Got 10 minutes to spare? Of course you do! Check out this compact, 10 minute workout for beginners by FFC Park Ridge group fitness instructor Julia Baraglia that you can fit in no matter what life throws at you.

Think of all the 10-minute intervals throughout your day you ‘waste’ on things like Facebook or Twitter, games on your phone, or the random internet browsing or nighttime TV that has no real significance to you. Everyone, even the busiest CEO or frequent traveler can find a 10-minute window in his or her day.

So now that you’ve discovered when that might ben, what am I asking you to do with it? I’m so glad you asked! Check out this simple 10 minute workout for beginners:

 10 Minute Workout For Beginners Breakdown:

0-2 minutes: sit still. No, truly. Sit still in a chair or on the floor with nothing around you. Take a deep breath and be thankful you’re in that moment. Appreciate all the things your body does for you (despite not always making the best food choices) or the long hours you work, often with a lack of sleep. Ahhh… feels nice, right?

2-4 minutes: move your body. Notice any aches, pains, or tense areas. Roll your shoulders, your neck, and arch/curve/twist your back to encourage blood flow to those areas and work out the kinks. Although certainly not as enjoyable as someone else doing it for you, self-massage does work. For my more dedicated athletes, foam roll your trouble spots.

Related: jetsetters rejoice! Here’s a simple bodyweight workout you can do in your hotel room.

4-9 minutes: really move your body. No REALLY – use the next 5 minutes to get your heart rate as high as you can. Push each exercise as hard as you can for one minute. Here’s my example workout – but you can keep it simple by doing stairs or running for 5 minutes as well.

  • Jumping Jacks
  • Squats
  • Push-ups
  • Mountain Climbers
  • Planks

9-10 minutes: rest. Close your eyes. Listen to your breathing and your heart beating. Those 5 minutes you just did will improve your cardiovascular health, boost your metabolism and make you mentally sharper. And that’s just the beginning of a long list of benefits!

This 10 minute workout for beginners can be done before your morning shower, during your lunch break, before you get ready for dinner or even when you get back to your hotel room. Once you find you can carve 10 minutes out of your day, soon you will discover that there are days you have a half hour, hour, or maybe even more to sit still, really move, and rest.

Related: finding a group fitness class can be overwhelming. Here’s how to pick the best one for you, your schedule and your goals!

Check out some of these links outlining the benefits of adding short cardio workouts to your day: article #1 via Yahoo Lifestyle and article #2 via Verywell Health.

Post written by FFC Park Ridge group fitness instructor Julia Baraglia.

About Julia

Julia is a group fitness instructor at FFC Park Ridge and is passionate about helping people achieve their fitness goals and improve their overall well-being.

She believes working out is just as important for your mental health as your physical health – and definitely gets this as a mom of 3 young boys! Check out the group fitness schedule to see her class lineup and email her at with any questions!