5 Ten-Minute Mini Workouts That Can Fit into Any Schedule!

I have developed 5 Mini Movement Breaks for those with a crazy busy schedule, whether it’s due to kids, jobs, traveling, or any other excuse!  No equipment is necessary, so you can do these exercises anywhere (even on vacation, work trips, in your home, or on your lunch break)!  Because they are only around ten minutes long, you won’t need to change your clothes or shower afterwards, but they will get your body moving which will burn calories and increase your metabolism throughout the day.  Start out trying to fit one workout into your schedule each day, then try to fit in two or three.  You will be feeling so good in no time!

Tree pose

Warm-Up (2 minutes)

  • Run in place – 30 seconds
  • High knees – 30 seconds
  • Butt kicks – 30 seconds
  • Jumping jacks – 30 seconds

Dancer

Yoga (10 minutes)

  • Warm-up (above) – 2 minutes
  • Vinyasa Sun Salutation to Warrior One (Deep breath, arms up, bend down, step legs back to push up position, move down into upward dog, move up into downward dog, swing leg up in the air and through to runner’s pose, place back foot down at 45 degree angle and arms above head with hips facing forward, hold, reverse back up to Mountain pose i.e., standing straight up) – 1 minute
  • Vinyasa Sun Salutation to Warrior Two (Warrior One, then separate arms in front and behind to Warrior Two, gazing over front arm, hold) – 1 minute
  • Vinyasa Sun Salutation to Reverse Warrior (Warrior One to Warrior Two, then place back hand on back leg and front hand bent over head, hold) – 1 minute
  • Tree pose (Balance on one leg with other foot placed on inner thigh) – 1 minute (30 seconds each side)
  • Dancer (Balance on one leg with hand holding other leg outstretched behind and other hand reaching in front – 1 minute (30 seconds each side)
  • Inversion (Shoulder stand, Headstand, or Handstand – do against a wall if you need support) – 1 minute
  • Cool down – Run in place shaking out arms and legs – 30 seconds
  • Stretch
  • Quad stretch – 30 seconds
  • Spread legs and Bend Down – 30 seconds
  • Neck stretch (side to side) – 30 seconds

Inversion

Kickboxing (9 minutes, 30 seconds)

  • Warm-up (above) – 2 minutes
  • Stretch
  • Quad stretch – 30 seconds
  • Neck stretch (side to side) – 30 seconds
  • Jab punch-Cross punch-Sidekick – 1 minute (30 seconds each side)
  • Knee raise-Back kick – 1 minute (30 seconds each side)
  • Jab punch-Cross punch-Front kick – 1 minute (30 seconds each side)
  • Front kick-Side kick-Back kick – 1 minute (30 seconds each side)
  • Hook punch-Uppercut punch-Left Knee Raise-Right Knee Raise – 1 minute
  • Cool Down – Run in place shaking out arms and legs – 30 seconds
  • Stretch – same as above -1 minute

Side Kick

Lower Body (10 minutes, 30 seconds)

  • Warm-up (above) – 2 minutes
  • Stretch
  • Spread legs and bend down – 1 minute
  • Quad stretch – 30 seconds
  • Calf stretch – 30 seconds
  • Lunges – 1 minutes
  • Squats – 1 minute
  • Calf move (feet shoulder length apart, step up on tip toes and down again, repeat) – 30 seconds
  • Inner thigh move (spread legs wide, squat, and move forward 4 steps then backward 4 steps) – 30 seconds
  • Wall-Sit – 1 minute
  • Cool Down – Run in place shaking out legs – 30 seconds
  • Stretch – same as above – 2 minutes

Lunge

Upper Body (10 minutes, 30 seconds)

  • Warm-up (above) – 2 minutes
  • Stretch
  • Stretch arm across chest – 30 seconds
  • Tricep stretch above head – 30 seconds
  • Neck stretch (side to side) – 30 seconds
  • Chest stretch (reach hands above head, separate them to the sides, pull back and down) – 30 seconds
  • Push-ups – 1 minute
  • Dips – 1 minute
  • Bicep Curl to Shoulder Press (grab anything around that’s 5 to 10 pounds) – 1 minute
  • Push up position to Side Arm Lift (start out in top of push up position, turn body to side and lift arm and leg, go back to push up position and switch to other side, repeat) – 1 minute
  • Cool Down – Run in place shaking out arms – 30 seconds
  • Stretch – same as above -2 minutes

Dip

Core (9 minutes)

  • Warm-up (above) – 2 minutes
  • Stretch
  • Upward Dog (Lay down on stomach, push up on arms, stretching stomach) – 30 seconds
  • Cow to Cat pose (Get on all fours, pull head and butt up in the air, then arch back in the air, repeat) – 30 seconds
  • Pulse-Ups (Lay on back with legs straight in air and pulse legs up and down) – 30 seconds
  • Superman (Lay on your stomach and lift arms and legs in the air) – 30 seconds
  • Sit-ups with Legs Straight and Roll back – 1 minute
  • Sit up twists (in seated sit up position, clasp hands together and touch hands to floor side to side) – 1 minute
  • Bow pose (Lay on stomach, pull legs up and grab with hands, pull legs up and forward) – 30 seconds
  • Plank – 1 minute
  • Cool Down – Run in place shaking out arms and legs – 30 seconds
  • Stretch – same as above – 1 minute

Bow pose

And that’s it!  My favorite is Yoga, which is your favorite?

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21 thoughts on “5 Ten-Minute Mini Workouts That Can Fit into Any Schedule!

  1. Oh, I just came across your blog through Jess’s blog and I am glad I did :). Great tips for quick exercises, thank you so much. Looking forward the next post.

    Marina xx

  2. Pingback: Half Marathon Training Schedule | heallovebe

    • I know..there have been many times that I come up with every excuse in the book, but with these, you really just can’t – you start it and it’s over before you can think of an excuse! Thanks for the comment :)

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