No Time to Workout? Try These 10-Minute Routines

1. 10-Minute Full Body Wake-Up Flow This is perfect for first thing in the morning or during that midday slump. It’s a combo of light cardio and bodyweight strength moves to get your blood flowing.

Routine:

• March in place (1 min)

• Jumping jacks (1 min)

• Bodyweight squats (2 mins)

• Push-ups (1 min)

• Mountain climbers (1 min)

• High knees (1 min)

• Plank hold (2 mins)

• Deep breathing/stretch (1 min)

Helpful Tool:👉🏼 *(amazon) Yoga Mat — keeps your knees and hands comfortable on the floor.

2. 10-Minute Power Walk + Stair Climb If you have stairs at home, turn them into your workout. This is a great cardio blast that also tones your legs and glutes.

Routine:

• Walk up and down your stairs for 2 mins

• Fast march in place (1 min)

• Stair climbs with high knees (2 mins)

• Standing side leg lifts (1 min per side)

• Step ups (1 min)

• Light jog or march (2 mins)

Helpful Tool: Slip-Resistant Stair Workout Mat — adds grip and protects your joints.

3. 10-Minute Core Sculpt A strong core supports your posture and reduces back pain — essential when you’re chasing toddlers or sitting for long stretches.

Routine:

• Bicycle crunches (1 min)

• Russian twists (1 min)

• Forearm plank (2 mins)

• Dead bugs (2 mins)

• Reverse crunches (1 min)

• Side plank each side (1 min each)

• Child’s pose stretch (1 min)

Helpful Tool: Ab Mat — gives extra support for core work.

4. 10-Minute Cardio Kickboxing This one is fun, sweaty, and a great stress reliever.

Routine:

• Jab-cross punches (1 min)

• Uppercuts (1 min)

• Side kicks (1 min)

• Front kicks (1 min)

• Squat + punch combo (2 mins)

• Jumping jacks (1 min)

• Shadow box freestyle (2 mins)

• Cool down shoulder rolls and breath work (1 min)

Optional: 👉🏼 *(amazon) Wrist Weights to increase the intensity.

5. 10-Minute Yoga Reset Perfect for calming the nervous system and improving flexibility, especially after a long day.

Routine:

• Cat-cow stretches (1 min)

• Downward dog (1 min)

• Forward fold (1 min)

• Warrior 1 to Warrior 2 flow (2 mins)

• Pigeon pose (1 min each side)

• Supine twist (1 min)

• Savasana (2 mins)

Helpful Tool:👉🏼 *(amazon) Yoga Blocks for extra support in deeper poses.

6. 10-Minute Lower Body Burn This one will wake up those legs and glutes fast!

Routine:

• Squats (1 min)

• Lunges (1 min per leg)

• Glute bridges (2 mins)

• Donkey kicks (1 min per leg)

• Wall sit (1 min)

• Calf raises (1 min)

• Quick leg stretch (1 min)

Helpful Tool:👉🏼 *(amazon) Resistance Bands to increase difficulty.

7. 10-Minute Upper Body Sculpt No dumbbells? No problem. Use body weight or grab canned goods.

Routine:

• Arm circles (1 min)

• Push-ups (1 min)

• Tricep dips on a chair (1 min)

• Wall push-ups (1 min)

• Shoulder taps (1 min)

• Plank to push-up (2 mins)

• Stretch shoulders and neck (3 mins)

Helpful Tool:👉🏼 *(amazon) Adjustable Dumbbells if you want to level up.

8. 10-Minute Dance Party Workout Pick your favorite upbeat playlist and just move. No rules, no judgment.

Routine:

• Dance it out to 2 songs

• Add jumping jacks, booty shakes, or even squats in between

• End with a deep breath and a smile

Optional:👉🏼 *(amazon) Bluetooth Speaker to blast your music.

9. 10-Minute Mom + Kid Workout Turn playtime into movement time and model healthy habits.

Routine:

• Animal walks (bear crawl, crab walk) (2 mins)

• Jumping contests (1 min)

• Dance freeze (2 mins)

• Yoga poses together (tree pose, warrior) (2 mins)

• Hug + high-five stretch session (3 mins)

Helpful Tool:👉🏼 *(amazon) Colorful Kids Yoga Mat to make it fun for them too.

10. 10-Minute Stretch & Release Sometimes, what you really need is to move gently, breathe, and release tension.

Routine:

• Neck rolls and shoulder shrugs (1 min)

• Side stretches and spinal twists (2 mins)

• Hamstring and quad stretches (2 mins)

• Hip circles and gentle folds (2 mins)

• Breath work + gratitude meditation (3 mins)

Helpful Tool:👉🏼 *(amazon) Stretching Strap to deepen flexibility.

You don’t need perfect conditions or a huge chunk of time to take care of your body. 10 minutes is enough to boost your mood, shift your energy, and remind yourself that you matter.

These routines aren’t about perfection or six-packs. They’re about consistency, self-love, and showing up for yourself in the little moments. Pick one. Try it today. Your future self will thank you.

If you loved these 10-minute workouts, make sure to bookmark this post or print it out. Better yet, try one now and share which one you picked in the comments! Want more quick wellness ideas like this? Join the Busy Mom Haven newsletter and get weekly tips delivered to your inbox.

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