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.
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.
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.
This exercise helps reduce tension and support mobility in the neck and upper shoulders.
Marching on the spot supports circulation, warms up the body and trains coordination and dynamic balance.
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.
