10 day 10-minute exercise

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About this challenge

‘I don’t have the time’ is an excuse many people use for not exercising. But we bet you can spare 10 minutes a day. This challenge will provide you with a different 10-minute workout each day, over the course of 10 days.

You might not think that 10 minutes a day will make that much of a difference, but studies have found that ‘micro workouts’ are effective in improving your fitness. You don’t need to slog it out for hours on end in the gym, instead, build these 10 minutes of exercise a day into your routine.

beginner Training Plan

Entry requirements: beginner

Start date:
Anytime
Expected finish time:
Anytime
Duration:
2 weeks
Week 1
Jump to:
Monday
Task

No equipment, bodyweight workout

Try the following:

Squats x 10

Press-ups x 5

V-sits (Hold for 30 seconds)

Mountain climbers x 10

Rest for 30 seconds

Complete as many circuits as you can in 10 minutes, making sure to maintain good form throughout the routine. As you progress through these workouts, you can increase the number of reps.

Tuesday
Task

Treadmill/running workout

10 minutes in total, with 1 minute maximum effort. Maximum effort meaning you can’t possibly go any harder.

2 minute light jog

2 minute medium effort

1 minute all out sprint

2 minute light jog

2 minute medium effort

1 minute light jog

Wednesday
Task

No equipment, bodyweight workout

Try the following:

Bicycle crunches x 20

Burpees x 10

Plank (1 minute)     

High knees (1 minute)

Tricep dips x 10

Complete as many circuits as you can manage in 10 minutes, making sure to maintain good form throughout the routine. As you progress through these workouts, you can increase the number of reps.

Thursday
Task

Exercise bike workout

10 minutes in total, with 1 minute maximum effort. Maximum effort meaning you can’t possibly go any harder.

2 minute light cycling

2 minute medium effort

1 minute all out sprint

2 minute light cycling

2 minute medium effort

1 minute light cycling

Friday
Task

Dynamic stretching workout

High knees (1 minute)

Mountain climbers (1 minute)

20 lunges (10 leading with right leg, 10 leading with left leg)

20 glute bridges    

20 leg swings (10 with left leg, 10 with right)

20 arm swings

20 bent over twists

10 boxer squat punch

Heel flicks (1 minute)

Saturday
Task

Stair workout

All you’ll need for today’s workout is a set of stairs. Carry out each exercise listed below for the specified amount of time.

1. Stair run - Starting at the bottom of the stairs, run up as fast as you can, pumping your arms up and down beside you as you go. Return to the bottom of the stairs carefully. (1 minute)

 

2. Walking lunge - Again starting at the bottom of the stairs, extend your left foot onto a higher step and bend your knees so that you are in a lunge position. Repeat this step putting your right foot forward. Continue up the stairs alternating legs. Jog back down the stairs carefully. (1 minute)

 

3. Push up - Place both hands on a step (the lower the step the harder this exercise will be) and extend your legs behind you with your toes on the floor. Proceed to bend your elbows and lower your chest to the step as you would a normal push up. (1 minute)

 

4. Stair run - As in step 1. (1 minute)

 

5. Squat jumps - Starting at the bottom of the stairs in a squat position, swing your arms forward and jump onto a higher step. Keep going until you reach the top of the stairs. Walk back down the stairs and repeat this exercise. (2 minutes)

 

6. Tricep dips - At the bottom of the stairs, place both hands at the edge of one of the bottom steps, and face away from the rest of the staircase with both heels flat on the floor and your legs extended out in front of you. Slowly lower your body, bending your arms at the elbows before pushing up with your arms, returning to the starting position. (As many tricep dips as you can in 1 minute)

 

7. Stair run - As in step 1. (2 minutes)

 

8. Shoulder taps - Start in the same position as you did for the push up exercise, but raise your left hand to tap your right shoulder, return to the position of both hands on the step, then raise your right hand to tap your left shoulder. (1 minute)

Sunday
Task

No equipment, bodyweight workout

Try the following:

Star jumps (1 minute)

Straight leg raise x 10

Jump squat x 10

Plank walk (1 minute)

Flutter kicks (45 seconds)

Complete as many circuits as you can manage in 10 minutes, making sure to maintain good form throughout the routine. As you progress through these workouts, you can increase the number of reps.  

Monday
Task

Skipping workout

Today’s 10 minutes of exercise is a skipping workout. A favoured exercise of boxers, skipping is a great way to improve your cardiovascular fitness, coordination and agility.  

One study published in The Research Quarterly, actually found that 10 minutes of skipping rope is as efficient as 30 minutes of jogging for improving cardio fitness.

1. Double jump - This is your standard way to jump rope. Lifting both feet off the floor at the same time when you need to get over the rope. (2 minutes)

 

2. Jog jumps - Instead of jumping with both feet together, jump on one foot only, kicking the other out in front or behind on each revolution. Alternate your feet between each jump. Keeping the rope low as you swing it, it will look like you’re running through the rope. (2 minutes)

 

3. High knees - Jump as high as possible, with the aim to bring both knees high up to your chest. (2 minutes)

 

4. Hop jump - Hop continuously on one foot. Try to complete 10 hops before moving onto the other foot, gradually building this number up as you become more confident. (2 minutes)

 

5. Crossover - This is a little more difficult and might take some time to fully master. Using the double jump technique, as the rope is above your head, cross your arms over to form an X shape in front of you. Once you’ve jumped over the rope, uncross your arms, return them to the standard position then repeat these steps. (2 minutes)

Tuesday
Task

Kettlebell workout

Lunge leading with left leg x 10 (kettlebell over right shoulder)

Lunge leading with right leg x 10 (kettlebell over left shoulder)

Double arm kettlebell swing x 15  

Kettlebell snatch x 10

Renegade row x 10 (Left arm)

Renegade row x 10 (Right arm)

Wednesday
Task

No equipment, bodyweight workout

Try the following:

Tuck jumps (1 minute)

Side plank, leaning on left arm (30 seconds)

Side plank, leaning on right arm (30 seconds)

Press-up x 10

Russian twists x 20  

Reverse crunch x 20

Complete as many circuits as you can manage in 10 minutes, making sure to maintain good form throughout the routine. As you progress through these workouts, you can increase the number of reps.

Week 1
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