Looking to get into a new fitness routine but feel like time isn’t on your side? Don’t worry we’ve got your back. These quick 10 minuet workouts will have you building up a sweat, working hard, and getting results. It’s advised to work out for around 30 minutes a day, but that doesn’t have to be in one go - life can be busy so slotting in a few 10 min workouts throughout the day could be the way forward. However you want to do it, just know you can even if you’re busy with these workouts. Are quick workouts effective?
You don’t want put your time into something that isn’t effective but don’t worry - recent studies have suggested that quick workouts layered throughout the day can be just as effective as one longer session.
Quick 10-minute workouts, especially HiiT based workouts have been shown to boost metabolism for hours after and raise the body’s metabolic rate throughout the day. Shorter and quicker workouts can also help to improved energy levels, sleep, and cognitive functions, like short-term memory and decision-making.
How to fit in exercise when working full-time & with a busy schedule
Life can be busy and adding another thing in can be daunting, but this handy guide will make it easier for you - so you can fit a workout in, even when you have no time.
1. Schedule in workout days
Failure to plan is planning to fail, right? So, take time on a Sunday to make a schedule that works into your life and suits you/ Setting yourself a realistic schedule that will fit in with your work and life each week will help keep you on track, using a calendar app on your phone or work diary is also a great way to block out the time and make sure you commit to the workout like you would an appointment. Treat these workouts as you would a meeting or appointment to stay committed and motivated. So, when the week get busy you’ve already carved out the time to work out.
2. Keep your workout clothes close to hand
Easy access can make things so much easier, laying out your workout gear or keeping it close to you of the day is a great way of saving time and being prepared to get up a go when it’s workout time. Having set workout clothes can also help you mentally shift into that zone, which can you hit your workout harder.3. Move gyms for convenience
Location is everything, no one like travelling a long distance to workout. It takes extra time out of your diary, and you can end up not working out at all. Doing your research and finding a gym that is closer to your home or work can save you vital time. When your gym is more convenient is can help you stay more committed and motivated to hit each workout, If there isn’t a gym near you or your work that you like you can also set yourself up for success at home, we’ve pulled all you need to knowhere.
4. Set up a group activity with work, friends or family
Somethings are better done together, right? It has been shown that you are more likely to stay motivated and committed when training with other people due to accountability. Why not join with a family member, friend, or colleague and give each other the support during training as well making sure you commit to your session. Even creating a walking or workout group during lunch time to get your workout in but still be social. Socialising can also be great for boosting your mental health and wellbeing, as well as exercise so combining the two can really get those feel-good hormones going. 5. Break it down into small chunks
We know the guidelines say 30-60 minuet of exercise a day but that’s not always possible with a busy schedule, it’s ok to need to break it down into smaller chunks. 3 lots of 10 minutes a day can yield great results, keep you fit and healthy. Preplanning out the slots in your day before, lunch and after to fit your bitesize workouts in can help keep you committed as well as keep you on track.
11 quick workouts to fit in your busy schedule
1. 10-minute full body AMRAP
AMRAP’s (As Many Rounds/Reps as Possible) are great ways to get a high intensity workout in. This bodyweight workout focuses on getting as many rounds as you can. Work through the 5 exercises and set rep ranges, make sure to hold correct form throughout, ser you timer and go for it over 10 minutes. - 5 x Burpees
- 10 x Press Ups
- 15 x Squat Jumps
- 20 x Alternating Lunges (10 each side)
- 25 x Jumping jacks
2. 10-minute full body EMOM
EMOM’s (Every Minuet on the Minuet) are great workouts to push your speed and ability to hold form. These exercises focus on completing the set number of reps in the minuet, if finished within the minuet you rest until the next minuet starts.Work through the 2 exercises and set rep ranges within their set minuets, make sure to hold correct form throughout, ser you timer and go for it over 10 minutes. - 10 x Dumbbell Thrusters (Mins - 1,3,5,7,9)
- 10 x Renegade Rows (Mins - 2,4,6,8,10)
3. 10-minute full body HiiT
HiiT Training is an explosive and high intensity workout that will have you feeling fitter in no time, the idea is you work through each exercise for the set time, rest for set time and then move on to next exercise. This circuit sees you work hard for 45 secs and rest for 15 secs. - Man Makers
- Mountain Climbers
- Bicycle Crunches
- Dumbbell Squats
- High Knees
