10 Minute Workout for Busy Parents (EMOM Style)

Some days you genuinely don’t have 45 minutes. You’ve got the time between the kettle boiling and the kids needing a lift, or the gap after bedtime before you collapse. On those days, a 10 minute workout is far better than nothing. It won’t replace proper training, but done well, it keeps the habit alive and gets your heart going. Here’s the exact routine I give busy parents, how to make it count, and how to fit it into a week.

Does a 10 minute workout actually count?

Yes, it all adds up. The NHS physical activity guidelines for adults recommend at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week, spread over 4 to 5 days or every day, plus strengthening activities on at least 2 days. The NHS also says you can meet your weekly target with several short sessions of very vigorous activity.

The NHS gives a handy talk test. Moderate means you can still talk but not sing. Vigorous means you can’t say more than a few words without pausing for breath. For a short session to be worth it, you want to spend most of it in that harder zone.

The key with a short workout is that it’s short because it’s harder. No faffing between exercises, no scrolling your phone. Ten minutes means ten minutes of work.

Before you start

• Set a timer on your phone and put it face down. You need an interval timer or just watch the clock.
• Clear a space about the size of a yoga mat.
• If you have any injury, back or joint pain, blood pressure concerns, or you’re pregnant or postnatal, check with your GP or physio before doing high-intensity work. The easier options below are there for a reason.

The 10 minute workout: EMOM style

This one is built as an EMOM, which stands for “every minute on the minute”. At the start of each minute you do the set number of reps, then rest for whatever’s left of that minute. As you get fitter, you’ll finish faster and get more rest. It’s simple, it’s time-capped and you can’t drag it out.

1. Minute 1, warm-up: 30 seconds marching on the spot, 30 seconds arm circles and gentle squats. No rest.
2. Minute 2, warm-up: 10 slow bodyweight squats, 5 inchworms (walk hands out to a plank and back). No rest.
3. Minute 3: 12 squats. Easier: 8 squats to a chair. Harder: 10 jump squats.
4. Minute 4: 8 press-ups. Easier: hands on a counter or sofa. Harder: 12 full press-ups.
5. Minute 5: 20 mountain climbers (10 each leg). Easier: slow step-ins with hands on a chair. Harder: 30 fast mountain climbers.
6. Minute 6: 10 reverse lunges (5 each leg). Easier: hold a wall. Harder: 16 lunges, or switch-jump lunges if your knees are happy.
7. Minute 7: 12 squats again. Same options as minute 3.
8. Minute 8: 8 press-ups again. Same options as minute 4.
9. Minute 9: 8 burpees. Easier: step back and step in, no jump, no press-up. Harder: 10 burpees with a press-up.
10. Minute 10, cool down: walk around, take some slow breaths, stretch your thighs and chest.

If you finish your reps in 20 seconds, the level is too easy. Aim to finish with around 15 to 25 seconds to spare. If you can’t finish the reps within the minute, drop to the easier option. You’re looking to be properly puffed by minute 9.

Three ways to use it in a busy week

• The stand-alone: do it on days when that’s genuinely all you’ve got.
• The double: once in the morning, once in the evening. Twenty minutes in total with no travel.
• The top-up: on top of a walk or the school run, to add a bit of intensity.

For a full picture of how short sessions slot alongside longer ones, have a look at my weekly workout plan for busy parents.

Where 10 minutes falls short

I’ll be honest. Ten-minute sessions are great for keeping momentum, but they’re not ideal for building real strength. To get stronger, you need enough time to warm up properly, do a few harder sets and rest between them. That’s why I’d treat this as your back-up plan, not your whole programme. If you want a longer session at home, my no equipment home workout is a fuller strength routine you can do in about half an hour.

How a bootcamp class fits in

Most parents I work with do best with one or two coached sessions a week, and short top-ups at home on the other days. SYP Bootcamp classes are 45 minutes, indoors at a church hall in Archway, with a maximum of 10 people. You get proper coaching on your form, and the session is planned for you, so you just turn up and work. All fitness levels are welcome, and it’s beginner friendly.

FAQs

Is a 10 minute workout enough to get fit?

It’s a useful start and much better than nothing, especially if you do it most days and work hard. To meet the NHS adult guidelines, you’ll usually need a few longer sessions or more activity across the week, plus strength work on at least 2 days.

Can I do a 10 minute workout every day?

Many people can, as long as you vary the intensity and listen to your body. If you’re sore, swap a hard day for a brisk walk or a gentle mobility session. Rest days matter too.

What is the best 10 minute workout for beginners?

Use the easier options in the routine above: chair squats, counter press-ups, slow step-ins and step-back burpees. Focus on good form and steady breathing. Once that feels comfortable for a couple of weeks, try one harder option at a time.

Book your first class

When you can carve out 45 minutes, come and train with me. SYP Bootcamp is £15 per class, small group, and you can see this week’s class times on the booking page. Hit “Book my £15 class”, or WhatsApp me on 07301 512215 with any questions. If you want a plan built around your schedule, online coaching with SYP Fitness could suit you too. Otherwise, book your first bootcamp class and let’s get going.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.