Three Workouts To Earn Your Burn In Just Ten Minutes

New // Tanya Paolucci // 22 October 2015

Sometimes it can seem near impossible to find time for a full-length workout every day. With work commitments, school pick up and general life admin, just getting the basics done, without even thinking about exercise, can be hard enough.

The good news is, we have three time-efficient workouts that you can slot in at almost anywhere and at anytime – even in front of the telly!

Lounge Room Workout

Don’t feel like exercising?

Well here’s a compromise that you can do in front of the TV, but still burn some calories and strengthen you up! 

Duration: 5 minutes


Side plank lifts x 12

Side leg raises: x 12

Side Tricep push x 12 

Work through the circuit by doing all one side first, then roll over and do the other side. Repeat until both sides are completed twice.

Core Flexor

Got a spare ten minutes? This workout will put your core to the test…and will be over before you know it!

Duration: 10 minutes


Genie Sit – 30 seconds

Rest – 15 seconds

Hollow Body Hold – 30 seconds

Rest – 15 seconds

Forward Arm Walkout – 30 seconds

Rest – 15 seconds

Repeat x 4


Cardio Energiser

PUMP up your favourite tunes because this workout is HIGH energy…and all over in just five minutes! 

Smash this one out indoors or outdoors

Duration: 5 minutes


Basketball Jumps x 12

Mountain Climbers x 12

Front Kicks x 12 (per leg)

Rest + Repeat x 3

Looking for more great ways to earn your burn? Check out 12WBT’s Express Workouts – a set of time-efficient workouts you can squeeze, stack or jam into your workout schedule.



Meet the Author, Tanya Paolucci

Tanya is the Content, Community & Social Media Manager at 12WBT. Read author's full story here


  1. Roslyne Watt Reply

    Hi there, just to let you know that I will find it difficult to do this workour, 1. My lower back is fused due to complications of a staph infected hip..I have damaged nerves. I also have fibromyalgia/fatigue. Although I am 70, I try to move as much as possible. Usually half my day is lying down due to pain. Hopefully you have a program for the one who is willing but the flesh is weak. I’m really looking forward to my weeks ahead. I have good comments from my daughter and friend.
    Many thanks Roslyne

  2. Jean (Jeannie) Evans Reply

    Hi Team,
    Wow those 12 weeks where fantastic and the food brilliant. The morning I started the 12 week plan I sustained a very serious injury at work but I kept going as I still believe it would be well worth it, Found the food very much to my liking and affordable, I enjoyed the challenged. As soon as I have the surgery necessary to fix my serious injury I will be back to do it all again. I have lost about 7 kilos down to a size 12 I am very happy with that but the food is incredible now over my life time I have been on a lot of diets this is more you would call a lifestyle change which is better than calling it a diet. I feel great I look great and I will be back not this round but into the very near future that is for sure. Love your whole team very inspiring and caring, I believe my surgery will be around middle of July. I know you all will wish me well.
    See you all again soon kind regards Jeannie

  3. Annie Greenhill Reply

    Ok. I maybe in too hard basket. 72yo always tried to be reasonably fit. Had hip replacement 3 years ago. Need ankle surgery as other hip now getting sore. Used to walk religiously around 5-10ks daily. Have put on weight which I’d like to shift. Am depressed and constipated as result of medications and not being able to speed walk. Can you help give me a new lease on life?

    1. Leila Nemra Reply

      Hi Annie – Thank you for reaching out. That is the first step to finding that healthier version of you. We do ask that you get the all clear from your Doctor as they know your full medical history and then we do have some great programs for you to start back with. Our Move Program is perfect for those returning from injury or brand new to exercise and by following Mish’s Mindset Lessons and our Meal Plans you should start making some great strides back to those faster walks again in no time.

      All the best,
      12WBT Support Crew

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