This is exactly what you should do if you work at a desk all day and have less than 10 minutes to exercise, according to Peloton trainers

Not all workouts need to be an hour long.

If you work from home and only have 10 minutes to move, you can do a few exercises back-to-back to boost your strength, cardio and mobility.

I asked two of Peloton’s top coaches for their go-to exercises for mini workouts.

Ben Alldis—a strength and cycle coach with Peloton—recommends doing a compound move like a dumbbell thruster, along with a plank variation, to target multiple muscle groups.

“You could literally do that back to back, and you would be quite tired!” he says.

Run and cycle instructor Hannah Frankson takes a gentler approach, saying that she would opt for a hands-behind-the-back stretch with a towel, which should feel great after hunching over a desk all day.

Combine all the suggestions for a quick three-move routine you can try between meetings, with just a set of dumbbells and a towel or yoga strap.

Before jumping into this, perform a few bodyweight squats to warm up, and make sure you’re confident performing the dumbbell thrusters with correct form before attempting to do them at speed.

1. Dumbbell thruster

Sets: 3 Time: 30sec Rest: 30sec

• Stand with your feet hip-width apart holding dumbbells at shoulder height with your palms facing.
• Bend your knees and push your hips back to lower until your thighs are parallel with the floor, or as low as your mobility allows.
• Push through your feet to stand up explosively and extend your arms to press the dumbbells directly overhead.
• Lower the dumbbells to your shoulders with control, then go straight into the next rep without pause.

Benefits: Performing this move at speed will test your cardio, along with your leg and shoulder strength.

2. Plank

Sets: 2-3 Time: 30sec Rest: 30sec

• Get on your hands and knees, with your hands directly under your shoulders.
• Step your legs back so your body is in a straight line from head to heels, then lower onto your forearms with your elbows directly under your shoulders.
• Engage your core and hold this position for time, making sure not to let your hips drop.

Benefits: This will strengthen both your core and shoulder muscles.

3. Hands-behind-the-back stretch with a towel

Sets: 1 Time: 40sec each side

• Stand holding one end of a towel or yoga strap in your right hand.
• Lift your right hand to your right shoulder and drape the towel over your shoulder, taking hold of the lower end behind your back in your left hand.
• Carefully extend your right arm to lift your right hand, creating tension in the towel and lifting your left hand, resulting in a gentle stretch in your left shoulder.
• Hold this position for 20 seconds.
• Maintaining tension in the towel, pull it down so that your left arm is straight and your right arm bent, resulting in a gentle stretch in your right shoulder.
• Hold this position for 20 seconds, then switch the position of your hands and repeat.

Benefits: This will improve shoulder mobility and it should feel pretty satisfying if you’ve been stationary for a while.