10-minute workouts

Short on time? Hate the gym? Too tired to exercise after work? These 10-minute workouts are just what you need.

These equipment-free fitness routines are great to do at home and short enough for you to easily fit them into your daily schedule.

There are six workouts, one for every day of the week if you include a rest day, each working on a different area of your fitness. 

Try to do one of these routines daily to improve your general health and strengthen and tone different muscle groups.

The workouts can also be bolted on to your regular workout sessions if you want to tone your abs, legs, triceps or buttocks.

6-minute pre-exercise warm-up

Warm up and stretch properly before exercising to prevent injury and make your workouts more effective. This warm-up and stretching routine should take about 6 minutes.  

10-minute cardio workout

Exercise your heart and lungs with this 10-minute cardio workout routine for aerobic fitness. If you have a skipping rope, replace any of the exercises with a 60-second burst of skipping. 

10-minute toning workout

Firm up your bum, abs, legs and arms with this 10-minute toning workout. You will need a resistance band for some of the exercises but if you don't have one, you can use water bottles. 

10-minute legs, bums and tums workout

Tone up, firm up and burn fat from your tummy, hips, thighs and bottom with this 10-minute workout for legs, bums and tums.  



10-minute abs workout

Tone your tummy muscles and get a flat stomach with this 10-minute abs workout. These abdominal exercises strengthen the muscles around your trunk.


10-minute bingo wings blaster

Banish those flabby upper arms for good with this 10-minute bingo wings workout. These arm-strengthening exercises tone your triceps, the muscle above your elbow. 


10-minute firm butt workout

Lose the droopy booty and get the perfectly toned posterior with this 10-minute firm butt workout. These exercises strengthen your buttocks, thighs and back. 


5-minute cool-down routine

Stretch and cool down after exercising to relax, improve flexibility and slow your heart rate. This cool-down routine should take about 5 minutes.



Page last reviewed: 14/08/2015

Next review due: 14/08/2017


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The 8 comments posted are personal views. Any information they give has not been checked and may not be accurate.

DHK said on 23 September 2015

Hello everyone, good morning. I'm doing the 10 minute work outs every second day. It takes me more like 20-30 minutes but its great to feel my legs sore afterwards. I can feel the difference already and I'm getting better.
I fit it in before going to work. I really highly recommend them because I can feel the difference. If I can you can : - )
Smiles DHK.

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Shukor said on 18 September 2013


This article was reviewed and rewritten on 14/08/13. The comments below were left before the content overhaul.

Steven, Live Well

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LightningTony said on 19 November 2010

Interesting article, however to achieve any substantial benefits the intensity of your activity has to be enough to get you out of breath and to the point where you can barely continue talking. Below that level you only burn calories, above that level you burn even more calories per minute and more importantly you start to get the longer term benefits of aerobic exercise; increased heart strength, increased capillaries in the exercising muscles, more efficient respiration, stronger bones tendons and ligaments, and a whole host of other benefits that maybe are too technical to go into here. Suffice to say that once you have started exercise it only takes a little bit extra effort to get far greater rewards. For those with knee, hip or other mobility restrictions swimming is great because you never stress any joints, and if possible cycling also is what we call non-traumatic, meaning there is never any impact on your bones (unless you fall off !).

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Cushing0 said on 16 February 2009

gettting yourself in a eoutine is the best thing as if you miss part of it you feel guilty for tthe past 2 years mines been

breakfast noramlly branf flakes or alpen with sliced bannana
cycle to work

dinner a brown sandwich slald and apple
cycle home
tea = vegtables chicken etc or tuna and potatoe.

i have lost 5 stone

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MatthewB said on 23 December 2008

Great Ideas to improve your attitude to exerise. I especially like the gardining and dancing suggestions. I guess if you had bad knees then you would need to find other alternatives to exercise.

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suzmat said on 16 December 2008

I have just joined slimming world and in less than 3 months I have lost 20 pounds but I need to exercise not olny to lse weight but to tone I am in a wheelchair and want to know if there are any exercises I can do sitting down I can move my legs I just cant stand on them as my hips are in the wrong position

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Anonymous said on 21 May 2008

try other suitable options that match your current health

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mack45 said on 19 April 2008

What if you have bad knees and cant walk up the stairs??

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