How long has it been since you did some exercise? A few weeks, months, more? As with any change in life, the first step is the hardest, but it really doesn’t take much to get you back in action.

We have a four-week program that will lift you gently off the sofa and get you feeling fit for the first time in ages – starting with just 10 minutes a day. You might think you don’t have the time for exercise, but most people can find 10 minutes in their day.

A goal really helps you focus, so start by thinking about what fit and healthy means to you. Is it about being able to climb the stairs at work without getting out of puff? Or going for a long walk without your legs wobbling? By finding a personal “finish line” – one that is about you, rather than other people’s standards – you will give yourself the motivation you need to keep going. And simply by turning your attention to exercise for the next month, you will become fitter and healthier – it’s as simple as that.

This training plan is designed to help you fall back in love with exercise, easing you into a manageable and sustainable routine. It combines bodyweight exercises (promoting increased strength and fat loss, and improving general conditioning) with progressive cardio workouts that are designed to improve general fitness. The most straightforward exercise in the program is jogging, but you might prefer swimming, cycling or using a cross-trainer.

The plan includes four workouts a week, with two rest days. You can swap the rest days if you need to, but make sure you do have two days without exercise: they are there to maximise the results of your training. If you are unsure about whether to start physical activity, please ask your GP for advice first. And if you feel unwell, dizzy or in pain when performing these exercises, stop immediately.

THE 4 WEEK PLAN

WEEK 1: 10-minute workouts

MONDAY

Complete each exercise for 30 seconds at a time. Repeat once more.

1. Bicycle crunch
   Lie on your back with knees bent to 90 degrees and hands by your ears. Slowly extend left heel towards the floor while reaching left elbow across to right knee. Repeat on opposite side.
2. Toe taps
   Keeping your body upright, drive your arms in a running motion, while lifting one leg at a time, knee bent. Gently tap each foot on the top of a step. Repeat, alternating as fast as you can.
3. Mountain climber
   Starting in plank position, lift left toe off floor, bring left knee towards chest and gently tap floor with toe. Return to plank and repeat on right. Alternate as fast as you can. Repeat toe taps, as before.
4. Back squat
   Stand with feet slightly wider than shoulder-width apart, and straight. Lower hips and bend knees to 90 degrees, keeping chest upright. Pause, then return to standing position. Repeat toe taps, as before.
5. Plank spiderman
   Start in plank position, but with arms bent. Lift your left toe and raise your left knee out towards your left elbow. Repeat on the right side, then alternate sides in a controlled motion. Repeat toe taps, as before.
6. Forward lunge
   With hands on hips, step forward on to your left foot (about 1m in front of you). Slowly bend knees to 90 degrees to lower your hips. Push through your heel to return to starting position. Repeat on right side. Repeat toe taps, as before.

TUESDAY

Do 10 minutes of continuous cardio exercise at 50% intensity (ie, half as hard as you could). This could be jogging, swimming, cycling or cross-training. Slowly ease yourself into the session. Then complete the core workout.

1. Front plank
   Start by lying face down. Raise your body on to toes and forearms, keeping back, neck and head in a neutral position. Your body should be in a straight line. Engage your core.
2. Side plank
   When in plank position, rotate on to one side, holding your weight on one forearm, with legs straight and feet stacked on top of each other. Lift the other arm. Push your hip to the ceiling to maintain alignment.
3. Front plank
   As above. Squeeze your core muscles to maintain the position.
4. Side plank
   As above, on other side. Control your breathing.

WEDNESDAY

Rest day.

THURSDAY

Complete each exercise for 30 seconds at a time. Repeat once more.

1. Dead bugs
   Lie on your back with knees bent to 90 degrees, arms up. Slowly lower left heel towards floor while extending right arm over head. Slowly return to starting position and repeat on the other side.
2. Toe taps
   Keeping your body upright, drive your arms in a running motion, while lifting one leg at a time, knee bent. Gently tap each foot on the top of a step. Repeat, alternating as fast as you can.
3. Jump squats
   Stand with feet slightly wider than shoulder-width apart, toes pointing forwards. Lower hips and bend knees to 90 degrees, with chest upright. Jump up in the air, land gently on both feet and repeat. Repeat toe taps, as before.
4. Inchworm
   From a standing position, bend over so your hands are on the floor in front of you (bend your knees if you need to). Slowly inch hands forward one by one until you can go no farther. Then inch them closer to your body until you’re back in starting position. Repeat toe taps, as before.
5. Modified press-up
   In a kneeling push-up position, make sure you keep head, neck and back in a straight line. Slowly bend elbows until your chest touches the floor. Pause before pushing up to starting position. Do not stick your bum out. Repeat toe taps, as before.
6. Burpees
   Crouch in a tuck position with hands on the floor. Extend legs out into a plank, balancing weight on palms and toes. Return to tuck position before driving through toes and jumping up. Repeat as many times as you can. Repeat toe taps, as before.

