If I only have 10-minutes to exercise, this is what I would do
Don't skip your workout just because you only have a few minutes. Every minute of movement ADDS up!
Sure, it would be great to have hours each day to exercise, hit the spa, go to lunch, then get a walk in — but… if you’re like me, that isn’t going to happen. I’ve got a day job that is pretty demanding, along with all of my home responsibilities, getting meals on the table, etc etc… you know what I am talking about, don’t you!
So, like you, sometimes I only have ten minutes to fit my exercise in. My usual timeframe for exercise is in the morning before work (walking/jogging or rucking) if I am working from home that day, and then a targeted strength workout in the evening after dinner. On a perfect day, I get both workouts in, but come on… perfectly scheduled days just don’t happen every day.
AND THAT IS OK!
Life happens.
If you only have ten minutes to exercise
Here are three 10-minute workouts, each designed with a different focus: strength training, yoga, and HIIT.
Always check with your doctor before starting any new exercise program. Listen to your body and stop if you feel pain or discomfort. You are responsible for your own health and safety.
Some of the exercises have a video link, and some have the instructions written out.
10-minute strength training (full body)
Equipment: Dumbbells, kettlebell(s), or resistance bands (optional)
➡️ 40 seconds work / 20 seconds rest between sets — repeat each exercise twice.
Click each exercise for a tutorial if needed. If you are a beginner, choose a weight that you are comfortable with (one to five pounds) until you are comfortable with the movement.
Goblet squat: hold a dumbbell or just clasp hands, then squat to parallel, then repeat.
Isometric push-up: standard or on knees, and hold push up at bottom for 10 seconds, then repeat.
Alternating bent-over rows: hold a kettlebell, dumbbell (or bands) in each hand, hinge at the hips with a flat back, and keep your core tight and gaze down. Row one kettlebell to your ribs, lower it, then row the other, alternating sides while staying in position.
Reverse lunges: alternate legs with a dumbbell (make sure knees don’t extend past your toes.
Overhead press: this is one of my favorite strength exercises with dumbbells. My fav girl from Girls Gone Strong will show you how in the video.
10-minute yoga flow
Equipment: Yoga mat
➡️ flow-based, hold each pose for 30-40 seconds.
Mountain pose: improves posture and body awareness. It can help counter the effects of prolonged sitting.
Stand with big toes touching, heals slightly apart.
Lift then spread toes then lower them back to the ground/mat.
Stack your shoulders, hips, knees and ankles in a straight line.
Arms should fall at your sides with palms facing forward.
Look straight ahead and breathe.
Crescent lunge: creates flexible strength and tones the lower body. (right)
Root your front foot into the ground with the knee stacked over the ankle at 90 degrees.
Keep your back leg straight, weight on the toes, and press the back heel down and back.
Draw the inner thighs toward each other, tuck the pelvis slightly, and lift the ribcage.
Lengthen the spine, keep the chin tucked, and open through the heart.
Extend the arms straight with no bend, hands together or apart, fingers spread wide. Now hold a forward gaze.
Crescent lunge (left)
(now the left side - same instructions as right).
Downward-facing dog: energizes the body. Stretches the shoulders, hamstrings, calves, arches, and hands. Strengthens the arms and legs.
Position body in an inverted "V" with the palms and feet rooted into the earth and sitting bones lifted up toward the sky.
Keep arms and legs straight, and your body weight is equally distributed between the hands and the feet.
Ribcage is lifted and your shoulders are square to the earth and rotated back, down and inward.
Keep your gaze down and slightly forward.
Cobra: increases spine flexibility.
Lie face down with legs extended, feet hip-width apart, and tops of feet resting on the mat.
Place hands under shoulders, fingers spread wide, and hug elbows in close.
Press through the tops of your feet and lift your head and chest, keeping lower ribs grounded.
Roll shoulders back and down, draw the heart forward, and keep the neck long.
Seated forward bend: stretches your spine, hamstrings, and shoulders.
Sit tall with your sit bones rooted, then hinge forward over your thighs.
Bring your ribs to your thighs (or as far as comfortable to you) and keep a flat back, bending knees if needed.
Wrap your index and middle fingers around your big toes if possible.
Keep chest close to thighs as you lengthen forward with a flat back.
Draw inner thighs and pinky toes inward, with the neck as a natural extension of the spine.
Supine spinal twist (right): stretches back muscles and spine.
Lie on your back (supine), bend one knee, and cross it over the opposite side of the body.
Use your hand to gently press the bent knee toward the floor while keeping both shoulders grounded.
Extend the opposite arm out and turn your gaze toward that hand.
Supine spinal twist (left)
(left side - same instructions as right)
Happy baby pose: releases lower back (can help with lower back pain).
Lie on your back with knees bent wider than the hips, shins and ankles stacked at 90 degrees.
Grab the inside soles of your flexed feet (or use a strap if needed).
Press the knees down toward the floor, drawing thighs in toward the torso.
Lengthen the spine, release the tailbone down, extend through the back of the neck, and gaze up.
Savasana aka corpse pose: relaxation and focus on breathing.
Lie flat on your back with arms resting by your sides, palms open to the sky.
Draw shoulder blades back and down, letting them rest evenly on the earth.
Extend legs long, heels in and toes naturally falling out.
Close your eyes, soften everything, and turn your gaze inward.
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10-minute HIIT (cardio + conditioning)
Equipment: Bodyweight only
➡️ 20 seconds work / 10 seconds rest, two rounds.
Click the link for video instruction or follow the written steps.
Jump squats (or bodyweight squats)
Mountain climbers
Start standing tall and reach your left hand overhead as you drive your right knee up.
Switch sides by lowering the left hand and lifting the right hand high.
Drop your right foot back to the floor as you drive your left knee up.
Burpee jump (or remove the jump part and do burpee only). If you hate burpees, try running in place or doing jumping jacks instead.
High knees with or without a jump rope.
Push-up to shoulder tap (modify with knees on ground if needed).
Start in a high plank with hands under shoulders, core braced, and body in a straight line.
Lower down into a push-up, keeping elbows close to the body.
press back up to plank.Lift one hand to tap the opposite shoulder while keeping hips steady.
Place the hand back down, then repeat the push-up and tap on the other side.
Total time: 2 rounds × 5 moves = 10 minutes.
Bonus: here’s a PDF of the workouts so you can print:
Want to get 30 minutes of exercise in, but can’t do it all at once? Break it up — do 10 minutes in the morning, 10 minutes on lunch break, and 10 minutes in the evening.
Mix it up in a way that works for your schedule.
Looking for a walking workout instead? Here you go:
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Resources you might find helpful:
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➡️ Healthy Resources page.
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Cheers to 10!
All material on the Grow Healthier + Happier publication is provided for educational purposes only are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your physician for any questions you have about a medical condition, and before undertaking any diet, exercise or other health-related programs.
Corpse pose is my favourite 😂😂
really nice exercises @Melissa Scala have a good one!!