a woman in a fitness attire

Whether it’s your resolution to start working out more often, or you’re trying to bounce back after a long break of not hitting the gym, beginning an exercise routine can prove to be a challenge. Add in factors like being busy with a 9-to-5 job or having other priorities that are putting your workout sessions on hold—finding time to squeeze in a few fitness exercises may be the last thing on your to-do list.

Fortunately, that’s where this routine can come in handy, without any equipment necessary. All you need is ample space at home and just 10 minutes of your time. Studies have shown that a 10-minute moderate workout if done consistently reaps the same benefits as a 30-minute workout. Keep this in mind the next time you feel like skipping a sweat session.

1-Minute Warm-Up Stretch

on: Stretching before starting your workout is important in preventing muscle injury and increasing flexibility.

If you’re new to working out, warm-up stretches are a must to prevent muscle injury, increase flexibility, and prepare your body for the next set of fitness exercises. Start by moving your neck side to side and then up and down for a few seconds before stretching your arms and torso simultaneously. You can do this by reaching up as high as possible while your feet remain planted on the ground. Then, slowly lower yourself without bending your knees until your hands touch your toes—this way, you stretch your legs as well.

5-Minute Cardio Exercise

After stretching, it’s time to get your heart rate up by doing some cardio! Jogging in place for 5 minutes or doing 250 jumping jacks can do the trick. According to the US National Library of Medicine, these exercises lower blood pressure by an average of 2.4 to 3.4 mmHg and can significantly decrease your chances of having cardiovascular diseases. The release of endorphins when you start exercising can even boost your mood and reduce stress.

Doing cardio might make you sweat more than usual, so be sure to wear moisture-wicking clothing and apply an antiperspirant deodorant like Rexona’s Deo Dry Serum so you can move with confidence and stay protected from sweat and odor.

10 to 15 Push-Ups in 30 Seconds

Strengthen your upper body by doing 10 to 15 push-ups. It’s a quick and effective fitness exercise that focuses on your triceps and shoulders and can help build your core and lower back. To do a proper push-up, get down on all fours and place your hands slightly wider than your shoulders. Straighten your arms and legs before lowering your body until your chest nearly touches the floor. Pause for a second, and then push yourself back up.

10 to 15 Squats in 30 Seconds

While a push-up strengthens your upper body, squats focus on your lower body—specifically targeting your glutes, quads, hamstrings, hip flexors, and calves. The most basic type of squat uses just your body weight for resistance.

To do a squat, start with your feet slightly wider than hip-width apart. Keep your chest up, engage your abdominals, and shift your weight onto your heels as you push your hips back into a sitting position. Lower your hips until your thighs are almost parallel to the floor. Pause with your knees over, but not beyond your toes, before pushing back up to your starting position.

20 Sit-Ups in 1 Minute

Sit-ups are multi-muscle fitness exercises that work the abdominals, lower back, and neck. Since they strengthen your core muscles, when done right, they can even improve your posture in the long run. To perform a proper sit-up, lie down on your back. If the floor is too hard and you don’t have a yoga mat, you can use a blanket or comforter!

Bend your legs and place your feet firmly on the ground to stabilize your lower body. Cross your hands against your chest or place them behind your ears without pulling your neck. Curl your upper body up towards your knees and exhale as you lift. Slowly lower yourself—returning to your starting point.

1-Minute Cool Down Stretch

After your last sit-up, take a few seconds to breathe before moving on to your cool-down stretch. This is just as important as your warm-up stretches because cooling down allows your heart rate to normalize and your breathing to slow down. Cool-down stretches can also help prevent muscle cramping and stiffness.

When cooling down, you can do yoga poses like a downward dog and a cat-cow. If you’re not familiar with these, you can simply sit down with your legs stretched out and reach for your toes. End your workout session by reaching up to the sky to stretch out your torso and arms.

Now that you’re familiar with these 5 fitness exercises, the next thing you need to remember is to shower in cold or lukewarm water after your workout. In a medical review by Healthline, showering can get lactic acid, the natural chemical reaction that causes soreness, out of your muscles. A 2019 study also showed that a cold shower helps decrease your heart rate and reduce cardiac stress. Make it a relaxing experience by using nourishing bath products that invigorate the senses—like Sunsilk Naturals Watermelon Freshness Shampoo and Dove’s Deeply Nourishing Body Wash.

With this routine, it’s easier to find the time to perform fitness exercises regularly at home, which in the long run can surely benefit your physical and even mental well-being. There’s no better time than now to start working out—so select your favorite playlist, wear your cute sportswear, and get moving!