Life gets crazy, doesn’t it? Whether you’re juggling kids, career, or just a stack of to-do lists, it’s easy for our personal wellness to slip through the cracks. At Fernwood, we believe in empowering you with the tools to feel fit and strong on your terms.
On those days when you just can’t make it into the gym or don’t have a full hour to dedicate to your usual training session, we’ve got the perfect solution. Try this 10-minute bodyweight workout—your secret weapon for those days when life’s pace goes from 0 to 100! No equipment, no fuss. Just you and your powerful self.
10-minute bodyweight workout
- Warm-up: begin with a 60-second march in place to get that heart rate up.
- Squats: time to work those legs! Stand with your feet shoulder-width apart. Lower your body as if you’re sitting in a chair, and then push back up. Do this for 60 seconds.
- Push-ups: your choice: classic style or on your knees. Place your hands slightly wider than your shoulders and lower your body, keeping your core tight. Do as many as you can in 60 seconds. If you’re new to this, remember, even one is a start!
- Mountain climbers: start in a plank position. Bring one knee towards your chest, then switch. It’s like you’re climbing a mountain, but thankfully, no hiking gear is required! 60 seconds of these.
- Tricep dips: take a seat at the edge of a sturdy chair or step. With your hands gripping the edge, lower your body and push back up. Give those triceps some love for 60 seconds.
- Lunges: stand tall, step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Push back to the start. Alternate legs for 60 seconds.
- Plank: ah, the classic! Hold a plank position, keeping your body straight and tight. Hold for 60 seconds, or as long as you can.
- Jumping jacks: jump with arms and legs out and then back in. Do as many as you can in 60 seconds.
- Glute bridges: lie on your back, knees bent. Lift your hips up and squeeze those glutes. Lower and repeat for 60 seconds.
- Cool down: End with some deep breathing and stretching to show your muscles some gratitude.
Got another 10 up your sleeve? Repeat again for another set and feel ultra-energised!
Empowerment in every rep
It’s not just about the sweat (though we love a good glisten!). It’s about taking a moment for YOU. You’re not just building muscle strength, but inner strength. You’re proving to yourself that even on the busiest days, you’re a priority.
So, on those days when your schedule is jam-packed or you feel you’re running on empty, give this energising 10-minute bodyweight workout a shot. A mere 10 minutes can rejuvenate your body and spirit! Even if today was just 10 minutes, tomorrow could be 15, and the next, 20.
Want more? Explore our blog for heaps of other empowering workouts you can do with or without equipment.
This bodyweight workout is just a taste of the exciting and transformative sessions and classes Fernwood has on offer.
Every Fernwood membership includes premium group fitness classes, beautiful gym floors stacked with the latest strength and cardio equipment, and so much more.
