Home bodyweight
10-minute wake-up
A short, no-kit session to get the blood flowing — legs, push, core and a stretch, all standing or on a mat.
Ten minutes is enough to count. The UK guidelines say any activity is better than none, and small bouts add up across the day and week.
This one keeps it simple: one round, timed sets, short rests.
The plan
Warm-up 3 min 15 sec
- March on the spot1 min 30 sec
- Heel digs with punches45 sec
- Shoulder rolls30 sec
- Small knee bends30 sec
Main set Work through in order
| Exercise | Do | Rest after |
|---|---|---|
 Bodyweight squat Smooth and steady |
40 sec | 20 sec |
 Wall press-up |
40 sec | 20 sec |
 Reverse lunge Alternate legs |
40 sec | 20 sec |
 Bird dog Alternate sides |
40 sec | 20 sec |
 Glute bridge |
40 sec | 20 sec |
Cool-down 1 min 10 sec
- Calf stretch at a wall, left20 sec
- Calf stretch at a wall, right20 sec
- Child's pose30 sec
This workout is part of: 4-week home strength starter.
Sources
- NHS: How to warm up before exercising — checked 3 Oct 2026
- NHS: Physical activity guidelines for adults aged 19 to 64 — checked 3 Oct 2026