A few things we all have in common are busy work schedules, commitments and friends / family. Because of these busy schedules we all struggle with finding the time to fit in a sweat sesh.


We all know by now that maintaining an active lifestyle should be one of our top priorities in life, but unfortunately it’s usually the first thing we cancel or let fall by the wayside.

Today I thought I would share some ways to be able to complete this workout I posted on Instagram last week. It’s a workout intended to maximize every second of your precious time. Who doesn’t have an extra 10 minutes, right? It’s a simple plan that’s super effective. Over the last month or two JD and I have been mixing up our workouts and implemented more of a tabata (HIIT) style of training as well as quick workouts that we can complete anywhere because we have been traveling a lot. We’ve been lucky enough to continue working out at Virgin Active as their membership allows you to workout at any of their gyms in Australia and worldwide! We’ve also been working out from hotel rooms and outside.

Tabata is basically working out intensely in a small period of time and it is often more effective than working out for an hour at a time. Our ab workouts and cardio workout have consisted of:

  • Workout hard for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds

You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise. I love this because it keeps me motivated and I find it really fun compared to long, sometimes boring workouts.

JD got me to download Seconds. You can download it free or pay roughly $7 for the Pro version (no this isn’t me plugging them, it’s just the app we like to use). We opted to end up paying as you can save your timer settings, as opposed to losing your timer with the free version. I’ve realised I really need a timer when I train – I need to hold myself accountable. I am notorious for checking my phone when I am resting, but when I train tabata style, there is not time to be able to get distracted.


The other style of workout is the one I posted on Instagram which is pretty similar to Tabata, but timing is a little different.


All you need for this one is ten minutes. Yes, 10 minutes. While this may not seem like enough time to complete an effective workout, it is. The idea is to be able to squeeze in fitness wherever you are and no matter how much time you have with body-weight exercises. You don’t need any equipment and you can do it anywhere. Traveling, in your office, at home, in the park etc, etc.

Begin with ten minutes daily and you will find that you’re getting yourself into a routine and from there, you can increase it by 5 minutes everyday. #BabySteps

Complete 5 rounds – be sure to watch my video on Instagram

  1. push ups x 10
  2. dips x 10
  3. squats x 10
  4. crunches x 10
  5. lunges x 10

Rest in-between exercises, no longer than 90 seconds and in-between rounds. Make sure you’re drinking plenty of water as well.

If you have any injuries, please consult the advice of your trusted physician before completing this workout.



For me, exercising is not about image. I love to exercise because I feel happier and less anxious if I do. If I don’t exercise for a week I find I am usually lethargic, I become anxious or over analytical and I just feel a little sluggish.

So if you’re still finding it hard to fit in a daily exercise, it’s time to start prioritising your health and mind.

Here are some tips to find that 10 minutes a day.

  • Get off Facebook and Instagram. The average amount of time we all spend on social media each day is around 1 hour and 40 minutes – Maybe that doesn’t sound like so much. But there are only 24 hours in a day, and the average person sleeps for 8.8 of them. If you’re spending more time on social media than you do towards your mental and physical health, it’s probably time to start thinking about your priorities and begin to make a positive change.
  • Pay attention to how you’re spending your time and figure out what you can remove from your day – whether that be drinking that third coffee, spending time doing chores that don’t need your immediate attention, browsing the internet.
  • Pay attention to how you’re spending your time and figure out how you can add in exercise. Can you walk to work, can you do the above workout from your office?
  • Add your workout in an hour before you go to bed. Turn off all screens, workout, shower and then sleep.

Shot by: Jonathan Hayward

Location: Virgin Active Frenches Forest, Sydney



Author: Ally Carey

Hi, I am Ally, a writer and creative at Substance. I have worked in the fashion industry for 6+ years as a model and now on Substance. Substance is a lifestyle blog about fashion, beauty, health and self-improvement; hoping to inspire you to live a life filled with Substance. For more: @AllyMayCarey

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