When you buy through links on our articles, Future and its syndication partners may earn a commission.
Credit: Getty Images / filmstudio
Time and time again, we’ve covered science that shows brief bursts of activity can significantly improve your wellbeing. One of our writers even found that something as simple as 10 squats every evening while they brushed their teeth improved their hip mobility and knee strength.
On a day when it would easy to do nothing, if you choose to do something, however small, you’re making a positive change for yourself, and that’s something to be proud of.
Certified trainer and We Run coach Amanda Grimm agrees: “It’s safe to say that pretty much all movement is positive.”
I asked her to share her top tips as a coach and trainer on how to get the most out of your time if you’ve only got 10 minutes to work out. Here’s what she had to say.
1. Keep it simple
“Try equipment-free routines you can do at home,” says Grimm. Routines that focus on single exercises or parts of the body, like a squat workout, core routine or lunges, are all great and will keep you moving.
You could try this equipment-free beginner 10-minute HIIT workout to get your heart rate up, or these 10 standing ab exercises (one minute per exercise) to work on your core strength.
2. It doesn’t have to be punishing
“Try something simple like gentle yoga or Pilates,” says Grimm, “or a bit of resistance band work.”
“This type of activity can help increase your mobility and remove stiffness, plus it’s low-impact and relaxing.”
One of Fit&Well’s regular contributors tried this 10-minute yoga full-body stretch and couldn’t believe the results. You’ll also find plenty of short routines on our selection of the best Pilates YouTube channels.
3. Run through a single set
“A one-set workout can help build muscle and strength, and is ideal for people who are short on time, want to stay strong and toned,” says Grimm.
If you have a regular workout you enjoy, but less time than you’d usually commit to it, try doing the same exercises with a heavier weight than usual, or if you don’t have home gym equipment, slow the tempo of each bodyweight exercise to make each rep harder.
“It’s about doing one tough set that feels so challenging you couldn’t lift any more with good form,” says Grimm. “Start with a five-minute warm-up of light cardio and a quick stretch. Then lift a weight that’s heavy enough that you’ll be struggling by the end.”
Remember to choose a challenging weight that you can still lift safely and with good form. Your final reps should be difficult, but not impossible.
4. Set micro goals
“Instead of viewing a 10-minute workout as not enough activity, set yourself a little challenge to achieve in that time,” suggests Grimm.
“Maybe do a daily plank, stair climb or rebound on a trampoline,” she says. “See how long you can do these for and whether you can build on them each time.”
5. Go outside
“Ten minutes is long enough for a brisk walk or run,” says Grimm.
While it might seem like barely enough time to get your heart rate up, if you plan ahead, you can get more out of that small slice of time.
“Get your shoes ready by the door so you can head out as soon as you get off that work call or pop the dinner in the oven,” she suggests. “You can achieve a short burst of cardio and feel the physical and mental benefit of being outdoors.”