Busy Days? Get Fit in 10 Minutes: Full-Body Workouts for the Time-Challenged

Too busy to work out?

We get it. When your to-do list never seems to end, exercise is often the first thing to drop off. But staying active doesn't have to mean carving out an hour at the gym. In fact, you can start right where you are, even at your desk.

At the office? You’ve got options.

If you’re stuck at your desk and feel like there’s no room for movement, don’t worry, there are simple ways to stay active during the workday. Dr. Munquith Mohammed, general practitioner at Aster Clinic, Bur Dubai, previously told Gulf News Small adjustments can significantly help in keeping fit even when you're at your workplace.

By opting for activities like stretching and standing during conference calls, taking brief walks when you have breaks, or utilizing a standing desk, adding motion to your daily schedule turns out to be simpler than anticipated.

Climb the stairs for an instant cardiovascular workout.

Stair climbing offers more than just a way to get from one floor to another. It activates your glutes, calves, hamstrings, and quads — helping tone and strengthen your lower body. According to Dubai-based fitness trainer and Pilates enthusiast Sonea Kapoor, the short bursts of effort also raise your heart rate, making it an effective cardio workout that supports heart health and stamina.

Mini-weights at your desk

Store a resistance band or a couple of lightweight dumbbells in your desk drawer for quick strength training breaks throughout the day. Basic exercises such as seated leg raises, bicep curls, or pulling at the resistance band can help build muscles and enhance blood flow without you having to step away from your workstation.

However, if you have additional time and wish to elevate your heartbeat, Kapoor recommends a few specific 10-minute exercises that can be performed anytime, anywhere.

The secret: Maintain simplicity. A 10-minute regimen executed with concentration and vigor can enhance strength, boost lagging vitality, and alter your frame of mind – all without needing gear, traveling, or reasons to avoid it.

The full-body wake-up

This regimen works perfectly as a morning starter or for a refreshing mid-afternoon boost. Despite being easy on the joints, it effectively improves blood flow and energises key muscle areas.

Perform the entire circuit two times:

• 1 minute: Jumping jacks

  A traditional manoeuvre to swiftly elevate your heartbeat. Adjust with step jacks if necessary.

• 1 minute: Bodyweight squats

  Activate your legs and buttocks muscles. Move slowly and concentrate on maintaining proper form.

• 1 minute: Arm circles with high knees

  An excellent mix of exercises for both your upper and lower body to boost coordination.

• 1 minute: Side crunches while standing

  Aim for your abs and sides while staying off the ground.

• 1 minute: Jog or march in place

  Stay light on your feet. If you’re in a quiet space, marching works just as well.

The strength blast

If your goal is to tone up and build functional strength, this short circuit focuses on bodyweight resistance to challenge your muscles.

Repeat this sequence twice:

• 1 minute: Pushups

  Whether you're using standard form or have your knees down, ensure your core remains engaged and your back stays straight.

• 1 minute: Forearm plank

  A total body core stabilizer. Maintain your stance and breathe steadily.

• 1 minute: Tricep dips

  Utilise a solid chair or a lower surface area for toning your arm muscles at the rear.

• 1 minute: Glute bridges

  Lay flat on your back, push into your heels, and clench your buttocks at the peak of the movement.

• 1 minute: Wall sit

  Pressed against a wall, with your knees bent at a ninety-degree angle. Maintain this position and embrace the burning sensation.

The cardio crunch

This workout is perfect for those days when you aim to quickly get your blood pumping. It's intense, guaranteed to elevate your heartbeat, and highly efficient at boosting your metabolic rate.

Finish this circuit twice:

• 1 minute: High knees

  Jog on the spot, raising your knees up as high as possible.

• 1 minute: Mountain climbers

  From a plank position, switch bringing each knee towards your chest alternately.

• 1 minute: Quick step tapdance

  Swift, tiny movements in one spot. Concentrate on rapid pace and gentle touch of the surface.

• 1 minute: Burpees

  A comprehensive body movement. Adjust by stepping backwards rather than jumping if necessary.

• 1 minute: Jump squats

  Detonate upwards then touch down gently. Maintain a slight bend in your knees to cushion the landing.