Short on time? Try these quick and effective 10-minute workouts to fit into your busy schedule to feel amazing and achieve results!
When I first started my fitness journey, I believed that my workouts had to stretch for an hour to achieve results. But you know what happened? I found myself frustrated, inconsistent, and lacking the progress I craved. It wasn’t until I discovered the power of 10 to 20-minute workouts that everything changed.
Even on my busiest days, a quick 10 minutes proved transformative. I shared this revelation with my husband, who juggles a full-time job. Committing to 10 minutes, 4 to 5 times a week, has left him feeling rejuvenated and accomplished after each session. It’s a manageable routine that fits snugly between work and dinner.
I know many people feel daunted by the idea of starting a fitness routine amidst a hectic schedule. That’s why I’m eager to introduce you to effective 10-minute workouts that prove consistency matters more than duration. In this blog post, I’ll go into the importance of warm-ups and cool-downs, even in short sessions. You’ll find a variety of workouts, from full body workout at home without equipment (some with equipment) to quick workouts for abs.
Each workout section includes a linked video, making it easy to incorporate into your routine. Plus, I’ve created a sample one-week workout schedule to illustrate how to achieve a balanced workout routine that leaves you feeling energized and reaping long-term health benefits.
I hope you find this helpful! Share your thoughts and experiences in the comments below—I’d love to hear how these 10-minute workouts are reshaping your fitness routine.
This post is all about quick and effective 10 minute workouts!
10 Minute Workouts At Home
Table of Contents
- 10 Minute Workouts At Home
- Benefits Of 10 Minute Workouts
- This post was all about quick and effective 10 minute workouts!
Benefits Of 10 Minute Workouts
In many of my blogs and Instagram posts, I often emphasize the importance of consistency in workouts, especially for those with busy schedules. A common question I receive in my DMs is, “Are 10-minute workouts effective?” The answer, plain and simple, is a resounding YES! Results aren’t about the duration of a workout but rather the consistency of it. Even with a hectic agenda, completing just 10 to 15 minutes, 5 to 6 times a week, can get remarkable results and long-term health benefits.
Here’s why 10-minute workouts are so beneficial and effective:
- Time Efficiency: These workouts are a lifesaver for busy days, allowing you to sneak in some physical activity without disrupting your schedule.
- Convenience: Forget about traveling to the gym; you can do these 10 minute workouts anywhere, be it your home, office, or even outdoors.
- Increased Energy: Even a brief 10 minute can energise you and keep you sharp throughout the day.
- Mood Boost: Exercise triggers the release of endorphins (happy hormones), lifting your mood and reducing stress in just 10 minutes.
- Metabolism Boost: Short bursts of activity boost your metabolism, aiding in calorie burning and weight management.
- Consistency: Regular 10-minute sessions build a solid exercise routine, helping you stay consistent as its manageable regardless of how busy your days get.
So, if you’ve been hesitant about the effectiveness of quick workouts, rest assured—10 minutes is all it takes to make a difference in your health and fitness journey.
Quick Warm-Ups
While the workouts I’m about to share may only take 10 minutes, it’s crucial to kick things off with a quick warm-up. Here’s why warming up is essential before getting into your workout:
- Improved Muscle Elasticity: Warming up increases muscle temperature, making them more flexible and reduces chances of getting injured.
- Enhanced Joint Flexibility: Warm-up activities improve joint mobility, reducing the risk of strains, sprains, and other joint-related injuries.
- Improved Performance: A warm=up gets your body for optimal performance, enhancing overall workout performance and results.
- Post-Workout Recovery: Warm-ups aid in post-workout recovery by reducing muscle soreness and promoting blood flow.
Your warm-up can be as quick as 1 minute, and you can easily find routines on YouTube. For example, marching on the spot for 20 seconds, arm circles for 20 seconds, and torso twists for another 20 seconds target all your muscles before your 10-minute workout. This simple routine ensures your body is ready to tackle your workout effectively and safely.
Cardio 10 Minute Workouts
If you’re aiming to work out 5 times a week, especially with 10-minute sessions, incorporating at least 2 cardio workouts is key. Cardio exercises offer numerous benefits for overall health, whether you’re aiming to shed pounds or build muscle. Here’s why cardio is essential:
- Improved Heart Health: Cardio strengthens the heart muscle, leading to better circulation and a reduced risk of heart disease.
