10 minute home workout

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

WorkoutsIntermediate

Workout sequence

This workout can help you work towards meeting the Australian 24-Hour Movement Guidelines, which recommend being physically active on most days and including muscle-strengthening activities on at least 2 days per week, and functional activities on at least 3 days per week.

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.

Demonstration of a step-up with knee lift

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
Demonstration of a side lunge
  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. Chair leg squats

Recommended repetitions: 10-15
Demonstration of a chair squat
  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.

4. Mountain climber twists

Recommended repetitions: 10-15
Demonstration of mountain climber twists in a plank position

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

5. 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

6. 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

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