You only need 10 minutes and this six-move workout to build muscle and boost heart health from home

Summer can be pretty busy, especially if you’re a parent, and exercise can take a backseat when routine goes out the window.

But if you can stay consistent with your fitness regime and fit in a quick 10 minute workout—even when you don’t feel like it—it can boost your energy and reduce your stress levels.

That’s why I love this fast and fun workout by RWL’s trainer Nancy Eagle.

It’s an exclusive taster of the fitness brand’s 30-day Summer Challenge, which runs throughout August. Every day you can try a new 10-minute workout, which will challenge your cardio fitness in a short space of time.

The workout

“These are six simple exercises you can do at home, no equipment, minimal time required! We’re going with an AMRAP format, that’s as many rounds as possible,” says Eagle.

“Set a timer for 10 minutes and aim to complete 12 repetitions of each move back-to-back, for as many rounds as you can.

“It’s a powerful way to boost your heart rate, improve cardiovascular fitness and hit multiple muscle groups all at once. Quick, efficient, and effective.”

The moves

Format: Complete 12 repetitions of each move, back-to-back, for 10 minutes

• Lateral skier
• Alternating bear crawl
• Overhead back lunge
• High plank knee drive variation (both sides)
• Sumo squat jump to narrow squat
• Bicycle crunch

Why is AMRAP so effective?

“AMRAP stands for as many rounds or reps as possible within a set time frame, and it's a highly effective training method because it challenges both your muscular endurance and cardiovascular fitness at once,” says Eagle.

“By working against the time, you're encouraged to push your limits while maintaining good form, which helps improve work capacity and mental toughness.

“It also allows you to track progress over time, as repeating the same AMRAP workout again later and getting more reps is a clear sign of improvement.

“Plus, it's easily scalable, so whether you're a beginner or advanced, you can adjust the movements or pace to suit your level while still getting a tough, efficient workout.”