A 10-minute low-impact workout can be a useful starting point if you want to move more but are not ready for running, jumping or a long exercise session. Low impact does not mean “no effort.” It means choosing controlled movements that reduce pounding and are easier to scale to your current fitness.
The NHS says adults should aim to be active every day, build towards at least 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous activity, and include strengthening work on at least two days. It also advises people who have not exercised for some time, or who have medical conditions or concerns, to check that activity is appropriate for them. See the NHS physical activity guidelines for adults.
This routine is for generally healthy beginners. It is not a rehabilitation programme and should not be used to push through pain or symptoms. On easier days, use the beginner mobility routine or the full-body stretching routine instead of forcing a workout.
What “low impact” means here
The workout keeps movements controlled and avoids jumping. You can keep both feet on or close to the floor, slow the pace, reduce the range of motion and use a chair for balance. The effort can still rise enough for you to feel warmer and breathe faster. If you need an even gentler starting point, use the chair exercises for beginners routine; if balance is the main challenge, start with these beginner balance exercises at home.
Newcastle Hospitals notes that people returning to exercise can begin with low-impact, balanced activity that includes flexibility, strengthening and cardiovascular fitness. Its guide to getting started with exercise gives examples of lower-impact options and gradual progression.
Before you start
Wear comfortable clothes and supportive footwear if you need it. Clear enough floor space to move safely. Keep a stable chair or worktop nearby if balance is a concern. Have water available.
If you have chest pain, uncontrolled breathing problems, fainting, a recent operation, a recent heart event, an acute injury, or another medical issue that may make exercise unsafe, get appropriate professional advice first.
The 10-minute beginner workout
Work for about 45 seconds on each movement and use roughly 15 seconds to change position. Ten movements make a 10-minute session. Move at a pace that lets you stay in control.
You can shorten any interval, take extra rest or stop early. Consistency matters more than finishing every second.
Minute 1: easy march
Stand tall and march gently on the spot. Keep the steps low. Let your arms swing naturally. If standing balance is difficult, hold a stable chair or march while seated.
The purpose is to warm up rather than to create a hard effort immediately.
Minute 2: side steps
Step to the right, bring the other foot in, then step to the left. Keep your knees soft and your steps comfortable. Add an easy arm swing if you want more movement.
Make the steps smaller if your hips, knees or balance feel uncertain.
Minute 3: sit-to-stand
Sit towards the front of a stable chair with your feet placed comfortably. Lean forward slightly and stand, then sit down with control. Use your hands on the chair if necessary.
If full sit-to-stands are too difficult, practise standing from a higher surface or perform a smaller partial rise.
Minute 4: heel raises
Stand behind a chair and lightly hold it. Rise onto the balls of your feet, pause, then lower slowly. Keep your body upright instead of rocking forward.
This works the calf muscles and adds a simple strengthening element without impact.
Minute 5: step-back taps
Stand tall and tap one foot behind you, return it, then switch sides. Keep most of your weight over the front leg and make the step short.
Add an arm reach if comfortable. Do not turn this into a deep lunge unless you already have the strength and control for it.
Minute 6: wall push-ups
Place your hands on a wall at about chest height and step your feet back. Bend your elbows to bring your chest towards the wall, then press away. Keep your body in a straight, comfortable line.
Stand closer to the wall to make it easier. Move farther away only if your shoulders and wrists are comfortable.
Minute 7: knee lifts
Lift one knee, lower it, then lift the other. Keep the height modest and avoid leaning back. Hold a chair if needed.
You can perform the movement seated by alternately lifting each foot.
Minute 8: mini squats
Stand with your feet comfortable and a chair behind you if helpful. Bend your knees and hips slightly as though beginning to sit down, then stand tall again.
Keep the range shallow. A mini squat should feel controlled and stable, not like a test of how low you can go.
Minute 9: standing punches
Stand or sit tall and punch one arm forward at a time at chest height. Keep your shoulders relaxed and your movements controlled. Add gentle marching if you want more aerobic effort.
Avoid locking the elbows hard at the end of each punch.
Minute 10: easy march and slow down
Return to a gentle march, then gradually make the steps slower and smaller. Finish with relaxed breathing and an easy shoulder roll.
