Life gets busy. Whether you’re a parent, a busy professional, a social butterfly, or perhaps a combination of all three, it can be hard to find time for yourself – but it’s very important that you do.

By prioritising exercise you ensure that you stay fit and healthy for all life’s responsibilities, and that you have the energy to attack every day. And good news: if you’re pressed for time, you can fit meaningful, difference-making workouts into surprisingly small windows.

In this guide we’ll review a few 10-minute cardio routines; quick workouts designed to boost energy, improve circulation, and work in and around your busy schedule.

 

Why 10-minute workouts work wonders

General health guidelines state that adults should aim to do 150-300 minutes of moderate-intensity exercise or at least 75 minutes of high-intensity exercise per week. It doesn’t matter how long each workout is – you should simply aim to reach those totals however you can.

That means that busy individuals can more or less hit their target by doing just one high-intensity 10-minute cardio routine or two moderate-intensity routines per day.

Short workouts for busy schedules can deliver all the health benefits of extended workouts: improving your fitness, endurance, strength and circulation, and reducing your risk of a number of health issues.

What do these quick workouts look like? Below are three examples that you can squeeze into your day, or that can serve as inspiration for your own custom routine.

Routine 1: Equipment-free energiser

No-equipment exercises are ideal for busy bees, as they can be done anywhere. Here’s an example of a 10-minute routine made up of energy-boosting exercises without equipment.

  • Star jumps: 60 seconds, 15 seconds rest
  • Sit-ups: 60 seconds, 15 seconds rest
  • Burpees: 60 seconds, 15 seconds rest
  • Lunges: 60 seconds each side, 15 seconds rest after each
  • Push-ups: 60 seconds, 15 seconds rest
  • High knees: 60 seconds, 15 seconds rest
  • Plank hold: 60 seconds, 15 seconds rest

    • Routine 2: At-home cardio circuit

    Have 10 minutes between errands? These quick cardio exercises at home can energise you for your day and deliver long-term health benefits. Try the following 10-minute routine:

  • Butt kicks: 60 seconds, 15 seconds rest
  • Mountain climbers: 60 seconds, 15 seconds rest
  • Squat jumps: 60 seconds, 15 seconds rest
  • Plank jacks: 60 seconds, 15 seconds rest
  • Lateral shuffles: 60 seconds, 15 seconds rest
  • Push-ups and/or shoulder taps: 60 seconds, 15 seconds rest
  • Bicycle crunches: 60 seconds, 15 seconds rest
  • Skaters: 60 seconds, 15 seconds rest

    • Routine 3: Office-friendly moves

    If you’ve got an office, you’ve got a gym. Here’s a 10-minute cardio routine that you can do without having to move from your desk.

  • Desk push-ups: 60 seconds, 15 seconds rest. (Incline push-ups using a sturdy desk.)
  • Chair dips: 60 seconds, 15 seconds rest. (Don’t use a chair with wheels.)
  • Standing leg raises: 60 seconds, 15 seconds rest.
  • Wall sit: 60 seconds, 15 seconds rest. (Sit against a wall as if on an invisible chair.)
  • Calf raises: 60 seconds, 15 seconds rest. (Stand and lift your heels off the floor.)
  • Seated torso twists: 60 seconds, 15 seconds rest. (Sit on a chair and rotate side to side.)
  • Seated knee tucks: 60 seconds, 15 seconds rest. (Sit on the edge of your chair holding the sides for balance, then tuck your knees towards your chest, engaging your core.)
  • Neck and shoulder stretches: 60 seconds.

    • Time management tips for busy schedules

    It can be hard to find the time and muster up the motivation for exercise, even when it’s only a quick workout. But the following tips can help:

    • Make it a habit: Tie workouts to a consistent part of your day: before your shower, at the end of your lunch break, before you pick the kids up from school.
    • Set reminders: The most difficult period for forming a new habit is the first month, so use alarms or reminders to make sure you don’t forget.
    • Have a goal in mind: It’s easier to get motivated for exercise when you’re working towards something, like losing weight, building strength or running a half marathon.
    • Track your progress: Use a journal or app to follow your progress towards your goals.
    • Use breaks in your day: Fit in a quick routine during work breaks or while waiting for a meal to finish cooking.
    • Incorporate exercises into daily life: Squats while you brush your teeth, calf raises while cooking – opportunities to exercise are everywhere when you look for them!
    • Be prepared: Keep workout clothes and equipment at work or in your car so you’re always ready for an impromptu session.
    • Learn versatile exercises: Study up on a variety of equipment-free exercises that you can perform anywhere.
    • Start a quick workout group: Do 10-minute cardio routines with friends or family to keep yourself motivated and accountable.

    Maximising the benefits

    While 10 minutes might not seem like much, short workouts for busy schedules can be incredible for your fitness and your physical and mental health.

    To maximise the benefits that you gain from quick cardio, you should try to make it as consistent as possible. Committing to sessions at specific times of your day and week will help you build the habit, but if your life is a little less predictable, you should work to hit at least that 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise by the end of every week.

    It’s important to warm up before every session and cool down after. If you literally only have 10 minutes to play with, do star jumps or jog on the spot for the first minute, then do some brief stretches for the last minute.

    Take the first step today

    The final step to maximising the benefits of quick workouts is to just do it! The best time to start was yesterday – the second-best time is today. Start with one of the routines listed in this guide, then begin to tweak the workout to your needs, goals and preferences over time.

    And with some help from GymQuip, you can make a quick workout that much more fun and enticing.

    At GymQuip we have all the equipment you need to smash out a 10-minute cardio routine wherever you might be. The home of one of Australia’s largest fitness showrooms, and an even more sprawling selection of products in our online store, we have all the equipment you need for a quick workout: gym mats, resistance bands, hand weights and more.

    Not sure what equipment you should choose? Get in touch and our friendly team will be happy to help!