Life’s hectic, we all know that. Amid work, family, social obligations and a thousand other things, there can seem as though there’s barely a moment to sit down, let alone fit in a full workout.
But here’s the thing: Being fit doesn’t necessarily mean a lengthy gym session or a date with a long trail. What if I said that only ten minutes a day is all you need to stay in shape? It sounds like it’s too good to be true, doesn’t it? But believe me, it’s not just possible — it’s something I’ve actually begun doing myself. And, spoiler alert, it works.
Now, I get it: “quick workout” probably sounds kind of, erm, underwhelming. I mean, what can you do in ten minutes anyhow? But you’d be surprised. You can work out with intensity in a focused, efficient 10-minute session that will make your heart beat, your muscles contract and leave you feeling surprisingly good, even if that’s all the time you have. I mean, let’s be real: Many of us have at least 10 minutes a day to squander. We just have to figure out a way to work with it.
So, if you’re wondering how you can do that, keep reading. Your busiest days need not be an exercise wasteland. Here’s how you can still fit in a 10-minute workout — and it won’t feel like a missed workout.
1. Train with High Intensity Interval Training (HIIT) in Mind
Fine, no dilly-dallying: HIIT is your friend. High-Intensity Interval Training is a technique where you intersperse short blocks of intense exercise with brief recovery periods. Time and time again, it has been proven that this type of training works wonders in a short period. Seriously, it’s one of those kind of workouts that gets you gasping for air but also feeling like you’ve done something major.
The best part about HIIT is that you can scale it to any level of fitness. And you don’t need fancy equipment — just your body and the will to push it a little. You can do 20 seconds of squats, 20 of jumping jacks, 20 of push-ups and then rest for 20 seconds. If you do this four or five times, bam, your 10 minutes are gone. Not bad, right?
2. Mix in Bodyweight Exercises
You don’t need the gym to get in a great workout. Bodyweight exercises offer the perfect fast-and-effective workout. Push-ups, squats, lunges, planks — you know — moves that hit multiple muscle groups. I mean, sometimes if I’m running late in the morning I will just do a round of squats and push-ups while my coffee is brewing.
So, yeah, it sounds like a no-brainer, but bodyweight movements can be deceptively hard. They kick your core, strengthen muscle, and boost strength all without any equipment. And, when you’re short on time, exercises can be stacked. For example, perform 30 seconds of squats, followed by 30 seconds of push-ups, then finish with 30 seconds of planks, and repeat the sequence.
3. Combine Strength and Cardio
It’s all about efficiency. When you work strength into your HIIT routine, not only do you burn fat, but you replace the fat with lean, explosive muscle. You don’t have to opt for just one or the other, and you don’t have to run a separate workout by opting to do a blend of both, you’ll keep that heart rate up and the muscles engaged.
A “fast workout” can be running from bodyweight squats to high knees, or burpees. This not only keeps you guessing, but also torches more calories. I like to think of it as a “two for one.” You’re getting a smart variation of both strength and cardio, and no time is being wasted.
4. For a more gentle routine, try Yoga or Stretching
I mean, I understand now: Perhaps you’re not always in the mood to exert and that does not necessarily a workout make. And that’s perfectly okay. At other times a soothing 10-minute yoga or stretching session will do the trick. It can even help relieve tension, increase flexibility and soothe your mind, particularly if you’re feeling stressed.
You can follow along with a few basic stretches like cat-cow, downward dog and child’s pose. Or, if you’re feeling a bit of flow, try a sun salutation. There is something so grounding about yoga, and it doesn’t take a lot of space or equipment. What’s more, it’s an excellent reset if you’ve been sitting at a desk all day.
5. Make It a Routine
Here’s where things get a bit “less magical” and a bit more realistic. The secret to incorporating a 10-minute workout into your life on a regular basis is to build it into the rhythm of your day. I know it’s easy to just skip workouts when there’s no need to do them or when they are an afterthought. But actually, once you make it a habit, it becomes easier to follow.
Consider scheduling these 10 minutes of movement at roughly the same time each day — as soon as you wake up, during your lunch hour, or just before bed. I’ve learned that doing so makes it much easier to stick to. And even if you manage only a few hours of it a week, that still counts. It’s making small changes that accumulate over time.
6. Use Your Environment to Get Creative
One other thing I’ve learned, is you don’t always have to “workout” in a defined space. And sometimes, it’s about sneaking movement into whatever you’re doing. “Instead it’s about incorporating exercise in a way that’s easy and practical so it becomes a normal part of the day.” he said to do, for example, if you’re waiting for your dinner to cook, or waiting between appointments, or if you’re on a short break from work, doing an exercise like wall sits or jumping jacks.
When I fill my water bottle or go to the bathroom, I also take advantage of the opportunity to do brisk walking lunges or a few rounds of climbing the stairs in my apartment building. If I’m feeling especially anxious or restless, I sometimes take another 10 minutes to do that on purpose. Even the act of pacing while chatting on the phone can add a few extra steps into your daily total.
7. Don’t Overthink It
One of the greatest barriers to doing a 10-minute workout, is overthinking it. You may begin questioning whether the exercise is “good enough” or “worth it.” But honestly, don’t sweat it. Ten minutes is better than no minutes. It is not about perfection; it is about making progress, no matter how slight.
If all you have is 10 minutes, give it your all. I’ve had days when I wasn’t motivated to do much, but I would tell myself, “Just for 10 minutes, that’s all.” And each time I have, I’ve walked away happy that I did.
Final Thoughts
This 10-minute workout is really a game changer. It’s brief, effective and can fit into even the busiest of days. Whether through a fast HIIT session, some body-weight exercises or a gentle stretch, there’s a space for a bit of movement. And let’s be real — if we have time to mindlessly scroll through social media or watch a dozen episodes of a show, we can surely find 10 minutes to focus on our physical well-being.
So the next time you only have five minutes to spare, keep in mind: Sometimes, a little goes a lot. You don’t need an all-day workout to stay fit — all you need is the will to make it happen. Try it, and those 10 minutes might end up the highlight of your day.
