10-minute equipment free workout to try at home


Trying to find the motivation and time to work out can be tricky for many. However, the lack of movement while working from home can leave us feeling fatigued and joints feeling stiff. Try this short, equipment free workout to get you moving.

If finding the right equipment or having enough time to work out is a setback for you, give this 10-minute equipment free workout a go. This mobility and strength routine can be done at any time of day and helps to get the blood flowing and loosen those joints.

Warm up (one minute)

Stand up straight and roll your shoulders up and back. With feet hip-width apart, perform some hip circles by rotating clockwise then anticlockwise. Next, move on to arm circles; hold your arms out to the side, parallel to the floor, and draw circles with your fingertips forwards then backwards.

Read more: Five great stretches to do at your desk >

Main workout (nine minutes)

Set a timer for nine minutes and try to complete as many rounds of the following exercises as possible.

1. Downward dog

Plant your hands into the ground and really focus on trying to stretch out your shoulders as you drive your hips high toward the ceiling and press your chest toward your feet. Avoid holding tension in your neck and try to push heels towards the floor to stretch out the hamstrings. Hold for a few seconds and release.

2. Cobra ups

Lying on your front with arms by your side (toes untucked), tighten your whole body and try to press your chest away from the floor as you lift your upper body up using the strength of your arms. Lower back down with control to release.

3. Mountain climbers

Start in a high plank position and engage your core. Bring one knee towards your chest, return it and repeat with the other leg. Alternate for six to 10 reps. Tip: Try not to let your hips move left and right or up and down; imagine you are balancing a glass of water on your back – without spilling any!

4. Reverse lunges

Standing straight, brace your core as you take a big step back with your right foot. Lower the right leg down until it is close to the ground and the front leg is at a 90-degree angle. Push through the front heel to return to your starting position. Repeat on the other side, alternating for six to 10 reps. Tip: Imagine you are balancing a book on your head and trying to not let it fall while you are doing this exercise. Really try to open your stride to get a good stretch through your hip flexors.

5. Single leg bodyweight deadlifts

Begin standing with feet under hips. Shift your weight onto the left leg, keeping the knee soft, while you engage the right leg and lean forward from your hips. Extend your right leg behind you as you tip your torso forward, hinging from the waist. Your body should form a straight line from the top of your head to your back leg, forming a ‘T’ shape. Lift your torso up and pull your right leg back to starting position. Switch legs and repeat.

Try to complete two or three sets of six to 10 reps. This should warm you up, raise the heartbeat and give you that much needed feel-good endorphin release from exercise.

Want more of a challenge? Try increasing the reps or adding resistance to the reverse lunges and single leg bodyweight deadlifts, or really try and exaggerate each movement, taking up to 10 seconds per rep.

Want to motivate your team to get moving? Contact us to book a live virtual fitness class for your company through the Urban Business platform.

Who are we? We’re Urban Business, on a mission to empower employees through wellness. We offer a range of virtual wellbeing services, delivered by our expert partner-practitioners, to help keep your employees well while working from home. Follow us on Twitter and LinkedIn for more wellbeing tips.

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