5 Quick and Easy Exercises You Can do in 10 Minutes (or Less)
Are you putting off your exercise because you don’t have enough time in the day? Or maybe you just want to incorporate some movement and feel more energized.
Even 10 minutes of physical activity can lift you up, get your blood pumping and metabolism running. And if you’re motivated enough to work out in the morning, you’re setting yourself up for a great day.
Exercising doesn’t have to be strenuous or time-consuming. The only things you need are commitment and consistency.
If you can’t make time for a full session, you can definitely squeeze in a quick and vigorous workout.
Read on to discover the best, most effective exercises you can do in the morning to jumpstart your day in 10 minutes or less.
1. Warm Up
Warming up helps your body stretch and get ready for the workout that follows. It can also prevent pulling a muscle or more serious injuries.
No matter how light the exercises, your body needs to adjust to the intensity. Warming up is a great way to get that energy going and your blood flowing.
Start by turning your head in a round motion. Turn left and right, then up and down and then make a full circle.
Next, open your arms and shoulders wide. Spread one arm at a time. Reach up and release. Now engage the core by turning it around, one side to the other.
Wrap up by stretching your legs. Position them far apart and touch the floor with your fingers. Do this a few times and then do some running in place.
Estimated duration: 2 minutes.
2. Jumping Jacks
Jumping jacks are the way to go for some cardio first thing in the morning and getting that blood pumping. If you do them right after you get up, you’ll also kick start your metabolism and boost your energy levels.
This exercise activates all the muscles in a short amount of time. It’s fast-paced and repetitive, so your body has to do the work to keep going.
Whenever you feel slouchy, stiff or fatigued, a couple of jumping jacks will revitalize your mind and body.
Estimated duration: 2 minutes.
3. Plank
The plank is a great way to engage different muscles in the body at the same time. You work the core, straighten your back and exercise your balance.
You can also bend your knees one at a time for added movement or stay still for one minute. Make sure you’re in the right position, with your back and legs straight and your forearms firmly on the floor.
Doing a basic plank each morning and evening can improve your overall flexibility and reduce back pain. Start with 30 seconds of regular planking, take a short break and continue with 1 minute of plank variations.
Estimated duration: 1.5 minute.
4. Side Lunges
Side lunges work your inner thigh muscles and build up strength in your legs. At the same time, you also exercise your glutes and hamstrings. These muscles have to handle the pressure of your body weight and you can target them all at once with side lunges.
Regular forward lunges can put a lot of strain on your knees, especially if your form is incorrect. Lateral lunges are a better alternative because your knees aren’t engaged as much.
Estimated duration: 2 minutes (1 minute per leg).
5. Plié Squats
Plié squats are another quick and simple exercise that only looks easy. It targets your lower body muscles, specifically the glutes and inner thighs. It helps you build strength and improve your balance, both of which contribute to your well-being and daily functioning.
Plié squats can reduce lower back pain, improve your posture and make you more flexible.
If you’re up for a challenge, perform the exercise with a dumbbell to intensify the effects.
Estimated duration: 1.5 minute.
You Can Stay Fit With Only 10 Minutes of Exercise a Day!
Everybody can carve out 10 minutes of their day to work out. The trick is to motivate yourself and make exercising a regular part of your lifestyle.
When you’re done, grab a healthy protein breakfast and make yourself a cup of our Strength signature roast. This will help you prepare for the day ahead and give you that much-needed productivity boost.
For more wellness articles and tips, visit our healthy living blog ’The Daily Strive’ and sign up for our newsletter.
Frosina A. Ivanovic is a content marketing specialist and writer. She’s passionate about quality coffee, travel, wellness, and digital marketing. You can connect with Frosina on LinkedIn or her website, Zhillmatic.