10 Ten-Minute Workout Ideas

By , Jessica Smith, Certified Personal Trainer
I know you are busy (that's the number one excuse I hear from people who aren't exercising regularly), but everyone's got at least 10 minutes to spare at some point during the day! And, even if you are managing several longer workouts each week, adding in 10-minute bouts of activity can help combat the dangerous effects of sitting for too long during the remaining hours of your day.
 
Print, "pin" or post this list somewhere you'll see it every day, and next time you find yourself with 10 extra minutes, fit in a little extra fitness—your body (and mind!) will thank you.
 
10-Minute Workout Ideas
  1. Do some cardio shopping. Each time you head to the grocery store or mall, spend 10 minutes power walking around the perimeter of the store before grabbing a cart. You can scope out items that are on sale, or decide which tempting treats to stay away from before starting to shop.
  1. Dance like no one is watching. Turn up your favorite playlist and dance your heart out for three full songs. Since most popular songs are about 3 1/2 minutes long, you won't need a timer. (This is definitely one of my favorite—and most fun—ways to ramp up my energy and burn a few extra calories!)
  1. Challenge the kids to a skipping contest. Skipping is great cardio exercise and an excellent lower body toner! See who can skip (forward and backwards) for a full 10 minutes around the yard.
  1. Stretch it out. Take a 10-minute timeout and find a quiet place to stretch. Start at the top of your body and work your way all the way down with some of your favorite, feel-good stretches while focusing on taking deep, relaxing breaths the entire time. (Try spending a minute with each one of these 10 stretches).
  1. Take a walking break during your workday. Walk or jog (or both) as far as you can for five minutes, and then turn around and head back. Weather not cooperating? Lap your home or office indoors if necessary. The view isn't what is important; instead, focus on standing tall, pumping your arms and getting your blood flowing.
  1. Squeeze in a "strength shot" before hitting the shower. Set a timer, and do one minute of each of the following: 1) squats, 2) push-ups, 3) lunges ,4) crunches, and 5) back extensions, twice through, for a 10-minute, do-anywhere strength routine that will pump you up and boost your energy.
  1. Heading upstairs? Try this "stair master: routine: Walk up one flight of stairs, and at the top, do 10 squats. Walk down the flight of stairs and do 10 jumping jacks. Repeat as many times as you can for 10 minutes.
  1. On the phone? Take your conversation laterally. Walk the length of the room you are in laterally (sideways), and then change arms/ears with the phone before heading back. (Make it harder by holding a squat position as you walk side to side).
  1. Jump to it! Grab a jump rope and practice different footwork with it for 10 minutes. Now 10-minutes of consecutive jumping is tough, so you may need to build up to it (especially if you haven't jumped rope in awhile). Alternate skipping rope with marching in place as often as needed. Don't have a rope at home? Just pretend. It's just as effective! Try this 10-Minute Jump Rope Workout from Coach Nicole for various footwork ideas mixed with recovery intervals.
  1.  Clean up—and shape up—with this CrossFit-inspired cleaning WOD (workout of the day). Most household chores double as a great total body exercises! Do as many "reps" as you can in 10 minutes of any of these activities: pick up and put away objects around the house, wash dishes, vacuum, sweep or mop floors, dust furniture, make beds, or fold laundry.
Tell me, what are some of YOUR favorite ways to squeeze in a little extra activity during your busy day?
 
 
About the Author
As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami, and now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit jessicasmithtv.com/shop to learn more about her fun, results driven programs for all levels of exercisers.