If you feel light-headed, do not abruptly sit or lie down unless you need to for safety. Slow down, hold a stable support and seek help if symptoms do not settle.
How hard should it feel?
For moderate activity, the NHS uses the “talk test”: you should be able to talk but not sing. As a beginner, however, you do not need to make every 10-minute session moderate intensity. It is acceptable to start easier while you learn the movements and build confidence.
Increase effort gradually by moving a little faster, making movements slightly larger or adding another round on a different day.
What if 10 minutes is too much?
Do five minutes. You can complete the first five movements one day and the second five another day. You can also do two separate five-minute sessions.
The NHS Better Health programme emphasises that every minute counts and encourages beginners to start gradually. Its get-active guidance includes simple ways to build movement into everyday life.
What if 10 minutes feels easy?
Do not immediately turn the session into high-impact exercise. First improve control and consistency. You can repeat the circuit for a second round, add a brisk walk, or use a slightly faster pace.
If walking is your preferred next step, our 6-week walking plan for beginners gives a gradual progression rather than asking you to do too much on day one.
A seated version
If standing for the whole routine is difficult, sit in a stable chair without wheels and use seated marching, alternating knee lifts, heel and toe raises, arm punches, shoulder rolls and gentle chest opening.
The NHS provides a separate set of gentle sitting exercises for people who have not done much exercise for a while. If you are unsure whether seated or standing exercise is appropriate for your health, check with a professional involved in your care.
How many days a week should you do it?
Start with two or three days a week if that feels realistic, then add sessions as your confidence improves. The routine can also be used as a short movement break on days when you do other activity.
The long-term aim is broader than one 10-minute workout. Adults benefit from a mix of aerobic activity, strengthening and reduced sitting across the week.
How to make the workout more strength-focused
Slow down sit-to-stands, mini squats and wall push-ups. Use controlled repetitions rather than rushing. Add an extra set after the circuit if you can maintain good form.
Strengthening does not require a gym, although resistance bands or light weights can provide more progression later.
How to make it more aerobic
Keep marching during some of the transition periods, use slightly quicker side steps, swing the arms more actively and reduce rest only if you remain comfortable.
Low impact can still raise your heart rate. You do not need jumping to get an aerobic effect.
Should you stretch before or after?
You do not need a long static stretching session before this beginner routine. Start with easy movement and gradually increase the range. Afterward, gentle calf, chest or hip stretches can feel good if you enjoy them.
For people who spend much of the day sitting, our desk stretches and movement-break guide provides a separate workday routine.
Use exercise as a habit, not a punishment
Do not judge the session only by calories burned. A short routine can improve confidence, coordination and the habit of moving regularly. Choosing a workout you can repeat is more valuable than completing a punishing session once.
If you enjoy slower mind-body activity, our guide to Tai Chi and Qigong explains gentler options that can also involve balance, control and mobility.
Common beginner mistakes
Going too fast: speed can hide poor balance and control. Learn the movement first.
Holding your breath: breathe normally during each exercise instead of bracing excessively.
Ignoring pain: ordinary effort is different from sharp, worsening or unusual pain.
Doing too much on day one: soreness that makes you avoid exercise for a week is not useful progression.
Comparing yourself with videos: use a pace and range that suit your current ability.
When to stop and get advice
Stop exercising if you develop chest pain, severe breathlessness, fainting, marked dizziness, sudden weakness, or another concerning symptom. Seek urgent medical help when symptoms are serious.
If a particular movement repeatedly causes joint pain, numbness or tingling, do not keep forcing it. An appropriate healthcare professional or physiotherapist can help assess what needs modifying.
Your first four weeks
Week 1: complete one 10-minute session twice, or split it into shorter blocks.
Week 2: aim for two to three sessions and keep the movements controlled.
Week 3: add an easy walk on one or two other days.
Week 4: repeat the circuit twice on one day if the single round now feels comfortable, while keeping easier days between harder ones.
This is only an example. Progress more slowly if needed.
The simplest way to begin
Put the chair in place, start a 10-minute timer and begin with an easy march. You do not need special equipment, a perfect outfit or a complicated plan.
A short session you actually do is a better starting point than a 45-minute programme you continually postpone.
Reviewed: September 2026. General activity information for adults; not personalised exercise or rehabilitation advice.
