10 Minutes of Fitness at Home

Published on 
June 20, 2017


Got 10 minutes? Make the most of your time and squeeze in a quick workout! Regular physical activity improves heart and lung function, reduces the risk for cardiovascular and metabolic diseases, increases bone and muscle strength, and improves your mood and mental health. The American Heart Association recommends that children get at least 60 minutes of moderate-intensity physical activity every day. Feeling short on time? No problem! Breaking up the 60 minutes into shorter increments throughout the day will still give your child the same health benefits. Here is a quick, 10-minute routine your family can do at home to help everyone meet daily activity goals.

What You’ll Need:

  • A clear space
  • Exercise mat (optional)
  • Hand weights (can substitute with household items such as bottled water)
  • Timer, watch or clock


Give your cardiovascular system a chance to rev up by raising your body temperature and increasing the blood flow to your muscles, making them more pliable and ready for exercise.

Do each exercise for 30 seconds.

1. Jog in place

2. Alternating knee lifts

  • Stand with feet apart, hands in front at waist level
  • Bring one knee up to your hands, then return to starting position
  • Repeat with other leg
  • Continue alternating until time is up


3. Jumping jacks

4. Alternating hamstring curls

  • Stand with feet apart, hands on hips
  • Bend one knee moving your heel toward your bottom, then return to starting position
  • Repeat with other leg
  • Continue alternating until time is up 



Do as many repetitions as you can in 45 seconds, then rest for 15 seconds in between exercises.

1. Squats


Tip: Keep your chest up and your weight on your heels. Keep knees in line with toes.

2. Lunges

chla-lunge-1-rehab.jpg chla-lunge-2-rehab.jpg

Tip: Keep your front knee in line with your toes.

3. Bicep Curls

chla-bicep-curl-1-rehab.jpg chla-bicep-curl-2-rehab.jpg

Tip: Keep your shoulders down and elbows by your sides

4. Overhead press

chla-overhead-press-1-rehab.jpg chla-overhead-press-2-rehab.jpg

Tip: Keep your shoulders down.

5. Bridges

chla-bridge-1-rehab.jpg chla-bridge-2-rehab.jpg

Tip: Don’t arch your back.

6. Crunches

chla-crunch-1-rehab.jpg chla-crunch-2-rehab.jpg

Tip: Don’t pull on your head/neck

7. Side leg lift (Do 45 seconds on each side)

chla-side-left-lift-1-rehab.jpg chla-side-leg-lift-2-rehab.jpg

Tip: Keep your top leg in line with your body.

New to Exercise?

Making physical activity a part of your children’s daily routine is important for their overall health and well-being. However, establishing a new routine can be a challenge. Here are a few tips to help:

  • Do it together. Make physical activity a priority for everyone in the family.
  • Make it part of the daily routine. Take a family walk, or do this 10-minute routine as a break during homework time.
  • Consistency is key. Use a calendar tracking system to track your child’s progress.
  • Make it fun. Play music, or try incorporating some friendly competition like seeing who can do the most repetitions
  • Offer support and encouragement.

If you are unsure about altering your child’s current activity level or starting a new exercise routine, please consult your pediatrician before you begin.