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Comments

DWROBERGE 7/11/2018
fantastic Report
JVANAM 4/16/2018
You must speak straight so that your words may go as sunlight into our hearts. óCOCHISE (HARDWOOD), CHIRACAHUA APACHE ~ 4/16/18 Report
DWTOM1 3/27/2018
I have been playing tennis twice a week and had not been finding time for any other exercise so I am glad to see this 10 minute exercise regime. Thank you. Report
SHOAPIE 3/21/2018
Good ideas. Report
EMGERBER 3/21/2018
Some great ideas when you are pressed for time. Report
ARMY_MOM17 3/20/2018
3-20-18... thanks... great ideas... Report
JANET552 3/20/2018
Great!! Report
RO2BENT 3/20/2018
Very nice Report
RAPUNZEL53 3/20/2018
Thanks. Report
KHALIA2 3/19/2018
I love to run up and down my basement stairs for exercise. This gives me a very good workout. Report
DWROBERGE 2/17/2018
Great ideas Report
CAROLYNINJOY1 2/5/2018
Good suggestions. Thanks. Report
TWEETYKC00 1/29/2018
Good ideas, thanks! Report
MIYAMO 1/26/2018
Great ideas. Report
PATRICIA-CR 1/26/2018
Excellent ideas! Report
LULUDOG3 1/26/2018
Great ideas I don't have any kids but I have eight rescues I play with them every day great workout Report
PWILLOW1 1/26/2018
I CAN'T DO THESE BUT I CAN DO 10 MINUTES OF UPPER BODY. Report
LJBOWSER1 1/25/2018
Love dancing with my granddaughter Report
SHELLLEY2 1/25/2018
Dancing is so much fun!!! I also like to hula hoop when I have a catchy song I like. Makes you move like no one is watching!!! :) Report
RATPACK65 1/25/2018
For every trip to the ladies room while at work I do at least 10 squats. I'm lucky to have it to myself as I'm the only woman upstairs. Report
BLISSFULMOMENTS 1/25/2018
Great! Report
AKELAZ 1/25/2018
Great! Some new ideas and a reminder that it's always possible to fit movement into the day. Dancing in my spare time - such as it is - is such a good idea. Thank you. Report
AMYRCMK 1/25/2018
Thank you! Report
NASFKAB 1/25/2018
Great helpful ideas thank you Report
KATHRYNGC 1/12/2018
Actually didn't think of some of the suggestions. Good thing I read this article! Report
MARYGOLD5 1/5/2018
Great ideas. Thank you. Report
SUSANSKI 1/3/2018
Some of these ideas were fresh to me. They were nice to read. Report
WINTERFLOWER 1/3/2018
Thanks for the ideas! Report
BOOKNUT52 12/30/2017
This is a really good article
Report
EO4WELLNESS 12/26/2017
I regularly walk as part of any shopping trip I need to do. Report
KHALIA2 11/16/2017
Great ideas! Report
ROCKS8ROX 9/26/2017
I like the squats at the top of the stairs! Report
CHERIRIDDELL 9/2/2017
Excellent info ! Report
CHERIRIDDELL 9/2/2017
Excellent info ! Report
Great info Report
Great ideas! Report
I have a standing desk but I often forget to use it standing. I'll use the "phone" as a trigger. Whenever I'm on the phone, I'll raise my desk. Report
I have a setting job that requires I think things though. I told my boss I thought best walking. She said "there are the stairs, there is the hall and there is the common area." That is when I found out she is trying to lose 100 and her boss has lost 50. Report
BEESPARKLE
Jessica Smith has great workouts on YouTube. yesterday I did 35 minutes of some and others were too hard but at 73. I did my best.

Today I did 20 minutes of her workout. I am pleased I did try. So my heart is good. When some I could not do. I did side steps and jogged. I also days before have walked. I live in the country so roads are not the greatest seeing we had a hard winter so road crew have not been taking care of them. So now is raining so found her tape on Youtube. So great. Report
I went from a job standing all day to a sit down job. Not good for the body! We are trying to fight this by doing laps around the cubicle farm, doing push ups on the window sills, wall squats and we spend out lunches walking outdoors when we can or climbing the 7 floors of stairs if the weather is bad. We also always use the stairs instead of elevators and of course park as far from the building as possible. Report
Jessica Smith has great workouts on YouTube. The are simple to follow and you really feel it the next day. Report
I get off the bus a stop earlier that's 10 minutes of walking to add to my tracker Report
I workout while watching TV. Good form of multi-tasking! Report
A Quick Dance Is Fun And Gets My Body Pumping. I Also Like To Do Jumping Jacks In The Bathroom Or A Quick Jump On The Mini Tramp. Great Ideas! Report
HOTMAMABUNNY
Squeeze and release your buns frequently either when standing or sitting at your desk. I figure it can't hurt and can be done anywhere! Report
I like the idea of the strength shot before the shower. Is it okay to do that in the morning when you've just rolled out of bed without warming up at all? Report
RUNNER12COM
Why is this for women? What, guys aren't busy, too? Report
Great stuff! Thanks so much!! Report
when I am at work, I have a couple things I need to do in different buildings. It involves going down 4 floors, outside, down 2 more flights of stairs, and up 3 or 4 floors. Then back. Sometimes more than once. If I skip the elevators (and I do!) I can certainly work up a bit of a sweat. Report
We all have a favorite tv show or news program we watch. I say do one of these 10 minute challenges while watching your program. Tenminutes goes fast...and guess what we all multi task so you might as wellmake fitness part of the program!...thanks for the new ideas!!! Report
 
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