10 Minute Workouts
Every bit of exercise you do helps you feel better, physically AND mentally. Get your fitness routine started with these simple exercises.
10 Minute Workouts
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Working Out
Warm up by walking in place, rolling your shoulders, jumping jacks, and doing arm circles and knee bends for five minutes. This gets your blood flowing and prepares your joints and muscles to move. A few other tips to keep in mind:
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DO talk to your doctor before starting a new exercise program.
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DO stay hydrated and keep a water bottle and towel nearby.
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DO bend your knees and elbows slightly. Try to avoid locking them.
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DO keep your back in a straight neutral position.
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DO wear comfortable clothes you can move in.
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DO take a normal breath. Then try a deep breath. Try to avoid holding your breath.
After you master each exercise, it will take you about 10 minutes to do one set of them. If you feel any pain or discomfort, stop. Work up to more repetitions as you get stronger.
Lunge
  • LUNGE
  • LUNGE Step 1
  • LUNGE Step 2
  • LUNGE Step 3
  • LUNGE Step 4
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  • Lunges help strengthen your body for climbing stairs. Place your hands on your waist or a stable object while you lunge to help maintain balance.
  • Step 1
    Stand with your feet shoulder-width apart.
  • Step 2
    Take a long step forward with your left leg. Using your hamstring, the back leg muscle, slowly lower your body until your knee is at a 90° angle.
  • Step 3
    Return to the start position by pushing up with your front foot. Repeat with your right leg, this will be one complete repetition.
  • Step 4
    Take this exercise further by holding a dumbbell or water bottle in each hand at your sides.
Chest Press
  • Chest Press
  • Chest Press Step 1
  • Chest Press Step 2
  • Chest Press Step 3
  • Chest Press Step 4
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  • Chest presses help you get off the ground or push open heavy doors. Start by facing a wall or stable object (like a desk or rail).
  • Step 1
    Straighten your arms out in front, then lean forward and place your hands on the wall, a little wider than shoulder-width apart.
  • Step 2
    Bend your elbows and keep you back straight while lowering your chest towards the wall.
  • Step 3
    Push your body away from the wall by straightening your elbows. This will be one complete repetition. Remember to keep your back in a straight and neutral position.
  • Step 4
    Take this exercise further by trying a push-up on the floor.
Back Row
  • BACK ROW
  • BACK ROW Step 1
  • BACK ROW Step 2
  • BACK ROW Step 3
  • BACK ROW Step 4
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  • Back rows help you pull weeds out of the garden, or lift groceries out of the car. Remember to keep your feet shoulder-width apart.
  • Step 1
    Bend at the hips so your body is at a 45º angle. Keep your legs slightly bent, and place your arms straight out in front of your body.
  • Step 2
    Bend your elbows and pull back, keeping your elbows close to your body. Keep your shoulders down and squeeze your shoulder blades together.
  • Step 3
    Slowly return to start position. This will be one complete repetition. Remember to keep your feet shoulder-width apart.
  • Step 4
    Hold a dumbbell or water bottle in each hand.
Crunch
  • CRUNCH
  • CRUNCH Step 1
  • CRUNCH Step 2
  • CRUNCH Step 3
  • CRUNCH Step 4
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  • Doing crunches regularly helps you get up from a sitting position. Start by lying flat on your back with your knees bent at a 90° angle.
  • Step 1
    Place your hands behind your head and relax your neck. Keep your elbows pointed out to the side for the whole exercise.
  • Step 2
    Tighten your stomach muscles and lift your head and shoulders off the floor. Slowly lift your shoulders off the floor. Hold this position for 1–2 seconds.
  • Step 3
    Slowly lower your shoulders back to start position. This will be one complete repetition. Your back and neck should stay straight through this entire exercise.
  • Step 4
    Twist your torso at the top of this exercise.
Hip Lift/Bridge
  • Hip Lift/Bridge
  • Hip Lift/Bridge Step 1
  • Hip Lift/Bridge Step 2
  • Hip Lift/Bridge Step 3
  • Hip Lift/Bridge Step 4
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  • Hip lifts strengthen you so walking up hills and getting out of chairs is easier. Start by lying on the ground with your knees bent.
  • Step 1
    Place your feet flat on the floor, a hip-width apart. Move your hands down to the sides of your body.
  • Step 2
    Lift your hips off the ground by squeezing your buttocks, supporting your body with your shoulders. Hold this position for 1–2 seconds.
  • Step 3
    Slowly lower your hips back to start position. This will be one complete repetition.
  • Step 4
    Complete the hip lift on one leg.
Heel Raise
  • Heel Raise
  • Heel Raise Step 1
  • Heel Raise Step 2
  • Heel Raise Step 3
  • Heel Raise Step 4
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  • Heel raises come in handy when you are standing on your toes to reach for something high. If you need more balance or support, hold onto the wall or a stable object.
  • Step 1
    Start by standing with your feet shoulder-width apart, with your hands at your sides.
  • Step 2
    Raise heels off the floor as high as possible. Hold this position for 1–2 seconds.
  • Step 3
    Slowly come back down to the starting position. This will be one complete repetition.
  • Step 4
    Hold a dumbbell or heavy can in each hand at your sides.
Arm Raise
  • Arm Raise
  • Arm Raise Step 1
  • Arm Raise Step 2
  • Arm Raise Step 3
  • Arm Raise Step 4
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  • Doing this exercise regularly helps you lift heavy items. Keep your back straight and your stomach muscles tight, with your knees slightly bent.
  • Step 1
    Stand with your feet shoulder-width apart and your arms at the sides of your body.
  • Step 2
    Slightly bend your elbows and raise your arms out to the side until your arms reach shoulder height. Keep the height of the elbows above the wrist and the palms facing the floor.
  • Step 3
    Slowly lower your arms back down to start position. This will be one complete repetition.
  • Step 4
    Hold a water bottle or weight in each hand.
Arm Extension
  • Arm Extension
  • Arm Extension Step 1
  • Arm Extension Step 2
  • Arm Extension Step 3
  • Arm Extension Step 4
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  • This exercise helps you open heavy doors. Remember to keep your feet shoulder-width apart.
  • Step 1
    Bend at the hips so that your body is at a 45º angle. Keep your legs slightly bent, with your elbows positioned at a 90° angle.
  • Step 2
    Slowly straighten your elbows behind your body. Hold this position for 1–2 seconds.
  • Step 3
    Slowly lower your arms back down to the start position. This will be one complete repetition.
  • Step 4
    Hold a water bottle or weight in each hand.
Arm Curl
  • Arm Curl
  • Arm Curl Step 1
  • Arm Curl Step 2
  • Arm Curl Step 3
  • Arm Curl Step 4
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  • Practicing this exercise helps you lift your groceries—or even your kids! Keep your stomach muscles tight and a slight bend in your knees for this exercise.
  • Step 1
    Stand with your feet shoulder-width apart, and your arms at the side of your body.
  • Step 2
    Bend your elbows and bring your hands up towards the chest. Hold for 1–2 seconds.
  • Step 3
    Slowly lower your hands back down to the start position. This will be one complete repetition.
  • Step 4
    Hold a water bottle or weight in each hand.
Track Your Progress
Exercise works best when you stick to a routine. Download the Power Up in 10 calendar on page 14, and keep track of how many times you do each exercise. Keep pushing yourself to meet your fitness goals!

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