10 minute fitness challenge

About this 10 minute fitness challenge challenge

10 minute fitness challenge

Intensity level: intermediate/advanced

Benefits: a whole body strength workout with exercises for upper body, lower body and core

Safety: please read the general safety information here

Please also be aware that static contractions like plank holds can cause an increase in blood pressure. This is not a problem for healthy individuals, but if you have high blood pressure it’s not advisable to do static holds.

Warm up: you should warm up your muscles and joints by doing the warm up exercises shown in the exercise instructions section below.

What you need: an exercise mat or some other form of cushioning. See an exercise mat buying guide here.

 10 minute fitness challenge chart

There are 8 exercises altogether in the challenge and each day you do a different combination of 6 of them. The chart shows which exercises you should do each day and how many reps you should do (or plank hold times). Instructions for the exercises are below the chart. For the fire hydrant and side lying leg raise, you should do 20 reps on each leg.

10 minute fitness challenge chart

Exercise instructions

Warm up

Do 6 arm circles and 12 knee lifts before your workout each day:

Arm circles

Knee lift

Challenge exercises

Knee push up

10 minute fitness challenge Side lying leg raise

Glute bridge

10 minute fitness challenge Bicycle crunch


Mountain climber

Fire hydrant


The benefits of doing 10 minutes exercise a day

Incorporating even a small amount of exercise into your daily routine can result in significant benefits for your overall health and well-being. One of the primary advantages of 10-minute daily workouts is the improvement in cardiovascular health. Regular exercise strengthens the heart muscle, enhances blood circulation, and lowers blood pressure, reducing the risk of heart disease and stroke.

Physical activity also plays a crucial role in weight management and body composition. Even short bursts of exercise can boost metabolism, promote fat burning, and increase muscle mass, contributing to a healthier body composition and a reduced risk of obesity-related health issues.

In addition to physical benefits, 10 minutes of daily exercise can significantly impact your mental and emotional well-being. Physical activity releases endorphins, which have mood-boosting effects, alleviating stress, anxiety, and symptoms of depression. Exercise can also improve sleep quality, leading to increased energy levels and enhanced cognitive function.

Remember, consistency is key. Aim to incorporate 10 minutes of exercise into your daily routine most days of the week, gradually increasing the duration and intensity as your fitness level improves. Even small amounts of regular physical activity can bring about significant improvements in your overall health and well-being.

Related to 10 minute fitness challenge

Low impact workout challengeSquat & lunge workout

Further reading

Harvard Health – Adding extra 10 minutes of daily activity linked to longer lif