The 10-minute home workout that beats a long gym session

Telegraph

5 days ago

Some workouts feel like an act of defiance. There are days when the world doesn't want you to take any time for yourself, when it wants all of you, every atom: in meetings, supermarkets, traffic jams, dropping children off at football practice, delivering relatives you don't even like to dental hygienist appointments they probably don't even need. This is where the 10-minute workout rides to the rescue.
The good news is that short bursts of exercise can be extremely effective and, depending on your goals, better than more protracted sessions. A review of the evidence carried out in the United States found that 10 minutes of exercise can be beneficial across measures including longevity: 'Physical activity accumulated in bouts that are 10 minutes is associated with favourable health-related outcomes, including all-cause mortality.'
Meanwhile a Norwegian study found that two short bursts of resistance could be more effective than a single long session. The study looked at women who trained regularly and found they felt the long session was more enjoyable and valid but, in reality, shorter, more intense workouts enabled them to achieve more.
Andrew Scott, an exercise physiologist and senior lecturer at Portsmouth University, says: 'People can get the same fitness benefit from shorter sessions as longer, purposeful exercise.' In other words, even walking up the stairs counts. It doesn't have to be an activity defined as a workout at all.
For strength training, in the past I used the kind of workouts bodybuilders recommended. These were very much the War and Peace of resistance training and seemed to take up most of my teen Saturdays. Totally unnecessary says, Scott: 'It doesn't have be multiple sets of the same exercise, one good quality set per exercise, especially for resistance training novices, can be at least as beneficial.'
For heart and lung health, multiple short sessions can also be at least as good as a single longer bursts of movement. 'Three 10-minute bursts of brisk walking, as opposed to a single walk of 30 minutes, deliver the same, if not more benefits for body composition and glucose control,' Scott notes.
There is a trade-off between intensity and duration – so if you are sufficiently healthy and able, you can give your body 10 minutes of serious, strenuous exercise, deliver Aunt Virginia to the dentist, and still reap the kind of rewards you'd expect from a much more time-consuming workout.
The workout
This is a 10-minute whole-body workout that does pretty much everything you need. It's been designed by Samuel Quinn, the personal training lead at Nuffield Health gym group. He says: 'There is a combination of exercises that will increase cardiovascular fitness whilst burning body fat, improve upper body, lower body and core strength, whilst improving explosiveness and power. This will also help to improve mobility, stability and balance.'
He has carefully divided the work between strength and cardio. 'Of the 10 exercises, four are cardio focused and six are strength-based, however many will benefit both. This workout is to be performed two to three times per week and is perfect for building strength and cardiovascular fitness whilst improving mobility and athletic performance.'
1. Bear crawl
Best for: Cardiovascular fitness, full-body strength, mobility, core control.
This is an 'animal move', so I get into character a little and really pad around. Supporting your weight on all fours is exhausting, in a good way.
How to do it
Start on all fours with hands under shoulders and knees hovering off the floor. Keep your back flat and core engaged.
Move your right hand and left foot forward, followed by the other side, taking three steps forward.
Then, reverse three steps back to the start. Keep hips level and avoid swaying.
2. Squat jump
Best for: Lower body power, cardiovascular fitness, agility.
This plyometric movement builds strength and explosive power in the legs while enhancing agility, balance, and cardio fitness. Jumping also strengthens the bones.
How to do it
Stand with your feet shoulder-width apart.
Lower into a deep squat, keeping knees aligned with toes and chest upright.
Drive through your heels to jump explosively upwards, swinging your arms to aid lift.
Land softly, immediately returning to the squat position to absorb impact.
Repeat fluidly for one minute. Focus on controlled, balanced landings to protect knees and hips.
3. Reverse crunch
Best for: Lower abdominal strength, core control.
This controlled movement isolates the lower abdominals, improves trunk stability, and strengthens the hip flexors. It's a safer alternative to traditional sit-ups, reducing strain on the neck and lower back.
How to do it
Lie on your back with arms at your sides, knees bent.