4. 10-minute Tabatta
Similar to HiiT Training Tabata works on short bursts of explosive and high intensity exercises. You work through each exercise for the set time, rest for set time and then move on to next exercise. This circuit sees you work hard for 20 secs and rest for 10 secs, repeat each exercise 4 times. - Side Shuffle
- Squat Jump to Tuck Jump
- High Knee Rope Climb
- Push Up to Pike Push Up
- Crossover Power Jack
5. 10-minute core circuit
Having a strong core is important for everyday activities as well other training, take the time out to work on strengthening it in this quick 10 minuet workout. Work through the first 7 exercises for 1 minuet each, holding form and keeping engaged. For the last 3 hold for as long as possible of the minuet. - Dead bugs
- Leg Raises
- Russian Twist
- Single leg or V sit ups
- Bird Dogs
- Heel Reaches
- Hollow Hold
- Reverse Hollow Hold
- High Plank
- Side Plank (30 each side)
6. 10-minute leg circuit
Building a stronger lower body should be on everyone’s to do list, this quick 10 minuet workout will have you feeling stronger in no time, work for 45 secs and rest for 15 before moving onto the next exercise - work through each exercise twice:- Barbell Squats
- Walking Lunges
- Barbell Hip Thrusts
- Barbell Deadlifts
- Barbell RDL
7. 10-minute upper body circuit
A strong upper body can balance out your shape as well as help in everyday tasks, this quick 10 minuet workout will have you building a stronger upper body, work for 45 secs and rest for 15 before moving onto the next exercise - work through each exercise twice:- Dumbbell Bench Press
- Dumbbell Shoulder press
- Dumbbell Bent over Row
- Dumbbell lateral to front raise
- Press ups
8. 10-minute kettlebell workout
For those who want a cardio and strength workout in one look no further, Kettlebells are a great way to raise the heart rate and build strength, Work through 30 secs of the 5 exercises and then rest for 30 secs before repeating- work through each exercise four times:- KB Swing
- Single Arm KB Swing (switch each swing)
- Single Arm KB Clean (switch each swing)
- Single Arm KB Snatch (switch each swing)
9. 10-minute treadmill run
Want to get a quick run in but don’t have a lot of time and want to get the most out of it? Follow the bellow sections, using the quick speed controls, jump between working and rest levels (working around level 11-15 / Resting around level 6-8), choose one of the below based on your current level of fitness: - 10 seconds as fast as possible + 50 seconds rest x 10 rounds
- 20 seconds as fast as possible + 40 seconds rest x 10 rounds
- 30 seconds as fast as possible + 30 seconds rest x 10 rounds
10. 10-minute rower workout
A great machine that can get overlooked the rower is a great workout for those looking to build strength and get fitter, set yourself at a level that is tough but doable for the 10 minuets, use your split time to identify your speed. Choose one of the below based on your current level of fitness: - 10 seconds as fast as possible + 50 seconds rest x 10 rounds
- 20 seconds as fast as possible + 40 seconds rest x 10 rounds
- 30 seconds as fast as possible + 30 seconds rest x 10 rounds
11. 10-minute bike workout
For those who need a lower impact cardio and want to really work the legs, grab a spin bike, and get going. Set the resistance to a challenging level and use your RMP time to identify your speed. Choose one of the below based on your current level of fitness: - 10 seconds as fast as possible + 50 seconds rest x 10 rounds
- 20 seconds as fast as possible + 40 seconds rest x 10 rounds
- 30 seconds as fast as possible + 30 seconds rest x 10 rounds
Take home message
So, no matter how busy you feel you can always grab a bit of time to fit a quick workout in. Take your time to plan, grab a few friends and hit a 10-minute workout to get yourself moving. Even though the advice is to work out for around 30 minutes a day, this can be broken into 10 minuet workouts throughout the day. Studies have shown the effectiveness of short and sweet workouts so don’t worry you are missing out on any gains. You can hit cardio or strength effectively from upper to lower body or a full body circuit, so what are you waiting for? Grab your kit and get a short but sweaty session in today.Want more advice? READ THESE NEXT:
Amy has a BSHons in psychology where she was a sports scholar, as a sportswoman for over 18 years playing rugby and netball up to a national level.
She is a level 3 qualified personal trainer with a diploma in sports and exercise nutrition. She has been training in a gym and weightlifting for over 13 years, participating in CrossFit, Bodybuilding and many other events such as hyrox, triathlons and marathons.
She has a passion for extending her learning through latest studies and with a great passion for getting more women into fitness.
Amy has created programs as a coach for the last 4 years as well as around sport and fitness for Red Bull, Hyrox, Spartan UK, as well as Mental Movement UK around how fitness can help improve your mental health.
She is also a advocate for female confidence and being awareness to mental health and body confidence. She can be found here – https://www.instagram.com/dreams_and_dumbbells/?hl=en
