10 minute home workout

Don’t have time for a full 30-minute workout? No problem! This quick, at-home workout can be done in just 10 minutes. Short bursts of activity can help boost energy, focus and mood. Over time, they can contribute toward the recommended movement guidelines in a way that fits your routine. Start

Workouts

Workout sequence

Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.

1. Warm ups (2 minutes)

Choose any gentle, dynamic movements like arm circles or shoulder rolls to improve blood flow and joint mobility. Then start to slowly increase your heart rate and prep your lower body by marching on the spot with high knees, jogging on the spot, or doing step‑up knee lifts if you have a staircase or a step close by.

Step up knee lifts

Activates muscles of the legs and hips and develops strength and balance used in everyday movements like climbing stairs.

2. Side lunges

Recommended repetitions: 10-15 each leg
  1. Start in a standing position with your feet slightly apart
  2. Step out to the side, keeping toes pointing forward
  3. Complete a lunge to the side by hinging back with the hips and bending at the knees to lower downwards
  4. Push off from your bent leg to return to the starting position and repeat on the opposite side

3. Mountain climber twists

Recommended repetitions: 10-15

1. Start on your hands and toes
2. Bending at the knee, bring your left knee forward directly under your chest while keeping your right leg straight
3. Quickly alternate legs while keeping your core muscles tight
4. Try to keep your body in a straight line without dipping in the low back. if this is too challenging, try doing the exercise on your knees

4. Dead bugs

Recommended repetitions: 10-15 repetitions each side
Dead bugs
  1. Lie on back with arms extended upwards and knees bent at 90 degrees with feet in the air
  2. Drop your arm and leg on the opposite side and make sure your leg doesn’t touch the floor
  3. Bring them slowly back up to starting position and repeat with opposite side

5. Chair leg squats

Recommended repetitions: 10-15

1. Stand in front of chair
2. Slowly squat down until your bottom gently touches the chair
3. Your knee should not pass over your toe
4. Pause for 1 second and then slowly come back up again.

6. Plank push-ups

Recommended repetitions: 10-15
  1. Start in a plank position with elbows and knees on the ground
  2. Place down one hand at a time to lift up into a push­-up position
  3. Keep back straight and core engaged
  4. Return one elbow at a time back down into the plank position
  5. Repeat, alternating arms

Physical Activity

Simple workouts for everyone

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt.

Browse all
Workouts
Man doing squat exercise in back yard

Beginner-friendly workout

If you’re new to exercise, or have been inactive for a while, it’s best to start slow and build up

Workouts
Woman doing dead bug exercise outdoors in back yard

10 minute home workout

Don’t have time for a full 30-minute workout? No problem! This quick, at-home workout can be done in just 10

Workouts
Female doing lunges in lounge room for stability, strength and balance

Stability and balance

Try these stability and balance exercises to complement your cardiovascular and strength training. This will achieve many benefits such as

Workouts
Woman outside in back yard doing stretching and strength exercises

Total body strength

This workout combines movements that engage multiple muscle groups and is designed to target full body muscle strength, stability and

Workouts
Man doing step up knee lifts in lounge room

No running cardio

Cardiovascular activity (or cardio for short) supports heart health and helps improve endurance, energy levels and overall wellbeing. An alternative

Exercises

Sprinter sit up

Uses muscles in the stomach and hips and develops strength and coordination used in everyday movements like bending and getting