If you’d like to be more active but struggle to squeeze exercise into your day, this 10-minute workout could be just what you need. Our no-equipment fitness circuit can be done at home and it’s so quick that you can easily fit it into your routine.
By combining regular activity with our Food Optimising plan, you’ll start to experience the brilliant health, wellbeing and weight loss-boosting benefits of what we call Body Magic. The great news is, you don’t have to spend hours in the gym to feel the difference.
Following all four moves in this 10-minute workout will warm you up, get you breathing harder and make your heart beat faster. And if you repeat this routine three or more times over seven days, you’ll be on your way to feeling those Body Magic rewards – such as a lower risk of weight-related health issues like heart disease and type 2 diabetes, reduced stress, and improved your shape and posture – for yourself.
MORE FOR MEMBERS: Slimming World members can find a series of workout videos on the exclusive members-only website
Slimming World 10-minute workout
Before you start, find yourself a towel and a bottle of water to sip throughout. Put on some comfy clothing and, even though you’re at home, it’s a good idea to wear trainers to avoid slipping or injury. While this fitness session has been designed to work your whole body, feel free to skip or repeat exercises as you wish. It’s your workout!
Warm-up
Half jumping jacks – 30 seconds
- Stand tall, looking straight ahead, with your arms down by your sides.
- Step your left foot out to the side, keeping your weight on your right foot.
- At the same time, raise your left hand up to head height, with your elbow out to the side, arm bent and your palm facing forward.
- Return to the start position, then repeat on the right side.
March or jog on the spot – 30 seconds
10-minute workout
Side-to-side squats – 30 seconds
- Stand tall, looking straight ahead and clasp your hands in front of you at chest height.
- Take a step to the left, slightly wider than hip-width. Plant your left foot firmly on the ground, making sure there’s equal weight on both feet.
- Push your hips backwards into a squat, as though you’re sitting back on a chair. Squat as low as you comfortably can aiming to get your hamstrings (back of your thighs) parallel to the floor, keeping your tummy tight, your knees behind your ankles and back straight. Avoid raising your heels up off the floor – if this happens stay up higher in your squat so that your heels are flat to the floor.
- Push back up off your left foot, and return to the start position. Repeat on the right leg.
Rest – 10 seconds
Half jumping jacks – 30 seconds
Pelvic bridge – 30 seconds
- Lie on your back with your arms by your sides, feet flat on the floor hip-width apart and your knees bent.
- Squeeze your buttocks and lift your hips off the ground until your knees, hips and shoulders form a straight line and hold for a few seconds before easing back down.
- Lower your hips and bottom back to the floor.
Half jumping jacks – 30 seconds
Press-ups with a twist – 30 seconds
- Kneel on all fours, with your hands slightly wider than shoulder-width and in line with your chest.
- Walk your hands forward until you’re in a kneeling press-up position. Keep your weight evenly distributed between your hands and knees, and tighten your tummy to help protect your lower back. Avoid dipping or arching your back, and keep a flat back throughout the movement.
- Bend your elbows out at a 45-degree angle forming an “A” shape from an overhead view. In a controlled movement start to lower towards the floor, aiming to get your chest as low as you possibly can to the floor.
- Straighten your arms back up to the start position, avoiding locking them at the elbows.
- Now rotate to the side and raise one arm up towards the ceiling, so that both arms and your back form a straight line. Keep your abdominal muscles tight to avoid your hips dipping.
- In a controlled movement, lower your hand back down towards the floor to the start position.
- Repeat on the opposite side.
Rest – 10 seconds
Half jumping jacks – 30 seconds
Static-squat shadow-boxing – 30 seconds
- Get into a squat position (see the side-to-side squat guide above).
- Hold your fists up in front of your face like a boxer.
- Holding the squat position, gently stretch out each arm alternately for 30 seconds, ‘punching’ constantly in front of you at eye level.
- Avoid locking out the elbows, and ensure your knees don’t go in front of your toes while squatting. Keep your heels flat to the floor and abdominal muscles tight.
Half jumping jacks – 30 seconds
Rest – 10 seconds
Repeat the entire circuit.
MORE ON THE BLOG: Join in with our at-home fitness class – no equipment needed
We hope you enjoyed our 10-minute workout! If you’d like support to help you become more active, you’ll find plenty of encouragement and move-more motivation in your local Slimming World group and in our friendly online community, as well as a wealth of activity ideas on our members-only website.
Find your nearest Slimming World group
If you’re planning to start a new exercise programme, we recommend you check with your GP first –especially if you have an existing health condition, such as high blood pressure, diabetes or asthma. If you’re pregnant, check the suitability of the exercise with your midwife.