Boost balance and stability while your dinner cooks with this trainer’s three-move kitchen workout

Got a spare 10 minutes to kill while your dinner cooks?

Swap out scrolling for a moreish exercise snack with this three-move full-body strength and stability workout.

“This workout combines two multi-joint exercises that target a variety of different muscle groups all at once,” says trainer Eryn Barber, who designed the workout for Fit&Well. “Plus, there’s a calf raise to strengthen a muscle group integral to everyday movements like walking.”

Barber, who is a trainer for The Fitness Group—a provider of personal training courses—says this workout will not only strengthen major muscle groups of the lower and upper body, “it will also improve your balance”.

“It’s such an underrated skill, especially as you get older. Split stance movements and single-leg calf raises will improve your balance and stability for everyday activities.”

And at just 10 minutes long, this kitchen workout will deliver a sizable return for a small investment in time.

Barber’s quickfire workout also taps into a concept called exercise snacking—grazing on several bite-sized workouts across a day or week rather than indulging in one extra-long exercise feast.

The theory goes that moving little and often helps burn a few more calories, while regularly mobilizing your joints and muscles so you don't seize up.

Give it a try tonight or next time you have a few minutes spare.

How to do the three-move workout

Perform two sets of each exercise, resting for 30-60 seconds between sets.

Barber says you can opt for a two-leg or single-leg calf raise, noting the latter will further benefit your balance long term.

However, if you’re new to this exercise, start by performing it with both legs before progressing.

1. Calf raise

Sets: 2 Reps: 15-20 (both legs) or 10-12 each side Rest: 30-60sec

Barber says: “When performing a calf raise, shift your weight to the balls of your feet and try to lift your heels as high as possible. If you’re performing single-leg calf raises, shift your weight to one leg but try to maintain neutral hips without shifting all your weight to the side.”

How to do it:

• Stand with your feet together, lightly holding a wall or countertop for support.
• Push through the balls of your feet to lift your heels and rise onto your toes.
• Pause, then lower your heels to the floor slowly with control.

Once two-footed calf raises become easy, progress to single-leg raises.

2. Split squat

Sets: 2 Reps: 8-10 each side Rest: 30-60sec

Barber says: “Position your feet in a wider stance than with the calf raises. Think train tracks, not a tightrope, to make sure you’re stable. Split stances train the hamstrings, glutes and quads simultaneously, which can help to build muscle and improve bone strength.”

How to do it:

• Stand with your feet hip-width apart and take a step back with your left foot, keeping your left foot in line with your left hip.
• Bend both knees to lower until your left knee is just above the floor.
• Extend your legs to rise to the start.
• Do all your reps on one side, then switch side.

3. Wall push-up

Sets: 2 Reps: 10-12 each side Rest: 30-60sec

Barber says: “A great move to improve overall upper-body pushing strength, helping with daily movements, lifting items and even simply pushing yourself off the floor or out of a chair. Begin with your feet close to the wall. The further from the wall, the more challenging.”

How to do it:

• Place your hands on a wall at shoulder height and step your feet back—the further away they are from the wall, the harder the exercise will be.
• Engage your core, and keeping your body straight from head to heels, bend your elbows to move your head to the wall.
• Push away from the wall powerfully, extending your arms, to return to the start.

As you get stronger, progress to incline push-ups by placing your hands on a counter-top.