FRIDAY

Choose your cardio exercise and do 30 seconds almost as hard as you can (90% intensity), followed by a minute standing still to recover. Repeat this eight times. Then complete the core workout.

1. Front plank
   Start by lying face down. Raise your body on to toes and forearms, keeping back, neck and head in a neutral position. Your body should be in a straight line. Engage your core.
2. Side plank
   When in plank position, rotate on to one side, holding your weight on one forearm, with legs straight and feet stacked on top of each other. Lift the other arm. Push your hip to the ceiling to maintain alignment.
3. Front plank
   As above. Squeeze your core muscles to maintain the position.
4. Side plank
   As above, on other side. Control your breathing.

SATURDAY

Follow this stretch routine or do a yoga or Pilates class.

The Moves – How they should be done.

1. Neck
   Stand in a relaxed position. Ease your head down towards one side, using your hand to pull it down gently. Repeat on the other side.
2. Shoulders
   Stand in a relaxed position with feet shoulder-width apart. Put one arm out straight and pull it across your body with the other hand. Repeat on the other side.
3. Overhead triceps
   Stand in a relaxed position. Raise one arm, elbow bent, with your hand facing down your back. Use your other hand to stretch your tricep. Repeat on the other side.
4. Calf
   Step forward into a gentle lunge, keeping back leg straight. Press against a wall to deepen the stretch.
5. Butterfly
   Sit on the floor and bend both knees, keeping feet together and back straight. Use your elbows to deepen the stretch.
6. Hamstring
   Sit on the floor and put one leg straight out in front of you, with the other leg bent. Lean forward and reach as far as you can. Repeat on the other side.
7. Lower back
   Lie on your back with legs out straight. Raise one knee, pulling it towards your chest. Hold, then repeat with the other leg.
8. Glute stretch
   Lie on your back with your knees bent. Put your right foot on to your left knee, so that your knee is out to one side. Pull your left leg in towards you. Hold, then repeat on the other side.
9. Cat stretch
   Start on all fours, looking straight ahead. Sink your spine and stick out your bottom, arching your back. Then invert the stretch, curving your back, with your head lowered.
10. Cobra
    Lie face down with arms bent on the ground. Push up with them to lift your torso and gently arch your back.

SUNDAY

Rest day.

WEEK 2: 20-minute workouts

MONDAY

Complete each exercise for 30 seconds at a time. Repeat once more.

1. Dead bugs
   Lie on your back with knees bent to 90 degrees, arms up. Slowly lower left heel towards floor while extending right arm over head. Slowly return to starting position and repeat on the other side.
2. Toe taps
   Keeping your body upright, drive your arms in a running motion, while lifting one leg at a time, knee bent. Gently tap each foot on the top of a step. Repeat, alternating as fast as you can.
3. Jump squats
   Stand with feet slightly wider than shoulder-width apart, toes pointing forwards. Lower hips and bend knees to 90 degrees, with chest upright. Jump up in the air, land gently on both feet and repeat. Repeat toe taps, as before.
4. Inchworm
   From a standing position, bend over so your hands are on the floor in front of you (bend your knees if you need to). Slowly inch hands forward one by one until you can go no farther. Then inch them closer to your body until you’re back in starting position. Repeat toe taps, as before.
5. Modified press-up
   In a kneeling push-up position, make sure you keep head, neck and back in a straight line. Slowly bend elbows until your chest touches the floor. Pause before pushing up to starting position. Do not stick your bum out. Repeat toe taps, as before.
6. Burpees
   Crouch in a tuck position with hands on the floor. Extend legs out into a plank, balancing weight on palms and toes. Return to tuck position before driving through toes and jumping up. Repeat as many times as you can. Repeat toe taps, as before.

