Being cheery and present for the in-laws over the holidays—after powering through a long drive or navigating packed airports—can be exhausting. So adding exercise into the mix may feel impossible. But a short, energising sweat sesh might be just what you need to reset your body and mind.
“Just 10 minutes of movement can improve circulation, boost energy, and lower stress and may help you adjust to jet lag,” says certified personal trainer Amy Schlinger. We asked her to create a full-body workout that could be done in that time frame.
This circuit targets all major muscle groups, provides a hit of cardio, and requires only one easy-to-pack resistance band. Do it anywhere; in your childhood bedroom, at a hotel, even at the airport during a layover. Let’s get to it!
Perform this full-body circuit, resting for 45 seconds after each exercise. If you have time for more rounds, repeat the entire circuit once or twice more, resting for 2 minutes between circuits.
Star jump
What it works: Arms, legs, heart
1. Stand with feet together, arms at your sides.
2. Jump your legs open as you raise your arms out to the sides and over your head; your hands should almost meet at the top as your feet land wide on the ground.
3. Jump your legs back together as you bring your arms back down.
4. Repeat for 30 seconds.
Challenge yourself: Loop a resistance band around the middle of your shins.
Fire hydrants
What it works: Legs, core, back, glutes, shoulders
1. Start in a tabletop position. Your hands should be directly under your shoulders, your knees bent and directly under your hips, and your back flat.
2. Keeping your core tight and your back flat, slowly raise one leg up and out to the side until your thigh is parallel to the ground.
3. Slowly lower your leg again.
4. Repeat for 8 to 10 reps; switch legs and repeat.
Challenge yourself: Loop a resistance band right above your knees before doing the move.
Lat pull-downs
What it works: Shoulders, arms, back
1. Sit on a chair, couch, or bench, legs about hip-width apart, knees bent at a 90-degree angle, and feet flat on the ground.
2. Hold a resistance band with both hands and raise your arms over your head, palms facing inward.
3. Keeping one arm still, bend the elbow of the other arm and pull the band down by the side of your head, squeezing that side’s shoulder blade. Bring your arm back up to where you started.
4. Repeat for 8 to 10 reps, then switch arms and repeat.
Challenge yourself: Move at a slower pace for more resistance: Pull for three seconds, then hold for one second before releasing.
Plank shoulder taps
Core, shoulders, back
1. Start on all fours and get into push-up position. Your hands should be under your shoulders and your legs extended out behind you, toes on the ground. Keep your core tight and your body in a straight line.
2. Without twisting or moving your body, slowly lift one hand and tap the opposite shoulder, then place the hand back on the ground. Repeat with the other hand, tapping the other shoulder.
3. Continue alternating taps until you reach 20.
Challenge yourself: Loop a resistance band around your ankles and keep tension on it the whole time.
Dips
What it works: Triceps, shoulders, chest
1. Stand in front of a chair or couch, facing away from it.
2. Lower your body until you can place your hands on the surface behind you (your knees should be at about a 90-degree angle), fingers facing toward your body, arms straight.
3. Tighten your core and bend just your elbows to lower your body toward the floor until your elbows are at a 90-degree angle.
4. Push through your hands to raise yourself back to where you began step 2, then immediately repeat the steps and dip again.
5. Repeat for 8 to 10 reps.
Challenge yourself: Extend your legs straight out while doing dips; to make it even harder, lift one leg as you dip, alternating legs each time.
Squats
What it works: Legs, glutes, core, back, shoulders, chest
1. Stand with legs just wider than hip-width apart, toes pointing slightly outward, and arms at sides.
2. Keeping your chest tall, clasp your hands in front of your body as you slowly push your knees outward and lower your body back and down as if sitting down in a chair. Keeping your weight in your heels, lower your butt until it’s about parallel to your knees.
3. Squeeze your glutes and push through your heels to return to standing.
4. Repeat for 8 to 10 reps.
Challenge yourself: Loop a resistance band above your knees.
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