10 minute home workout
Don’t have time for a full 30-minute workout? Or maybe you’re just starting out or returning to exercise? 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 physical activity guidelines in a way that fits your routine. Start small and aim to build up gradually. For example, working toward 3–5 sessions per week.
Warm‑Up (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 step close by.
1. Side lunges
Recommended Repetitions: 10-15 repetitions each leg
- Start in a standing position with your feet slightly apart
- Step out to the side, keeping toes pointing forward
- Complete a lunge to the side, bending at the knees to lower downwards
- Push off from your bent leg to return to the starting position and repeat on the opposite side
2. Mountain climber twists
Recommended Repetitions: 10-15 repetitions each side
- Start on your hands and toes
- Bending at the knee, bring your left knee forward directly under your chest while keeping your right leg straight
- Quickly alternate legs while keeping your core muscles tight
- 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
3. Dead bugs
Recommended Repetitions: 10-15 repetitions each side
- Lie on back with arms extended upwards and knees bent at 90degrees with feet in the air
- Drop your arm and leg on the opposite side and make sure your leg doesn’t touch the floor
- Bring them slowly back up to starting position and repeat with opposite side
4. Backward lunge with front kick
Recommended Repetitions: 10-15 repetitions each side
- Start in a standing position with your feet slightly apart
- Keeping your torso upright and your core engaged, step back with one foot to complete a lunge - bend your knees to approximately 90 degrees
- Step back toward starting position, swinging your leg through to complete a kick
- Return to starting position and repeat on the other leg
5. Plank push-ups
Recommended Repetitions: 10-15 repetitions
- Start in a plank position with elbows and knees on the ground
- Place down one hand at a time to lift up into a push-up position
- Keep back straight and core engaged
- Return one elbow at a time back down into the plank position
- Repeat, alternating arms
