If you find yourself crunched for time, you may find yourself exercising less and less. It could be tempting to skip your workout altogether because you do not have 30 or 60 minutes to exercise during the day.
However, exercising as short as 10 minutes throughout the day can provide health benefits similar to when you can exercise for longer periods of time. Something is always better than nothing with workouts, even if it’s shorter than you would like.
So get moving with these 10-minute workout ideas over lunch, while cooking dinner, over commercial breaks, or during work hours to reap the benefits of exercise.
10 Minute Workout Ideas for Everyone (Even Beginners!)
Whether you are just getting into a workout routine or you are a seasoned exerciser, 10 minutes of movement throughout the day can translate into improving health. Maybe you can find the time to schedule a few 10-minute workout breaks a day with these workout ideas anyone can do.
1. Jump Rope
Jump rope is a great cardio workout and will make you feel like a kid at heart. Running or biking are considered cardio exercises to get the heart rate up, and jumping rope is an underrated efficient workout.
Did you know jumping rope burns more calories per minute than running? Try switching up your speed to add intensity to your workout. With just 10 minutes, you will find jumping rope to provide a heart-pumping workout!
2. Mile Run
You may have to work to do this in 10 minutes, but you can squeeze in a mile run, or work up to this, in this amount of time. By doing so, you'll burn around 100 calories and secrete endorphins (which make you happy) in your brain. Push yourself and you'll find your time to go the distance will get quicker.
3. Go for a Walk
One of the best 10-minute workouts for beginners is walking. According to Mayo Clinic, regular brisk walking can still improve cardiovascular fitness and help with weight regulation.
You can take a 10-minute walk break from your house around your neighborhood or office to break up your day. Going to be on the phone for a meeting? Why not walk while you talk!
See if you can sneak in one or more 10-minute walk breaks throughout your day instead of worrying about fitting in a 30-minute block of exercise.
4. High-Intensity Interval Training (HIIT) Workout at Home
A 10-minute HIIT workout is a great option to get your heart rate up. The concept of HIIT is to do high-intensity exercise for short bursts instead of a moderate exercise for a longer time.
A 2016 study concluded doing short HIIT exercise, around 10 minutes, three times a week for 12 weeks provided similar health benefits compared to those who completed 45 minutes of moderate exercise three times a week.
You can complete a 10-minute HIIT workout anywhere without any workout equipment! Start with 10 jumping jacks, squats, push-ups, and mountain climbers, and then repeat the circuit 5 times. Finish by running in place for 1 minute. You can do it!
As you get used to this workout, try increasing reps to 15 instead of 10.
5. Strength Training Workout
Think you need a gym and at least 30 minutes to get a strength workout in? Think again! You can get a quick strength workout in just 10 minutes.
Warm-up by running in place for 1 minute. Then use 5-8 lbs dumbbells to complete overhead shoulder presses, bicep curls, and tricep kickbacks. Follow with 1 minute of jumping jacks then repeat the weighted exercises.
Start again by running in place for one minute and repeat the entire circuit. Afterward, stretch your muscles for 1 minute. Trade-off with lower body exercises throughout the week to get a total body workout routine in 10-minute intervals.
6. Take a Stretch Break
Do you spend most of your day hunched over a computer, phone, or steering wheel? If so, taking a 10-minute stretch break (or more) can be a healthy addition to your daily routine. Break up long periods of sitting by taking 10 minutes to stretch different muscle groups that get tight from sitting most of the day.
Try breaking up this 20-minute yoga workout into 2 10 minute workouts throughout your work day for stress relief and improve muscle balance.
7. Find the Stairs
Whether at the office, at home, or in a public setting, spend an extra 10 minutes going up and down stairs to add in an efficient workout during the day. If you are just starting a workout program, go slow. Don’t worry about speed.
As going up and down stairs get more comfortable, try going a little faster to keep it challenging.
10 Minute Workouts Recap
No matter your fitness level, anyone can benefit from doing 10 minutes of exercise if your schedule does not allow a longer commitment. Something is always better than nothing when it comes to movement.
If you have dumbbells, you can get in a quick strength workout with lower and upper body exercises. If you do not have any equipment, you can go for a walk, run, or do a full-body weight HIIT workout for 10 minutes.
If you are sitting in front of a screen most of the day, set a few reminders throughout the work day to take a 10-minute break. Stretch, fit in some yoga poses, or spend a few minutes going up and down some stairs nearby.
Gillen JB, Martin BJ, MacInnis MJ, Skelly LE, Tarnopolsky MA, Gibala MJ. Twelve weeks of sprint interval training improves indices of cardiometabolic health similar to traditional endurance training despite a five-fold lower exercise volume and Time Commitment. PLOS ONE. https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0154075#sec006. Published April 26, 2016.
Walk your way to fitness. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261. Published May 19, 2021.