10 minutes of exercise a day: what workouts can you do at home?

Always on the go and given up on exercise altogether? That’s not great… But what if we told you it’s possible to ease back into sport with just 10 minutes a day? You might think: what’s the point? Yet 10 minutes a day is already a really good start. In this article, you’ll find how to fit exercise into a busy schedule, which activities to choose outdoors or at home, a 10-step routine to do in your living room, and a quick word on the benefits of exercise. Let’s take a closer look at the express workout…

How to exercise when you have no time?

You’re overbooked — work, your partner, the kids, household demands… We completely understand! So you simply have no time to dedicate to physical activity. And that’s where you’re selling yourself short, because not only does it mean you’re not carving out enough time for yourself, but you’re also missing out on everything exercise can bring to your life.

Ideally, 30 minutes of physical activity per day is recommended. Physical activity includes sport, but also any activity that involves movement in one way or another: walking, gardening, gentle stretching, taking the stairs, DIY, playing with your dog… On top of those 30 minutes — which aren’t necessarily hard to reach — you can add a small dose of actual exercise. Committing to just 10 minutes of sport a day is already a huge step. And those 10 minutes might (almost certainly will!) inspire you to do more, little by little.

What exercise can you do in just 10 minutes a day?

It all depends on your personal preferences!

If you’re the type who likes to head outside for a workout, you can absolutely do your daily 10 minutes of exercise outdoors. It’s simple: lace up your trainers and head around the block. On a bike, by running, or at a brisk walking pace! And if you’re feeling motivated, try interval running, a lively way to vary the effort. Structure your 10 minutes like this:

• Take 2 minutes to warm up with a few high knees, heel flicks and hamstring stretches.
• Then move into a 30/30 format: 30 seconds of sprinting followed by 30 seconds of jogging, for 7 minutes.
• Use the final minute to stretch properly, including your back, which suffers from a sedentary lifestyle.

Note that interval training works just as well on a bike, alternating between fast pedalling and a relaxed pace.

If you’re more the type to work out at home, your living space can easily become an express gym. If you have equipment like an exercise bike or treadmill, set a timer for 10 minutes! There’s nothing stopping you from watching a TV show or a video online at the same time. You could also make dance your daily workout session. Put together an upbeat 10-minute playlist and let loose! Or learn a new dance, bit by bit, using tutorials available online, combining the useful with the enjoyable. And if you enjoy fitness, it’s entirely possible to build 10-minute ‘mini-routines’. The key: choose full-body exercises that work all the main muscle groups!

10 minutes of exercise a day: a sample routine, please!

Want to adopt a quick fitness routine and work out from your living room? We’ve got you covered!

1^st step: gently roll your shoulders forwards (10 times), then backwards (10 times). Do the same with your neck: let your head drop, then bring your right ear towards your right shoulder, and your left ear towards your left shoulder. This gently loosens up your neck. Roll your ankles and wrists too, to take care of all your joints.

2^nd step: squats for one minute, to warm up the thighs, loosen the lower back and begin engaging the glutes and core.

3^rd step: step it up a notch by alternating for one minute: a squat, a lunge, a squat and a lateral lunge, on each side. Your ankles, calves, knees and hip extensors are gently warmed up in the process.

4^th step: move into sumo squats for one minute. At the bottom of each rep, hold the low position for a few seconds. Avoid letting your glutes push too far back, to better target the inner thighs. As you rise, lift your arms overhead to stretch your shoulders and open up your chest.

5^th step: grab two light dumbbells, or a water bottle in each hand, and for one minute, perform squats while raising your arms out to the sides. This works your arms while engaging your thighs and core (to keep your balance).

6^th step: move to the floor on a mat. Lie on your back and raise your legs perpendicular to the ground. Place your hands at your temples and perform gentle crunches, without straining or pulling on your neck. Focus on lifting upwards rather than forwards, to really engage your abs. This exercise should last one minute.

7^th step: stay lying down, place your feet flat on the floor hip-width apart, knees bent. On an inhale, lift your glutes, hips and core towards the ceiling (bridge pose). Lower back down on the exhale. Repeat bridges for one minute.

8^th step: prop yourself up on your elbows and move into one minute of bicycle crunches, keeping your feet off the floor throughout. A great exercise to work your core. Finish by lowering your back to the floor and drawing your bent knees into your chest for a few moments.

9^th step: turn face down and move into one minute of alternating half push-ups (on your knees) and knee-to-chest tucks (alternating right and left). This exercise combines core stability and cardio.

10^th step: finish your 10-minute routine with one minute of jumping jacks. Start standing with your arms by your sides and feet together. Jump, spreading your arms and legs wide. Your hands should meet above your head. Jump again to return to the starting position.

Feel free to adapt this routine: swap exercises, drop some, extend others to two minutes. It’s entirely up to you! The most important thing: carve out 10 minutes in your day and use them to move!

10 minutes of exercise a day: how do you make it a habit?

With 10 minutes of exercise a day, the hardest part isn’t the effort, it’s sticking with it. Pick a set time in your day, such as first thing in the morning or when you get home in the evening, and set a timer for 10 minutes. Keep your mat and light dumbbells (or water bottles) within easy reach so you don’t waste any time.

To keep things fresh, switch up the format from one day to the next: a mini fitness routine in the living room, an upbeat 10-minute playlist to dance to, or an interval run around your neighbourhood. And if you feel like doing more, simply extend some of the exercises.

The benefits of exercise

You’re probably already familiar with the benefits of physical activity, but it’s always worth a reminder!

• Exercise gets you moving and invites you to listen to your breathing, at your own pace.
• It lets you carve out time for yourself while moving, a particularly precious moment for women. If you have joint issues or chronic pain (and back pain can affect you at any age!), ask your doctor for advice before you get started.
• It also goes hand in hand with other key everyday habits, such as our handy tips on digestion.
• Exercise is also a great way to take a break: when we move, we give ourselves a proper pause in the day, away from stress.
• Physical activity of course has its place when it comes to looking after your figure and/or your healthy weight, alongside a varied diet. It keeps you moving every day.
• Another benefit: it gets your muscles working.
• Finally, exercise fits naturally into a balanced lifestyle!

Frequently asked questions

How can I exercise when I have no time?

Start small: 10 minutes of exercise a day to ease back in gently, on top of everyday movement such as walking, taking the stairs, gardening or playing with your dog. For tips on sticking with it, see the section on how to make it a habit.

What exercises can I do at home in 10 minutes?

The suggested routine has 10 steps: a joint warm-up, squats, lunges, sumo squats, squats with dumbbells, crunches, bridges, bicycle crunches, half push-ups with knee-to-chest tucks, and jumping jacks. You can also dance to a 10-minute playlist or use an exercise bike.

Is 10 minutes of exercise a day enough?

Ideally, 30 minutes of physical activity a day is recommended, including walking and everyday movement. Your 10 minutes of exercise come on top of that: it’s already a real step forward, and it may well make you want to do more over time.

Do I need equipment for a 10-minute home workout?

Not really. A mat is enough for the floor exercises, and two water bottles can stand in for light dumbbells. If you have an exercise bike or treadmill, simply set a timer for 10 minutes.

Can I do this routine if I have back or joint pain?

If you have any pain or medical condition, ask a doctor or another medical professional for advice before you start. They can tell you which exercises suit your situation.

Related articles

• 6 exercises with a ball to lose belly fat
• 6 exercises for the glutes with a small ball
• 4 ab exercises to do with a ball
• 4 slimming exercises to do in the car!

Useful categories: Slimming Exercises, Fitness.

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