The Pre-Netflix Binge 10 Minute Workout

We’ll be the first ones to admit sometimes, a good old Netflix binge session is good for the soul! But you and I both know that the word ‘binge’ suggests we won’t be getting up from the couch for a while. So we have the best 10 minute workout to give your body the quick blast it needs so you can fully relax for the next hour (or 3!).

So find yourself a small space on your living room floor and get ready to burn some calories, FAST.

Here’s the lowdown:

  • Complete these 5 exercises
  • 40 seconds on, 20 seconds off
  • Repeat circuit twice and your 10 minutes will be up in no time!

Basketball Jumps

Take a large step to one side and explode up into a jump, reaching as high as you can with your arms. Land and continue alternating sides. This is a movement all about POWER so imagine your legs are like springs firing you up into the air!


Clam squeezes

Brace your core and squeeze your glutes as tight as you can whilst lifting your knees slightly off the ground. Hold at the top for 2 seconds, then lower down. Focusing on the squeeze is far more important than speed with this one.


Fast step ups

Find a step and do these ones as fast as you can (safely!), swinging your arms hard to spike that heart rate fast! If you don’t have stairs (or a step) high knees is a good alternative. This is all about speed!!


Reverse crunches

Brace your core and pull your belly button into the ground. Lift your bottom and legs slightly off the ground, and lower back down very slowly in a controlled movement. This one is tricky. But with practice, it’s one of the BEST exercises to work your lower abdominals.


Push up with rollout

Work your entire chest and core with this one. Complete a normal push up on your knees (or toes if you’re brave!), then lift your left hand and twist your torso up to reach the sky. This will require your core to be firing to keep you balanced. Continue the movement, switching arms each rep.



Also read: What Happens to Your Body When You Only Do Cardio


Stephanie King BAppSc (Ex&SpSc), MBus (Marketing)
With a strong passion for human health, nutrition and physiological functioning, Stephanie lives and breathes all things wellness. Her Bachelor of Applied Science in Exercise and Sport allowed her to delve deeply into the inner workings of the human body and develop a strong understanding of how to integrate physical activity with disease prevention and the promotion of good health, rehabilitation, nutrition and sports performance. If she’s not training at the gym or going for runs, you’ll find her sipping on an iced long black near one of Sydney’s harbour or beach spots!

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