- Increased Stamina and Endurance: Regular cardio boosts stamina and endurance by improving oxygen delivery to muscles. This means less fatigue during daily tasks and better performance in physical activities.
- Enhanced Respiratory Function: Cardio exercises increase lung capacity and efficiency, making breathing easier during both exercise and daily life.
- Better Mood and Mental Health: Cardio workouts trigger the release of endorphins, lifting mood and reducing stress, anxiety, and depression.
- Reduced Risk of Chronic Diseases: Consistent cardio lowers the risk of chronic conditions like diabetes, stroke, and certain cancers. It helps regulate blood sugar, improve insulin sensitivity, and maintain overall health.
Now, here are some of my favourite 10-minute cardio workouts that leave me feeling fantastic and have delivered great results – These quick routines are not only effective but also enjoyable, making it easier to stay consistent with your fitness goals.
10 Minute Cardio Workouts:
- 10 Minute Cardio HIIT
- 10 Minute Feel Good Cardio
- 10 Minute Evening Cardio
- 10 Minute Burn Fat Cardio (with small weights)
- 10 Minute Fat Burn Tabata
- 10 Minute Beginner Fat Burn
Related Fitness Posts You May Also Like:
- 10 Home Workout Essentials You Can’t Do Without
- 30 Day Workout Plan For Busy Women
- How To Stay Consistent With Working Out
10 Minute Strength Training Workouts
Just as important as adding cardio to your workout routine, it is also important to add strength training at least 3x a week. Strength training isn’t just about building muscle; it’s also crucial for weight loss and maintaining overall health, especially as we age. Here’s why it’s essential:
- Increased Muscle Mass: Strength training stimulates muscle growth by causing tiny tears in muscle fibers, which then repair and grow stronger.
- Improved Metabolic Rate: Building lean muscle mass boosts your metabolism, as muscles burn more calories at rest than fat tissue.
- Increased Strength and Power: Strength training improves functional capacity, making daily tasks easier and reducing the risk of injury during physical activities.
- Improved Joint Health and Stability: Strengthening muscles around joints stabilizes them, reducing the risk of strains, sprains, and tears.
- Enhanced Body Composition: Strength training reduces body fat and increases muscle mass, leading to a leaner, more toned physique.
- Better Posture and Balance: Strengthening core, back, and lower body muscles improves posture and balance, reducing the risk of falls, especially in older adults.
- Longevity and Quality of Life: Regular strength training is linked to a longer lifespan and improved quality of life in older adults, promoting independence, mobility, and overall well-being as we age. This is because as we turn 30 we start to slowly lose muscle tissue but through strength training, you are slowing that process down.
10 Minute Full Body Workout With Weights (and without weights)
- 10 Minute Full Body Dumbbell Workout
- Full Body Dumbbell Workout And Core
- 10 Minute Full Body No Equipment
10 Minute Lower Body
- 10 Minute Toned Legs And Round Booty
- 10 Minute Beginner Legs And Booty
- 10 Minute Fat Burn Legs And Booty
- 10 Minute Lower Body (no equipment)
Quick Workouts For Abs
- 10 Minute Standing Abs
- 10 Minute Standing Abs With Weights
- 10 Minute Quick Core Cardio
- 10 Minute Abs (knee friendly)
10 Minute Upper Body
- 10 Minute Arms
- 10 Minute HIIT Arms (no equipment)
- 10 Minute Toned Arms
- Full Upper Body Dumbbell Workout
Importance Of A Cool Down
Just as it’s crucial to start your workouts with a warm-up, it’s equally important to wrap them up with a cool-down. Even if your workout was just 10 minutes, dedicating 1-2 minutes to a cool-down can make a big difference. Here’s why it matters:
- Gradual Reduction in Heart Rate: Cooling down gradually lowers your heart rate and blood pressure, helping your body shift smoothly from exercise mode to rest mode.
- Facilitates Recovery: A cool-down removes lactic acid from your muscles which reduces soreness and stiffness while promoting circulation for better muscle recovery.
- Prevents Dizziness and Fainting: Abruptly stopping intense exercise can cause blood to pool in your legs, leading to dizziness or fainting.
- Enhances Mental Relaxation: Cooling down offers a period of relaxation after intense activity, reducing stress levels and promoting mental well-being.
