps (optional weight)
4. Leg raises – 12 reps
5. Side plank – 20 sec per side

Cool-down: Cobra stretch, seated spinal twist

Personal tip: Core work keeps your posture strong and helps every other exercise feel easier.

Day 5: Active Recovery

Activity options: 20–30 min walk, gentle yoga, or stretching

• I personally love a long walk outside—it keeps me moving without tiring my muscles.

Day 6: Full-Body Circuit

Workout (4 rounds):

1. Jump squats – 12 reps
2. Push-ups – 12 reps
3. Dumbbell rows – 12 reps per arm
4. Glute bridge pulses – 15 reps
5. Plank shoulder taps – 20 taps

Cool-down: Stretch all major muscles

Day 7: Lower Body Focus

Workout (3 rounds):

1. Bulgarian split squats – 12 per leg
2. Curtsy lunges – 12 per leg
3. Deadlifts – 12 reps
4. Glute kickbacks – 15 per leg
5. Side plank leg lifts – 12 per side

Cool-down: Hamstring and glute stretches

Day 8: Upper Body & Core

Workout (3 rounds):

1. Push-ups – 12 reps
2. Dumbbell rows – 12 per arm
3. Plank – 45 sec
4. Tricep dips – 12 reps
5. Mountain climbers – 30 sec

Cool-down: Shoulder and chest stretches

Day 9: Full-Body Burnout

Workout (3 rounds):

1. Burpees – 10 reps
2. Squat jumps – 15 reps
3. Push-ups – 12 reps
4. Bicycle crunches – 20 per side
5. Glute bridges – 15 reps

Cool-down: Stretch and deep breathing

Day 10: Challenge Finale

AMRAP – As Many Rounds As Possible in 20 min:

1. Jumping jacks – 20
2. Push-ups – 12
3. Squats – 15
4. Mountain climbers – 30 sec
5. Plank hold – 45 sec

Cool-down: Stretch, foam roll if available

Personal note: On Day 10, I always feel so strong and accomplished.

Seeing your progress in just 10 days is a huge motivator.

Diet Plan to Stay Full and Lean

My secret: You don’t need extreme dieting to get lean—you just need smart, filling meals that fuel your workouts and keep fat minimal.

Breakfast Ideas:

• Greek yogurt with berries and chia seeds (high protein, low fat)
• Overnight oats with unsweetened almond milk, banana, and cinnamon
• Egg white scramble with spinach and mushrooms

Lunch Ideas:

• Grilled chicken or tofu salad with leafy greens, cucumber, and tomatoes
• Quinoa bowl with roasted vegetables and a small serving of chickpeas
• Turkey lettuce wraps with a squeeze of lemon

Snack Ideas:

• Apple slices with natural peanut butter (just a teaspoon for flavor, not fat overload)
• Carrot sticks with hummus
• Protein shake with water or unsweetened almond milk

Dinner Ideas:

• Baked salmon (or tofu) with steamed broccoli and cauliflower rice
• Stir-fried shrimp with zucchini noodles and bell peppers
• Lean ground turkey chili with lots of beans and veggies

Hydration Tip: Drink plenty of water throughout the day.

It keeps you full, supports metabolism, and helps with fat loss.

I personally sip water every 30–60 minutes while working and exercising.

Extra Tips:

• Avoid fried foods and sugary drinks
• Keep snacks high in protein and fiber
• Meal prep ahead of time for consistency

Final Thoughts

This 10-day full-body challenge is perfect for women looking to get shredded, lean, and stronger in a short time.

I’ve personally felt stronger glutes, leaner arms, and more defined legs just by combining these workouts with smart, filling meals.