So-called mini workouts lasting anywhere between five to 20 minutes offer multiple benefits to anyone, including improved energy, increased endurance and muscle tone, decreased stress levels and improved mood. With all this in mind, we asked seven fitness experts which mini workouts will give mums the most bang for their buck if they only have 10 minutes to spare.

“Boost your energy with a quick HIIT workout”

Farah Idris, fitness instructor, personal trainer and founder of Headspace Hypno

“As a mum, finding time for yourself can feel like a daunting task, especially when life gets chaotic. If you only have 10 minutes to exercise, I’d advise a high-intensity interval training (HIIT) workout to boost your energy, lift your spirit and give you a break from daily stresses.

“Start with a one-minute warmup incorporating movements such as arm circles, leg swings and marching in place, before moving onto an eight-minute circuit. Perform exercises such as squats, lunges, push-ups and high knees for 45 seconds, followed by 15 seconds of rest for four rounds. End the workout with a one-minute cooldown, stretching your arms, legs and back, while taking deep, calming breaths.”

“Hit play on a short online workout”

Nicole Chapman, personal trainer and founder of the Power of Mum fitness app

“I’m a huge fan of 10-minute workouts; they’re short enough to support all fitness levels and allow you to push yourself that little bit harder knowing it’ll be over quickly. They also give you the freedom to switch things up daily, such as boxing one day, barre or strength training the next, which keeps movement interesting and sustainable. Ten minutes of movement a day can be a total game-changer for energy, mood and fitness.

“I recommend ‘just press play’ online workouts, so you don’t have to think. Simply move. A medium pair of dumbbells is enough for full-body circuits using compound moves like squats, push-ups and deadlifts, which train multiple muscle groups at once and build real strength. It’s never too late to start strength training.”

“Build up a pelvic floor routine”

Grace Lillywhite, pilates instructor, pelvic floor specialist and founder of Centred Mums Pilates

“Every mum needs to pay attention to her pelvic floor health. How we care for this vital part of our body sets the foundation for long-term strength and wellbeing. If you have 10 minutes, I advise incorporating a 10-minute pelvic floor workout into your exercise routine.

“A 2016 study of specialised exercise movements versus kegel exercises found that exercises such as bridges, lunges, squats and cat-cow can create a stronger pelvic floor contraction than traditional kegels alone. When these movements are co-ordinated with your breath by exhaling on the effort for maximum contraction, that is where the magic happens.

“These movements not only build strength but also improve posture, core stability and overall confidence in your body. Think of it as an act of self-care – a short, empowering routine that helps you stay strong, connected and in tune with your body for years to come.”

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