- Injury Prevention: By gradually returning your body to a resting state, a cool-down reduces the risk of muscle strains, sprains, and other workout-related injuries.
You can find quick cool-down videos on YouTube, or try these simple movements:
- Neck Stretch: Gently tilt your head to one side, feeling a stretch along the neck. Hold for 15 seconds, then switch sides.
- Shoulder Stretch: Reach one arm across your body, gently pressing it closer to your chest. Hold for 15 seconds, then switch sides.
- Hamstring Stretch: Sit on the ground, reaching for your toes on one leg. Hold for 15 seconds, then switch legs.
- Quadriceps Stretch: Stand tall, pulling one heel towards your buttocks to feel a stretch in the front of your thigh. Hold for 15 seconds, then switch legs.
Active Rest Day: 10 Minute Stretch
You don’t always need an intense cardio or strength training session for a fulfilling 10-minute workout. Sometimes, a simple 10-minute stretch can work wonders. Personally, I love to incorporate a 10-minute stretch into my active rest days, typically on Saturdays. This ensures that even on my rest days, I’m still moving my body and reaping the benefits of a longer stretch.
My absolute favorite 10-minute stretch video, linked HERE, leaves me feeling incredible afterward. Here’s why stretching is so beneficial:
- Reduced Muscle Tension and Soreness: Stretching promotes blood flow to muscles, alleviating tension and soreness, leading to relaxation and comfort.
- Improved Posture: Stretching corrects imbalances, lengthening tight muscles and strengthening weak ones, leading to better alignment and reduced strain on the spine and joints.
- Stress Relief: Stretching promotes relaxation, blood circulation, and oxygenation, resulting in reduced stress and a sense of well-being.
- Improved Mind-Body Connection: Stretching fosters mindfulness, focusing on breath and sensations, reducing distractions, increasing body awareness, and promoting relaxation and presence.
- Enhanced Recovery: Stretching aids post-workout muscle relaxation, reduces inflammation, speeds up recovery, and minimizes delayed-onset muscle soreness (DOMS) after intense exercise.
Tips For Success: How To Stay Consistent
If staying consistent with workouts is a challenge for you, even with just 10-minute sessions, fear not! Here are some simple yet effective tips that have helped me stay on track over the years:
Prioritize Consistency Over Intensity: Focus on showing up for your 10-minute workouts regularly rather than pushing yourself to the limit every time.
Schedule Your Workouts: Treat your 10-minute sessions like non-negotiable appointments. Set specific times in your calendar or integrate them into your daily routine, whether it’s first thing in the morning, during lunch, or in the evening.
Use my FREE productivity planner so you can time slot all your tasks including your 10 minute workouts to help you stay consistent! Simply fill in the form below and get your download straight to your inbox (make sure to check spam just incase).
Make it Enjoyable: Opt for activities you genuinely enjoy during your 10-minute workouts to boost adherence. Whether it’s dancing, walking, cycling, or bodyweight exercises, find something that brings you joy each day.
Mix It Up: Keep your workouts fresh and engaging by incorporating a variety of exercises and activities (check sample workout routine below).
Start Small: If consistency feels daunting, begin with shorter sessions, like 5 or 7 minutes, and gradually increase duration as you gain momentum and confidence.
Reward Yourself: Celebrate your wins along the way to consistency with your 10-minute workouts. Treat yourself to a healthy snack, a relaxing bath, or quality time with loved ones as a well-deserved reward for your dedication.
Stay Flexible: Life happens, and it’s okay to miss a workout here and there. Be kind to yourself, and focus on getting back on track as soon as possible. Remember, consistency is about progress, not perfection.
Sample Routine
Here’s a simple sample schedule incorporating the 10-minute workouts I recommended earlier. All you need to do is fit them into your daily routine using time blocking. Consider using my free productive planner to organize your days and schedule your workouts seamlessly:
- Monday: 10-minute upper body workout
- Tuesday: 10-minute full body strength (with or without weights)
- Wednesday: 10-minute cardio session
- Thursday: 10-minute legs workout
- Friday: 10-minute abs routine
- Saturday: 10-minute cardio session
- Sunday: 10-minute stretch (a rest day to aid recovery)
This post was all about quick and effective 10 minute workouts!
I hope you found this helpful!
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Lots of love, Mariam x
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