10 Minute Workouts For Busy Work Days

New Year resolutions are full of energetic intentions to get fit and healthy. But how have those been working for you? Most of us are far too busy for our own good. Getting caught in the cycle of schedules, deadlines, and ‘to-do’ lists will have us scrambling to reach for that glass of wine at the end of the day, forget about a workout. And who’s got time for that anyway?

!0 minute HIIT workout

But often the misconception about the term ‘workout’ is that it has to be some long, complicated thing that you dread before you’ve even begun. The truth is, a workout can be as long or short as you want it to be. Short bursts of exercise here and there can be fun and easy to do. The key is to just get started with what you can do right now, and take it from there.

That’s why we love this 10-minute strength workout. Its quick, easy, and you don’t need any gym equipment. It would probably take you longer to unload the dishwasher. Really. Go on, give it a go.

strength-training-office-wellbeing

Yes. 10 minute workouts work.

Just ask the folks over at Adidas. A recent article shows that short workouts can have some impressive benefits:

Cardiometabolic health

An increase in cardiometabolic health can be achieved with as little as a 4-minute workout routine. Several studies noted a positive effect of high intensity exercise in overweight and/or sedentary individuals. For those with very low levels of fitness, this can mean a significant decrease in mortality risk.

Blood sugar level control

Better control of blood sugar levels has been noted in overweight individuals following a 2-month short, but high intensity, period of exercise. Plus, short workouts don’t make you as exhausted as regular workouts, so your appetite won’t overwhelm you right after you finish.

Mental focus

Improved mental focus is noticeable after completing just 10 minutes of vigorous exercise. This makes short workouts a great option when you need to take a break between two mental activities.

Other benefits include:

  • Improving mood and brainpower
  • Building strength
  • Managing weight
  • Lowering blood pressure
  • Reducing stress
  • Getting better sleep

Man doing a 10 minute HIIT workout

Get your 10 minutes a day.

Make time for exercise. For your health. For you. Yes, I know. It’s easier said than done. But just 10 minutes? I think we can make that work. 

Here are some ideas to get you started:
  • Try a 10 minute workout on your lunch break. Maybe a quick session in the park?
  • Take 10 minutes before work to get you energised and motivated for the day.
  • Take 10 minutes after work to wind down and de-stress after a long day.
  • Try a 10 minute workout in the living room or kitchen, while you’re waiting for the rice to cook.
  • Try a 10 minute workout before the kids get up in the morning, to get some extra “you” time.
  • Take 10 minutes while you’re binge watching your favourite series.
  • Got 10 minutes to spare? Wondering what to do? Get moving!

Woman doing 10 minutes workout with pushups

More 10 minute workouts for you try right now.

We love these quick workouts from self.com.

10 minute beginner workout

5 push ups

  • Begin in high plank position, placing wrists under your shoulders.

  • Bring knees to the floor. (As you get stronger, you can keep the knees raised.)

  • Bend elbows, moving your body to the floor. Go low.

  • Push through palms to straighten arms.

  • Do this 5 times.

10 bodyweight squats

  • Stand up staright with feet hip-width apart.

  • Hinge at hips and push your butt back and down to lower into a squat.

  • Keep chest lifted and abs tight. Push up from your heels to return to standing position.

  • Do this 10 times

16 plank taps

  • Begin in high plank position, placing wrists under your shoulders. Keep abs tight.

  • Bend knees to the floor. (As you get stronger, try to keep knees lifted.)

  • Touch the opposite hand to the opposite shoulder or elbow.

  • Do this 16 times, alternating hands.

20 jumping jacks

  • Stand with arms at your sides and feet together.

  • Jump feet and arms out at the same time, raising your arms so they meet above your head.

  • Jump feet back together and lower arms back down to your sides.

  • Do this 20 times.

Rest for 45 seconds, then do it all again. Do as many circuits as you can in 10 minutes.

Man doing HIIT workout

10 minute low sweat lunch break workout

Bodyweight squats for 2 minutes

  • Begin standing with feet just a little wider than hip-width apart.

  • Sit into a squat, without letting your knees go further than your toes. Keeping your weight in your heels, and your chest up.

  • Do this for two minutes.

Rest for 30 seconds

Push ups for 2 minutes

  • Begin in high plank position. Put your hands shoulder-width apart.

  • Bend your arms, lowering your chest close to the floor.

  • Push back up to a plank position.

  • Do this for two minutes.

Rest for 30 seconds

Planks with T rotation for 1 minute on each arm (rest for 30 seconds between each side)

  • Begin in high plank position with your feet hip-distance apart.

  • Rotate your whole body to the right into a side plank position, with your left shoulder above your left wrist.

  • Extend your right arm to the ceiling and keep driving your hips up.

  • Bring your right arm back down to high plank position.

  • Do this for one minute. Then rest for 30 seconds and repeat on the opposite side.

Rest for 30 seconds

Standing Oblique Crunches for 2 minutes

  • Stand with your feet hip-width apart. Place hands behind your head and keep elbows wide.

  • Lift your left knee toward your left elbow while you bend your torso up and over to the left.

  • Bring your left foot back to standing position and repeat on the other side, lifting your right knee towards your right elbow.

  • Do this for two minutes, alternating sides each rep.

Now that you’re on your way to becoming a 10 minute workout master, don’t forget to track your workouts and rack up rewards on Fitlink.