TUESDAY

Do 20 minutes of continuous cardio exercise at 50% intensity (ie, half as hard as you could). This could be jogging, swimming, cycling or cross-training. Slowly ease yourself into the session. Then complete the core workout.

1. Front plank
   Start by lying face down. Raise your body on to toes and forearms, keeping back, neck and head in a neutral position. Your body should be in a straight line. Engage your core.
2. Side plank
   When in plank position, rotate on to one side, holding your weight on one forearm, with legs straight and feet stacked on top of each other. Lift the other arm. Push your hip to the ceiling to maintain alignment.
3. Front plank
   As above. Squeeze your core muscles to maintain the position.
4. Side plank
   As above, on other side. Control your breathing.

WEDNESDAY

Rest day.

THURSDAY

Complete each exercise for 30 seconds at a time. Repeat once more.

1. Dead bugs
   Lie on your back with knees bent to 90 degrees, arms up. Slowly lower left heel towards floor while extending right arm over head. Slowly return to starting position and repeat on the other side.
2. Toe taps
   Keeping your body upright, drive your arms in a running motion, while lifting one leg at a time, knee bent. Gently tap each foot on the top of a step. Repeat, alternating as fast as you can.
3. Jump squats
   Stand with feet slightly wider than shoulder-width apart, toes pointing forwards. Lower hips and bend knees to 90 degrees, with chest upright. Jump up in the air, land gently on both feet and repeat. Repeat toe taps, as before.
4. Inchworm
   From a standing position, bend over so your hands are on the floor in front of you (bend your knees if you need to). Slowly inch hands forward one by one until you can go no farther. Then inch them closer to your body until you’re back in starting position. Repeat toe taps, as before.
5. Modified press-up
   In a kneeling push-up position, make sure you keep head, neck and back in a straight line. Slowly bend elbows until your chest touches the floor. Pause before pushing up to starting position. Do not stick your bum out. Repeat toe taps, as before.
6. Burpees
   Crouch in a tuck position with hands on the floor. Extend legs out into a plank, balancing weight on palms and toes. Return to tuck position before driving through toes and jumping up. Repeat as many times as you can. Repeat toe taps, as before.

FRIDAY

Choose your cardio exercise and do 30 seconds almost as hard as you can (90%), followed by a minute standing still to recover. Repeat this 10 times. Then complete the core workout.

1. Front plank
   Start by lying face down. Raise your body on to toes and forearms, keeping back, neck and head in a neutral position. Your body should be in a straight line. Engage your core.
2. Side plank
   When in plank position, rotate on to one side, holding your weight on one forearm, with legs straight and feet stacked on top of each other. Lift the other arm. Push your hip to the ceiling to maintain alignment.
3. Front plank
   As above. Squeeze your core muscles to maintain the position.
4. Side plank
   As above, on other side. Control your breathing.

SATURDAY

Follow this stretch routine or do a yoga or Pilates class.

The Moves – How they should be done.

1. Neck
   Stand in a relaxed position. Ease your head down towards one side, using your hand to pull it down gently. Repeat on the other side.
2. Shoulders
   Stand in a relaxed position with feet shoulder-width apart. Put one arm out straight and pull it across your body with the other hand. Repeat on the other side.
3. Overhead triceps
   Stand in a relaxed position. Raise one arm, elbow bent, with your hand facing down your back. Use your other hand to stretch your tricep. Repeat on the other side.
4. Calf
   Step forward into a gentle lunge, keeping back leg straight. Press against a wall to deepen the stretch.
5. Butterfly
   Sit on the floor and bend both knees, keeping feet together and back straight. Use your elbows to deepen the stretch.
6. Hamstring
   Sit on the floor and put one leg straight out in front of you, with the other leg bent. Lean forward and reach as far as you can. Repeat on the other side.
7. Lower back
   Lie on your back with legs out straight. Raise one knee, pulling it towards your chest. Hold, then repeat with the other leg.
8. Glute stretch
   Lie on your back with your knees bent. Put your right foot on to your left knee, so that your knee is out to one side. Pull your left leg in towards you. Hold, then repeat on the other side.
9. Cat stretch
   Start on all fours, looking straight ahead. Sink your spine and stick out your bottom, arching your back. Then invert the stretch, curving your back, with your head lowered.
10. Cobra
    Lie face down with arms bent on the ground. Push up with them to lift your torso and gently arch your back.

SUNDAY

Rest day.

Click here to read PART 2.