Worried that 10 minutes isn't enough to see results? Don't be, as researchers at Northern Arizona University found that just ten minutes of exercise can life your mood and give you more energy - and who wouldn't want that?

As with any type of exercise, you should warm up/stretch before you start and cool down/stretch once you've finished. If you're unsure how to use any equipment or want further guidance on any of the exercises listed below simply ask a member of the team. If you have any health concerns, always consult a doctor before attempting a workout.

For each workout, complete one exercise after another with no rest period in between. Unless stated otherwise, spend 60 seconds on each exercise and repeat each set twice.

The 10 Minute Lower Body Workout

Perfect if you want to:

• strengthen and tone your legs and bum
• improve strength, mobility and balance

Lunges: step forward with one leg so that both knees are bent at 90 degrees. Ensure your upper body remains straight with your chin up and stomach muscles engaged 

Squats: keep your upper body straight and knees in line with your feet as you push your hips back and squat down

Wall sit: keep your back against the wall as bend at the knees until they are at 90 degrees. Hold position

High knee jogging in place: jog on the spot bringing each knee up high towards your belly button

Leg press: place your legs shoulder width apart on the platform then lower the safety bar and push the platform away from you until your legs are fully straight

The 10 Minute Upper Body Workout

Perfect if you want to:

• strengthen and tone your arms, chest and back
• improve posture

Press ups: with hands shoulder-width apart and feet hip-width apart, keep your body straight as you bend your elbows until your chest brushes the floor, then slowly return to start position

Tricep dips: place hands shoulder-width apart on a bench with arms straight and slowly bend your elbows until they are at a 90 degree angle. Then slowly straighten your arms and return to start position

Bicep curls: keep your elbows close to your body with palms facing forward then lift the weight upwards making sure to keep your upper arm still

Pull ups: place hands more than shoulder-width apart on the pull-up bar with palms facing you. Keep your body straight as you pull yourself upwards until your chin reaches the bar, then slowly lower yourself to start position  

Dumbbell bench press: lie on the bench with feet flat on the floor and a dumbbell in each hand. Push up so the dumbbells are directly above your shoulders then lower them to your sides so they are slightly below your shoulders

The 10 Minute Cardio Workout

Perfect if you want to:

• lose weight and increase metabolism
• improve heart and lung health
• boost endurance

Research suggests that high intensity interval cardio sessions help burn 10% more calories in the following 24 hours than low intensity exercise. So simply choose a cardio machine - treadmill, rowing machine, exercise, stair master, etc - and follow this routine:

2 minutes steady pace

1 minute hard to maintain pace

2 minutes steady pace

1 minute hard to maintain pace

2 minutes steady pace

1 minute hard to maintain pace

1 minute easy recovery pace

Watch the video below to see the workout in action and give it try!

The 10 Minute Core Workout

Perfect if you want to:

• strengthen and tone your core muscles
• improve posture and balance
• safeguards against back pain

Plank: start in a press up position, then drop so you're supporting your body weight on your lower arms. Your body should be straight as you clasp your hands together, tuck in your tummy and hold

Superman: lie on your stomach with arms straight in front of you then simultaneously lift your legs, chest and arms off the floor with your head facing forwards, and hold

Leg raise: lie flat on a mat with arms straight at your sides. Engage your core and lift your legs, keeping them straight, pause, then lower the legs to the start position

Bicycle crunch: lie flat on a mat, lift your knees to a 45 degree angle with hands gently resting on the sides of your head, then perform a pedalling motion with your legs

Vertical leg crunches: lie flat on a mat, lift your legs slightly bent at the knees and crossed at the ankles, then lift your upper body towards your knees, then return to start position

The 10 Minute Fat Burning Workout

Perfect if you want to:

• lose weight
• give your metabolism a boost
• improve your anaerobic and aerobic endurance

Stair Master with dumbbells: hold a dumbbell in each hand, arms straight by your side, and climb the stairs for 2 minutes

Mountain climber: whilst in the plank pose bring alternate knees up towards your chest as quickly as possible for 2 minutes

Skipping: on the spot, one jump per turn, for two minutes

Tabata interval training: run, cycle or row at an intense pace for 20 seconds then rest for 10 seconds. Repeat for 4 minutes. It may not sound hard but you'll feel the burn!

After more workout inspiration? Check out our free workout videos with HIIT workouts suitable for all levels.