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 small and aim to build up gradually. For example, start with completing 1–2 sets of each exercise, gradually building up to 3–4 sets, and working toward 2–3 sessions across the week.

Note: If you have been inactive for a while, have heart disease, any other major health problems, injuries or are pregnant, please check with your GP, an Accredited Exercise Physiologist or other health professional before following this sequence.

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 staircase or a step close by.

Man steps up onto small step, balancing on one leg and lifting opposite knee up toward his chest

Back to all workouts Previous workout
1. Side lunges
Side lunges
2. Mountain climber twists
Mountain climber twists
3. Dead bugs
Dead bugs
4. Chair leg squats
Chair leg squats
5. Plank push-ups
Plank push-ups

1. Side lunges

Recommended Repetitions: 10-15 repetitions each leg

Side lunges
  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

2. Mountain climber twists

Recommended Repetitions: 10-15 repetitions each side

Mountain climber twists
  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

3. Dead bugs

Recommended Repetitions: 10-15 repetitions each side

Dead bugs
  1. Lie on back with arms extended upwards and knees bent at 90degrees 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

4. Chair leg squats

Recommended Repetitions: 10-15 repetitions

Chair leg squats
  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

5. Plank push-ups

Recommended Repetitions: 10-­15  repetitions

Plank push-ups
  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