Lift your feet and bring your knees toward your chest. Contract your abs to curl your hips and lower back off the ground, raising your legs vertically.
Pause at the top, maintaining tension in your core, then lower slowly without letting your feet touch the floor.
Repeat for one minute.
4. Wall walk to handstand hold
Best for: Upper body strength, shoulder mobility, core stability.
This exercise builds strength, balance, and body control, while improving shoulder and wrist mobility.
How to do it
Start lying face down with feet against a wall.
Push up into a plank, then walk your feet up the wall while moving your hands closer toward it.
Continue walking up until your torso is vertical, with core engaged and hips stacked over shoulders.
Hold the handstand position briefly, then carefully reverse the movement, walking hands and feet back down.
5. Split squat to lunge jump
Best for: Single-leg strength, lower body power, balance.
This explosive move builds unilateral strength, improves balance, and increases lower-body power while boosting heart rate. I tend to sway the shoulders with this one – the balance element is so important as we age.
How to do it
Start in a split squat with one foot forward and one behind, both knees bent.
Lower down, then explode upwards, switching legs in mid-air to land with the opposite foot forward.
Keep your chest up and core tight. Absorb the landing by immediately bending both knees into another split squat.
Continue alternating legs for one minute.
6. Plank rotation with press-up
Best for: Core strength, upper body stability, rotational control.
This exercise strengthens the chest, shoulders, triceps, and core. I find this a test of balance and mobility – both easy to neglect.
How to do it
Start in a high plank position with hands under shoulders, feet hip-width apart.
Perform a controlled press-up, then rotate your body into a side plank, extending your top arm to the ceiling.
Return to plank, complete another press-up, then rotate to the other side. Keep hips lifted and abs engaged to prevent sagging.
Continue alternating sides.
7. Kick sits
Best for: Full-body mobility, cardiovascular fitness, core and shoulder strength.
This functional, ground-based movement improves shoulder stability, hip mobility, and core control, while raising heart rate. It's excellent for enhancing total-body coordination and dynamic mobility.
How to do it
Start on all fours in a quadruped position with knees lifted off the floor.
Rotate your torso and kick your right leg through underneath you so the side of the leg lightly touches the floor. Keep both hands grounded.
Pull the leg back and repeat on the other side, moving fluidly from one kick to the next.
8. Hollow hold
Best for: Core strength, spinal stability, posture control.
This isometric core drill builds deep abdominal strength, improves posture, and teaches proper trunk bracing, crucial for protecting the spine during heavy lifting and dynamic, overhead athletic movements. Holds are underestimated; this will kick in in no time.
How to do it
Lie flat on your back with arms overhead and legs extended.
Engage your abs to lift your shoulders, arms, and legs off the floor, keeping your lower back pressed into the ground.
Hold this position, creating a 'hollow' curve through your midsection.
Maintain steady breathing and constant muscle tension throughout your body. Avoid arching your lower back.
9. Lateral lunges
Best for: Single-leg strength, hip mobility, balance, core stability.
This side-to-side lower body exercise builds strength in the glutes, quads, and adductors (the ones on the inside of your thighs) while enhancing hip mobility and improving balance – ideal for multidirectional sports and injury prevention.
How to do it
Stand tall with feet hip-width apart.
Step your right foot out to the side, keeping both feet facing forward.
Shift your weight over your right hip, bending your right knee while keeping your left leg straight.
Push through your right heel to return to standing.
Repeat on the other side. Maintain a tall chest and engaged core throughout.
10. Broad jump
Best for: Lower body power, cardiovascular conditioning, explosive strength.
This plyometric drill builds lower body power, particularly in the glutes, hamstrings, and quads, while also improving explosive force production, coordination, and overall athletic speed and agility. This feels very school sports day and comes in handy for dodging puddles.
How to do it
Stand with feet shoulder-width apart in an athletic stance.
Lower into a quarter squat, swinging your arms back for momentum.
Explosively jump forward, swinging your arms through as you leap.
Land softly on both feet, absorbing the impact by bending your knees and pushing your hips back.
Reset your stance before repeating. Focus on maximum distance with controlled, stable landings.