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  • Ben Yates

10 minute home workouts for beginners

I've had a few people message me this week saying that their motivation is wavering and their workouts are suffering.


We all know that getting regular exercise is one of the best things you can do for your physical and mental health.

We all know this, but why do so many of us dread exercise, particularly this time of year?


The cold, wet and dark days seem to suck the life out of us and what do you think is the first thing that suffers?


Our fitness levels.

The thought of dragging ourselves out for a run, to the gym (when they're open) or into the lounge to workout for an hour when Netflix, coffee and cake is the alternative ...

There's only gonna be one winner.


Especially if that workout has to be an hour long.

Not quite.

Recent studies have shown a 10-minute workout can have the same benefits as a longer moderate-intensity workout.


Researchers split 462 postmenopausal women, none of whom were exercising, into four groups.

With each group asked to do varying workout lengths.

The researchers found that the light workout group increased their peak oxygen consumption levels by 4.2%.

They also reported feeling better and breathing easier.


So, first things first:


You don’t need the gym


Some love the gym and some don’t. Either way, going to the gym isn’t vital to get in shape.

Some of the healthiest people in the world don’t go to the gym or run marathons or lift weights.


Instead, they live in an environment where they move every day.

Try doing an at-home 10-minute workout, along with aiming to move 10,000 steps a day.

If the thought of going to a gym terrifies you, it’s not the be-all and end-all.

You can live a healthy, fit life without ever stepping foot inside of one.


Bodyweight exercises for beginners are enough


Bodyweight exercises are great for working out at home.


Bodyweight workouts are super convenient as they require no equipment, just your body, and some space around you.


They are ideal for beginners or those getting back into exercise and are an effective and efficient way to work out your entire body, improve strength, fitness levels, stability, mobility, and burn calories.


10-minutes can change your life


How many times a day do you say or think “I don’t have enough time”?

How often do you find that you’ve been sat at your desk for hours without so much as a standing break?

Life is busy, I get it.

All the more reason to book 10 minutes into your day, your future self will thank you for it

Taking 10 minutes a day can help you stay healthy, boost your energy, improve your sleep, relieve stress and tension and lighten your mood.

Your 10 minutes could also include a variety of things that work to make you feel good.

These include meditation, journaling, reading or doing something you love.

Who knew that 10 minutes could be so powerful!


Get started

The first step is always the most difficult.

That first squat is the hardest.


You will have a million reasons not to get started right now.

But once you do, you'll feel the benefits immediately.

Your mind will be sharper, you’ll have more energy, feel happier, your skin will glow, you will like yourself that little more every time.

Try it today.

Get up from your desk and do 50 squats.

I promise you’ll smile and glow afterwards (after you've caught your breath).


If you're not ready for a 10-minute workout yet


If you've been living a sedentary lifestyle, this program is for you.


Remember to consult your doctor before undertaking any form of exercise.


It's simple and designed to get you walking throughout the day.


I want you to set a timer for 10 minutes and after every meal or snack, walk for the duration of your timer.


That's it.


Walk for 10 minutes after every meal and snack.


Add this to your regular daily steps and you'll find that you're hitting your 10,000 steps in no time at all.


*It's worth noting that if you find yourself suffering an upset stomach on your walks, try waiting 15 minutes until after you've eaten.


Digestive issues can happen when your body gets confused and focusses on your muscles rather than digestion.


Beginner 10-minute workouts


Remember, before you start any exercise, make sure you spend 5-10 minutes warming up.


Walk around the house or garden to raise your heart rate a little.


It's important that you know how to perform each exercise correctly before you start. Spend some time exploring the correct form and how your body feels doing each exercise.


Make sure you have some space, have a bottle of water to hand, and stick some music on...


Off we go...


10-minute beginner HIIT workout no.1


Follow this sequence with this workout:


  • Squats: 60 seconds

  • Alternating lunges: 60 seconds

  • Knee push-ups: 30 seconds

  • Knee planks: 30 seconds

  • Stomach crunches: 60 second


Repeat three times.


Try to have no break between the different exercises and have a 60-to-90-second break between sets.


10-minute beginner HIIT workout no.2


  • 20 Bodyweight squats.

  • 10 Push-ups.

  • 10 Walking lunges (each leg).

  • 10 Sit-ups

  • 30-Second plank.

  • 30 Jumping jacks.

Repeat three times.


Try to have no break between the different exercises and have a 60-to-90-second break between sets.


10-minute legs, bums and tums


  • 15 Bodyweight squats

  • 15 Lunges (Each leg)

  • 15 Standing bodyweight calf raises

  • 15 Glute bridges

  • 15 Stomach crunches

  • 15 Oblique twists

  • 15 Back raises

Repeat three times.


Try to have no break between the different exercises and have a 60-to-90-second break between sets.


10-minute abs workout


  • 15 Stomach crunches

  • 15 Oblique crunches

  • 45-second plank

  • 30-second side plank (both sides)

  • 15 stomach crunches with legs raised

Repeat three times.


Try to have no break between the different exercises and have a 60-to-90-second break between sets.


And that's it


Reframe the way you think about exercise.


Rather than viewing it as a chore that you have to do.


Look at it another way.


Your body is crying out to move and do what it is designed to do.


Treat your body well and in turn, it will do the same.


Treating yourself to 10-minutes a day can help you stay healthy, boost your energy, improve your sleep, relieve stress and tension and lighten your mood.


Everybody has 10-minutes, right?


Actually, one final tip


Set your alarm to get up 10-minutes earlier and name your alarm '10-minute exercise time' or something equally catchy - maybe call it something that reminds you of a goal you have.


Either way, that 10-minutes is your workout time.


You don't do anything else until it's done.


The benefit of doing it first thing is that there should be nothing that gets in your way.


No distractions or opportunity to create an excuse.


Remember to consult your doctor before undertaking any form of exercise.


Ben Yates is a personal trainer based at Places Gym Hinckley and Hinckley Leisure Centre in Leicestershire.


To book your free personal training consultation click here