Working out doesn’t always have to be centred around an aesthetical goal. Sometimes, we simply need to add some movement into our day to keep our body strong and mobile, and to get those feel-good endorphins flowing. This Pilates strength workout will give your entire body a boost in 10 minutes using nothing but your bodyweight. Even better, it can be done literally anywhere— at home, the gym, or even work— so you can easily slot it into your schedule.
It focuses on the entire body– so upper and lower– which is great for ensuring you target all your muscles, reducing the chances of imbalances. Many of the exercises featured in this workout also focus on important movement patterns that you use every day— such as squatting, pushing and lunging— which will also help you improve balance and coordination, and help to prevent injury.
A post shared by Sophie (@pbbsophie)
A photo posted by on
For this workout just lay out an exercise mat, or towel, and have your gym water bottle nearby so you can have some quick sips in between. Work your way through the five exercises below, completing each one for 45 seconds, followed by a 15-second rest. Do two rounds of this then that’s 10 minutes and you’re done! If you do want to increase the intensity, feel free to incorporate some small dumbbells or a kettlebell. Here’s your workout:
- Tricep dips (in table top position or use a chair)
- Single-leg tricep dips
- Curtsey lunge into reverse lunge
- Kneeling push-ups into plank toe taps
- Kneel to squat
Hopefully, that got your endorphins pumping and has helped given your mood a boost! Looking for something similar, that’s also a bit longer? Check out this 8-move Pilates workout which will take you around 30 minutes. Again, it’s brilliant for strengthening your entire body and will improve your posture too. If it’s a shorter workout you’re after again, then give your lower body some TLC with this three-move beginner glute workout.
Upgrade to smarter living
Get the latest news, reviews, deals and buying guides on gorgeous tech, home and active products straight to your inbox.
Bryony’s T3’s official ‘gym-bunny’ and Active Staff Writer, covering all things fitness. In her spare time, you will find her in her natural habitat - the gym - where her style of training is a hybrid of bodybuilding and powerlifting. Bryony loves writing about accessible workouts, nutrition and testing innovative fitness products that help you reach your fitness goals and take your training to the next level.
-
A towel and 10 minutes is all you need for this at-home reformer Pilates workout
No reformer? No problem!
By Bryony Firth-Bernard Published
-
Forget the gym – a running coach says this bodyweight workout will make you faster
It's time to hit a new PB
By Bryony Firth-Bernard Published
-
This four-move bodyweight workout increases lower back strength and longevity
Keep your back strong and healthy with this PT-approved workout for a pain-free life
By Bryony Firth-Bernard Published
-
Forget squats – this knee-friendly workout builds stronger glutes in 20 minutes
FYI there's no lunges either!
By Bryony Firth-Bernard Published
-
6 upper body exercises that’ll make you a stronger runner, says an Olympic triathlete
Improve your posture and stability with this six-move workout from Gold medalist Alex Yee
By Bryony Firth-Bernard Published
-
No gym necessary – this 30-minute dumbbell workout builds muscle fast from home
Save time and develop muscle all over without leaving the house
By Bryony Firth-Bernard Published
-
A stretchologist says these are the three moves we should be doing everyday for better posture
They'll take you no more than 10 minutes
By Bryony Firth-Bernard Published
-
Skip the gym – pack on upper body muscle with a resistance band and this 15 minute workout
The arms will also be PUMPED
By Bryony Firth-Bernard Published