Short on time? 10-minute full body workouts for busy days
Here are 10-minute routines for full-body fitness on the go
Too busy to work out?
We get it. When your to-do list never seems to end, exercise is often the first thing to drop off. But staying active doesn't have to mean carving out an hour at the gym. In fact, you can start right where you are, even at your desk.
At the office? You’ve got options.
If you’re stuck at your desk and feel like there’s no room for movement, don’t worry, there are simple ways to stay active during the workday. Dr. Munquith Mohammed, general practitioner at Aster Clinic, Bur Dubai, previously told Gulf News that small changes can go a long way in maintaining fitness at work.
From stretching and standing during calls to walking on short breaks or using a standing desk, incorporating movement into your routine is easier than you think.
Take the stairs for a quick cardio boost
Stair climbing offers more than just a way to get from one floor to another. It activates your glutes, calves, hamstrings, and quads — helping tone and strengthen your lower body. According to Dubai-based fitness trainer and Pilates enthusiast Sonea Kapoor, the short bursts of effort also raise your heart rate, making it an effective cardio workout that supports heart health and stamina.
Mini-weights at your desk
Stash a resistance band or a pair of light dumbbells in your drawer for mini strength sessions between tasks. Simple exercises like seated leg lifts, bicep curls, or resistance band pulls can build muscle and improve circulation, no need to leave your workspace.
But if you have more time and want to get your heart pumping, Kapoor suggests a couple of special 10-minute workouts that can be done anywhere.
The trick: Keep it simple. When done with focus and intensity, a 10-minute routine can build strength, bump up that flailing energy, and shift your mood, no equipment, no commute, and no excuses.
The full-body wake-up
This routine is ideal first thing in the morning or when you need a mid-afternoon reset. It’s low impact but effective at getting your circulation going and waking up major muscle groups.
Do the following circuit twice:
1 minute: Jumping jacks
A classic move to get your heart rate up quickly. Modify with step jacks if needed.1 minute: Bodyweight squats
Engage your legs and glutes. Go slow and focus on form.1 minute: Arm circles with high knees
A great combination of upper and lower body movement to improve coordination.1 minute: Standing side crunches
Target your core and obliques without getting on the floor.1 minute: Jog or march in place
Stay light on your feet. If you’re in a quiet space, marching works just as well.
The strength blast
If your goal is to tone up and build functional strength, this short circuit focuses on bodyweight resistance to challenge your muscles.
Repeat this sequence twice:
1 minute: Pushups
Standard or knee-supported, keep your core tight and your back flat.1 minute: Forearm plank
A full-body core stabiliser. Hold your position and breathe evenly.1 minute: Tricep dips
Use a sturdy chair or low surface to work the back of your arms.1 minute: Glute bridges
Lie on your back, press through your heels, and squeeze your glutes at the top.1 minute: Wall sit
Back against a wall, knees at a right angle. Hold and feel the burn.
The cardio crunch
This is for days when you want to break a sweat fast. It’s high-intensity, heart-pumping, and effective at revving up your metabolism.
Complete this circuit two times:
1 minute: High knees
Run in place, lifting your knees as high as you can.1 minute: Mountain climbers
In a plank position, alternate driving your knees toward your chest.1 minute: Fast feet shuffle
Quick, small steps in place. Focus on speed and light contact with the ground.1 minute: Burpees
A full-body move. Modify by stepping back instead of jumping if needed.1 minute: Jump squats
Explode up and land softly. Keep knees slightly bent to absorb impact.
Sign up for the Daily Briefing
Get the latest news and updates straight to your inbox
