{"id":646744,"date":"2026-05-03T10:30:10","date_gmt":"2026-05-03T10:30:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/646744\/"},"modified":"2026-05-03T10:30:10","modified_gmt":"2026-05-03T10:30:10","slug":"the-best-full-body-workout-if-youve-only-got-10-minutes-to-exercise","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/646744\/","title":{"rendered":"The best full-body workout if you’ve only got 10 minutes to exercise"},"content":{"rendered":"

\t\t\"Yoga
\n\t\tYou don\u2019t need a gym or fancy equipment to start working on your fitness (Picture: Getty Images)<\/p>\n

Finding time to exercise<\/a> can feel impossible when life gets busy, but a short workout doesn\u2019t mean a lesser one.<\/p>\n

\u2018Many people skip\u00a0workouts if they believe they need 45-60 minutes to see benefits,\u2019 celebrity personal trainer Aimee Victoria Long<\/a> tells Metro.<\/p>\n

\u2018But studies on high-intensity interval formats \u2013 even brief ones \u2013 show improvements in cardiovascular indicators and insulin sensitivity compared with doing nothing at all.<\/p>\n

\u2018Even a quick session releases endorphins, reduces cortisol and can reset focus for the rest of the day, especially helpful if you\u2019re overwhelmed or tight on time.\u2019<\/p>\n

Not only that, but 10 minutes of home exercise could be enough to get you back on the horse if you\u2019re feeling too out of practice for a gym class. <\/p>\n

\u2018Of course, longer\u00a0workouts would be desirable when you had the time, but fitting in the below 10 minute session could be perfect for those \u2018off\u2019 days or to even get you back in the flow,\u2019 Aimee says.<\/p>\n

To get us started, Aimee has created the below 10-minute full-body workout, which balances strength, stability, mobility and core work. <\/p>\n

Complete two rounds of the below five exercises with 40 seconds of work\/ 20 seconds of rest.\u00a0 \u00a0<\/p>\n

Exercise 1: Pli\u00e9 \u00a0<\/p>\n

\t\t\"\"
\n\t\tAimee Victoria Long demonstrating a Pli\u00e9 (Picture: Supplied)<\/p>\n

How to do it: \u00a0<\/p>\n

1. Stand with your feet wider than hip-width apart, toes turned out. \u00a0<\/p>\n

2. Engage your core and keep your chest upright. \u00a0<\/p>\n

3. Bend your knees and lower your hips straight down, ensuring your knees track over your toes. \u00a0<\/p>\n

4. Lower as far as feels comfortable while maintaining good posture. \u00a0<\/p>\n

5. Press through your heels to return to standing.<\/p>\n

Why it works:<\/p>\n

This move warms up your hip and groin area and improves posture, perfect for everyday function. It also:<\/p>\n

\u2022 Activates glutes, quads and inner thighs \u2013 all key for walking, climbing stairs and daily activities.<\/p>\n

\u2022 Improves hip mobility and stance mechanics.<\/p>\n

Exercise 2: Wall Assisted Curtsy Lunge \u00a0<\/p>\n

\t\t\"\"
\n\t\tThis one\u2019s good for coordination (Picture: Supplied)<\/p>\n

How to do it: \u00a0<\/p>\n

1. Stand tall with feet hip-width apart, facing a wall for support. \u00a0<\/p>\n

2. Step one foot behind you and to the side into a curtsy position, lowering the back knee toward the floor. \u00a0<\/p>\n

3. Keep your chest lifted and your front knee aligned over your toes. \u00a0<\/p>\n

4. Push through the front heel to return to standing, alternating sides.<\/p>\n

Why it works:
Lunging patterns mimic walking, stepping and multi-directional movement, boosting confidence and reducing injury risk. They also:<\/p>\n

\u2022 Build lower-body strength in a functional pattern.<\/p>\n

\u2022 Engagee stabilisers for better balance and coordination.<\/p>\n

\u2022They\u2019re gentle on joints thanks to wall support.<\/p>\n

Exercise 3: Bird Dog <\/p>\n

\t\t\"\"
\n\t\tStretch! (Picture: Supplied)<\/p>\n

How to do it: \u00a0<\/p>\n

1. Start on all fours with your wrists directly under your shoulders and knees under your hips. \u00a0<\/p>\n

2. Extend one arm forward and the opposite leg back simultaneously. \u00a0<\/p>\n

3. Hold for a moment, focusing on balance and stability. \u00a0<\/p>\n

4. Return to the starting position and switch sides.<\/p>\n

Why it works:
Core stability is a common weak link and improving it helps everything from lifting groceries to holding a plank longer. This move:<\/p>\n

\u2022 Targets deep core muscles essential for posture and spinal support<\/p>\n

\u2022 Trains contralateral limb movement \u2013 this helps balance and coordinated strength<\/p>\n

\u2022 Is low impact and safe for all fitness levels.<\/p>\n

Exercise 4: Hollow Hold<\/p>\n

\t\t\"\"
\n\t\tBreathe steadily (Picture: Supplied)<\/p>\n

How to do it: \u00a0<\/p>\n

1. Lie on your back with your arms extended overhead and legs straight. \u00a0<\/p>\n

2. Engage your core and lift your arms, head, shoulders, and legs off the ground. \u00a0<\/p>\n

3. Hold this position, keeping your lower back pressed into the floor. \u00a0<\/p>\n

4. Breathe steadily while maintaining the position.<\/p>\n

Why it works:
This is a challenging but brief stimulus that creates lasting resiliency if done consistently. It:<\/p>\n

\u2022 Rocks a key muscle group: the deep abdominal wall.<\/p>\n

\u2022 Improves trunk support, which helps with posture, running form and lower back health.<\/p>\n

\u2022 The static hold teaches control before adding dynamic movements.<\/p>\n

Exercise 5: Push-Ups \u00a0\u00a0<\/p>\n

\t\t\"\"
\n\t\tAlmost there (Picture: Supplied)<\/p>\n

How to do it: \u00a0<\/p>\n

1. Start in a plank position with your hands shoulder-width apart and feet hip-width apart. \u00a0<\/p>\n

2. Lower your body by bending your elbows, keeping them close to your sides. \u00a0<\/p>\n

3. Push back up to the starting position, engaging your core throughout. \u00a0<\/p>\n

4. Modify by dropping to your knees if needed.<\/p>\n

Why it works:<\/p>\n

Push-ups are one of the most efficient compound movements for upper-body strength and can be easily modified\u00a0from wall to knee to full push-up, so everyone can progress<\/p>\n

\u2022 Works chest, shoulders, triceps, and core simultaneously<\/p>\n

\u2022 Push patterns are essential for functional tasks like pushing doors or lifting objects.<\/p>\n

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