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.
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.
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.
Activates muscles of the legs and hips and develops strength and balance used in everyday movements like climbing stairs.
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
Physical Activity
A great way to fit more movement into your day! Try these free workouts at home or work to improve your balance, strength and energy.
