Take a moment to think back to the last time you exercised. How long has it been?
There’s no shame if it’s been a while. Between living through the latter half of a global pandemic, depressing news about the climate, and the general stress of 21st-century life, not having the motivation to work out is perfectly reasonable.
But remember that exercise is one of the easiest ways to get rid of stress and improve your mood (1). And, as we’ve touched on before, workout routines don’t need to be hour-long gym sessions.
Sometimes, all you need is a quick ten-minute exercise routine to get your heart rate up.
Let’s look at some quick yet effective workouts you can do anywhere.
A beginner-friendly workout
If you’re just getting back into the world of fitness, you might not have the energy to really push yourself yet. In that case, the following workout is perfect for you:
- 5 push-ups
- 10 squats
- 15 plank taps
- 20 jumping jacks
After completing all four exercises, rest for 45 seconds. Repeat the routine until the ten minutes are up.
If you’re looking for a challenge, cut your rest time down to 30 seconds!
Many people are afraid of cardio, but it can actually be quite fun. Okay—maybe not fun, but at the very least, you feel accomplished once your workout is over.
Try the following cardio workout for some “fun”:
- Mock jump rope
- Squat jumps
- Push-up burpees
- Jumping lunges
- Planks with shoulder taps
If you’re a beginner, do each exercise for 30 seconds and rest for another 30 before starting the next set. For a challenge, do 40 seconds of work followed by 20 seconds of rest. Fitness gurus can challenge themselves with 50 seconds of exercise and 10 seconds of rest.
Complete the routine two times.
If you’re not after cardio, consider doing a strength workout instead. The following workout will leave you feeling energized and powerful:
- 10 squat jumps
- 10 squat thrusts
- 10 reverse lunges with twists
- 10 bent-over rows
- 10 tricep dips
Rest for a minute after you complete the routine, then keep going through it until your ten minutes are up.
A four-move workout
Trying to remember the order of a series of complicated exercises can be a challenge. That’s where this next routine comes in handy.
All you have to worry about is pushing yourself through four exercises. Since you don’t have to focus as hard on what comes next, focus instead on your form and going hard.
- Squats for 30 seconds
- Knee push-ups for 30 seconds
- Mountain climbers for 30 seconds
- V-ups for 30 seconds
Complete the workout four times, or three times if you find it difficult.
Any place can serve as a makeshift gym—especially when your workouts are short and sweet. Whether you’re looking to exercise at home, at the office, or on a beach, try out some of the workouts mentioned in this guide.
Remember to stay hydrated while doing so!