10-minute Workout
...ANYWHERE
Exercise helps control your weight, manage health issues such as depression and high blood pressure, promote sleep and more. For those struggling to find time, there is good news. According to the Mayo Clinic, even small amounts of physical activity can add up over time for substantial health benefits.
Certified Personal Trainer and Director of Hy-Vee KidsFit and Hy-Vee Fitness Daira Driftmier agrees, and sees even more benefits. “Short workouts can elevate your mood, increase productivity and improve physical health,” she says. Getting 150 minutes of exercise each week is simple when you break it into 10-minute workouts.
reach the cdc-recommend
150 minutes of weekly exercise with this 10-minute anytime workout—no equipment needed.
million adults age 50 or older don’t exercise or get any physical activity beyond that of daily living.
31
pro tip: stay fueled
Shorter workouts (between 10 and 30 minutes) can help you stay consistent, put value on your exercise intensity and may be easier to fit into any busy schedule.”
— Daira Driftmier
Certified Personal Trainer and
Director of Hy-Vee KidsFit and Hy-Vee Fitness
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Moves
Minutes
10
do each of these moves for one minute
to get a full-body workout.
Begin with hands and knees on the ground, shoulder-width apart. Place feet back so legs are straight with heels over toes. Maintain a flat back and press into palms to engage core. Do not allow hips to dip.
high plank
1
Balance on one leg while you lift the other higher than your waist, keeping your foot flexed and knee at a 90-degree angle. Switch legs back and forth quickly while moving the opposite arm.
high knees
2
From a high plank; drive right knee toward right hand with left leg staying straight behind you. Switch legs in a smooth motion, keeping your arms straight.
mountain climbers
3
Start with arms at sides and feet together. Jump up, landing with feet shoulder-width apart while raising arms out to the sides over your head. Jump back to start; repeat.
jumping jacks
4
Start from a high plank with palms flat and hands shoulder-width apart. Bend your elbows to lower your chest to the floor, then push back through the palms of your hands to straighten your arms.
push-ups
5
Stand with feet a little wider than hip-width apart, toes facing front. Bend at knees and ankles to drive hips back so thighs are parallel with the ground. Press into heels to stand, keeping chest up.
squats
6
Get on all fours with a flat back and tucked chin. Keeping a 90-degree bend in your right knee, slowly lift the leg up and down. Return to start and repeat on other side.
donkey kicks
7
Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head with elbows bent. Lift your shoulders off the floor using your core and then lower.
crunches
8
From a standing position, step one leg 2 to 3 feet forward. Lower body until both knees are at 90 degrees, moving opposite arm up. Push up with front leg and return to standing position. Repeat with opposite leg.
lunges
9
Sit with knees slightly bent and backs of heels touching the ground. Lean back to engage core. Twist slowly from one side to the other, pausing at center.
russian twist
10
30
minutes of vigorous physical activity every day is all it takes to offset the health risks of being sedentary at work.
Body weight training can be just as effective as training with free weights or weight machines, according to the Mayo Clinic.
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