American Heart Association®

Healthy for Good

TM

Healthy for Good

10-minute Workout Anywhere

Boost your heart rate and brain power with this quick home workout. For a digital version of this workout,
visit [Link]/movefor10. Do each exercise at your own pace for 30 seconds with 30 seconds of cardio
between exercises (such as high knees, march in place, jog in place).
Rest as needed.

Try these tips:

Weight(s) can be small dumbbells, kettlebells or anything heavy you may have at home, like a purse,
water bottle or gallon jug, backpack or book. Or make your own adjustable weight by loading a small
tote bag with magazines or books.

Stabilize yourself as needed by holding or touching a wall, desk or stationary (non-rolling) chair. As you
get stronger, test your balance by letting go of the support.

*Please speak with your health provider before starting an exercise program and with a fitness
professional for adaptations that best meet your individual needs.

Shoulder Rolls
Activity: Standing or sitting with feet hip-width apart, slowly roll both shoulders
forward, up, back and down. Reverse direction.

Add Intensity: Hold hand weights down at sides.

Squats/Chair
Activity: Standing with feet hip-width apart, keeping back straight, bend knees
and hips as if to sit down in a chair with arms out in front of you. For squats,
straighten back up and repeat. For chair pose, hold in a “seated” position.

Add Intensity: Raise arms overhead or hold weight(s) at chest or shoulders.

Calf Raises
Activity: Activity: Standing or sitting with feet hip width apart, keep legs straight
but not locked as you slowly lift heels and rise to tip-toe position, then lower
back to the floor.

Add Intensity: Do on one leg at a time while keeping the raised foot at
ankle or knee. Do at least 10 repetitions before switching to the other side.

Side Bends
Activity: Standing or sitting with feet hip-width apart and hands on hips or
overhead, bend to one side and return to standing. Do at least 10 repetitions
before switching to the other side.

Add Intensity: Hold a weight down at your side (on the working side), at chest
level or overhead.
 Tabletops
Activity: Activity: Standing with feet hip-width apart, keeping back straight,
bend forward at hips until body is parallel with floor. Arms may be out to sides or
overhead. Hold for a few seconds on each repetition.

Add Intensity: Hold hand weights out to sides or one weight with both hands at chest
level.

Pushups/Plank
Activity: Standing with feet hip-width apart, place hands shoulder-width apart on a
stable surface such as a wall, desk edge or stationary (non-rolling) chair, walk feet
out behind you until your body and legs are in a straight line at about a 45-degree
angle with the floor. To begin hold in plank position (make sure to tighten abs) and
bend and straighten at elbows. You may also do pushups from the floor (begin with
knees on the ground and work up to full pushups).

Add Intensity: Lift one leg behind you and hold during pushups or plank. Repeat for
the other leg.

Neck stretch
Activity: Standing or sitting with your feet hip-width apart and shoulders down and
back, look straight ahead and tilt your ear toward your shoulder until you feel the
stretch. Hold for about 10 seconds. Repeat to other side and forward.

Add Intensity: With a hand on top of your head in each position, apply light pressure
to increase the stretch

Leg Lifts
Activity: Sitting at the front edge of a chair with your feet flat on the
floor, straighten one leg out in front of you and hold it in place for a few seconds.
Return foot to the floor and repeat and alternate legs.

Add Intensity: Instead of sitting on chair, support your weight with your hands.

Thigh/Glute Squeeze
Activity: Sitting at the front edge of a chair with your feet flat on the floor, squeeze
your glutes and thighs together and hold for at least 10 seconds.

Add Intensity: Hold a book or other sturdy item between your knees without using
your hands.

Forward Bend
Activity: Sitting at the front edge of a chair with your feet flat on the floor,
fold forward with chest to thighs and head dropped forward. Relax and take
a few deep breaths.

Add Intensity: Do a forward bend in a standing position with knees slightly bent.

*Weight(s) can be small dumbbells, kettlebells or anything heavy you may have at your desk or work
station, like a purse, briefcase, computer bag, water bottle or book. Make your own adjustable weight by
loading a small tote bag with magazines or books.

Stabilize yourself as needed by holding or touching a wall, desk or stationary (non-rolling) chair. As you
get stronger, test your balance by letting go of the support.

Learn more ways to Move More at [Link]/HealthyForGood

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