The Easy 10-Minute Morning Workout Anyone Can Do

No time for the gym, no desire to squeeze into running gear, and no chance of hitting 10,000 steps before your first meeting? You can still train.

This 10-minute morning workout is built for real mornings. It’s short, equipment-free, beginner-friendly, and easy to scale up when you feel stronger. Do it consistently and you’ll build a base of lower-body strength, upper-body pushing power, and core control, all in the time it takes to make coffee.

Poll

How long is your ideal workout?

30 min

45 min

60+ min

Why a 10-minute workout can still move the needle

The biggest advantage is consistency. When your routine is realistic, you repeat it, and repetition drives progress.

Weekly movement targets can also be accumulated in shorter chunks. Public health guidance supports building toward at least 150 minutes of moderate activity per week, plus muscle-strengthening work on 2 or more days. Short sessions help you stack those minutes without needing long workouts.

How to use this routine

• Set a timer and follow the blocks below.
  
  

• Move with control. Quality beats speed.
  
  

• Choose the easiest variation that lets you keep good form today.
  
  

• Aim for 3–5 mornings per week.
  
  

The 10-minute morning workout

1) Warm-up (2 minutes)

Keep moving the whole time:

• Tap toes left and right
  
  

• Add big arm swings overhead
  
  

• Circle the arms wide
  
  

• Bounce lightly on the balls of your feet
  
  

Focus: loosen your hips and shoulders, raise your heart rate, and feel warm.

2) Squats (1 minute)

• Feet about shoulder-width
  
  

• Push hips back as if sitting into a chair
  
  

• Keep chest lifted
  
  

• Stand tall at the top
  
  

Easier: quarter squats or hold a chair for balance.

Harder: squat deeper or add a calf raise at the top.

3) Push-ups (1 minute)

• Hands under shoulders
  
  

• Lower chest toward the floor, then press up
  
  

• Inhale down, exhale up
  
  

Easier: hands elevated on a sofa or bench, or knees down.

Harder: full push-ups from toes or slow your lowering phase.

4) Lunges (1 minute)

• Step forward and bend both knees
  
  

• Push through the front foot to return
  
  

• Switch legs and repeat
  
  

Finish each side by holding your final lunge and pulsing for 8 reps.

Easier: smaller step and shallower bend.

Harder: add a second set or slow the descent.

5) Tabletop hover (1 minute)

• On all fours: hands under shoulders, knees under hips
  
  

• Tuck toes, brace your core
  
  

• Lift knees 2–3 cm off the floor and hold
  
  

Harder options (only if hips stay steady):

• Gently shift forward and back
  
  

• Shoulder taps with minimal sway
  
  

6) Side squats (2 minutes)

• Start standing with feet just under hip-width
  
  

• Step right, return to centre
  
  

• Step left, return to centre
  
  

Progressions:

• Drop into a squat with each step
  
  

• Turn toes slightly out and sink into a controlled plié-style squat
  
  

After one round, hold a wide stance:

• Stand up and sit down slowly for 8 reps
  
  

• Then pulse gently for up to 20 seconds
  
  

7) Crunches (1 minute)

• Lie on your back, knees bent, feet flat
  
  

• Hands lightly behind your head (don’t pull)
  
  

• Lift shoulders just off the floor, lower with control
  
  

Tip: keep your chin away from your chest and ribs drawn in.

Make it work for your fitness level

If you’re new to training, your goal is simple: finish the 10 minutes with good form.

If you’re already active, progress it by picking one option:

• Add a second round once or twice a week
  
  

• Make one move harder (deeper squats, stricter push-ups, longer hover)
  
  

• Keep it 10 minutes, but reduce pauses and increase control
  
  

For more structured training ideas you can build around, explore the GymNation Fitness Hub.

If you want a coached core session that complements this routine, try Les Mills Core.

Common form fixes (fast and useful)

• Squats: hips back first, knees track in line with toes.
  
  

• Push-ups: keep a straight line from shoulders to hips, don’t let the lower back sag.
  
  

• Lunges: stay tall, control the lowering phase.
  
  

• Core work: brace as if preparing for a cough, breathe steadily.

Source: goodhousekeeping.com

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