Whether you have 30 minutes to spare in between tasks or 10 minutes while waiting for a call, the following bodyweight exercises target the full body and bring countless benefits to your overall health and well-being. 

The fitness industry is known for its image and perception. Catalogues, magazines, social media, and billboard advertisements paste a picture-perfect, gruelling, bold and tough image of the industry. 

Though there is nothing like a tough workout, the stereotypes, images and misconceptions of the industry can put some people off, as the intimidation of it blocks them from kickstarting their fitness and wellness journey. 

Although physique and strength is a huge aspect of fitness, it is not the only part. Exercising regularly can also be an incredible mood booster, whether you are having a tough day at work and need to release some stress or feeling energetic and need a place to unleash energy. The impact of exercise on mental health has been recognised by many physicians worldwide, as they encourage their patients to regularly exercise to promote their physical and mental well-being. 

Engaging in exercise not only stimulates regular blood circulation throughout the whole body, it also causes the brain to release “feel good” chemicals, aka endorphins and serotonin, that give you the feeling of a good mood. However, it doesn’t stop there. When you finish a session or a class, these chemicals stay at high levels in your brain, allowing you to show up to your next commitment, whether at home or work, on a high note. 

Because you took the time to move and open up your body, you begin to feel more energized, which also translates to improved relationships, self-awareness, self-control, and a better sense of focus. In short, moving your body, in whatever form that is, will benefit areas outside of your life as well. 

Not everyone has the time to engage in 60 minutes of movement per day, which is true because we have so many commitments to adhere to. However, doing something is better than doing nothing. Whether you have 30 minutes to spare in between tasks or 10 minutes while waiting for a call, the following bodyweight exercises target the full body and bring countless benefits to your overall health and well-being.

Cow Pose
This pose focuses on rounding the back body and the spine and spreading the shoulder blades. 

Cat Pose
Good for those who sit a lot at a desk, this pose opens up the back body, neck, shoulders and chest. Many people with tightness in these areas will find a lot of relief from this posture.

Downward Dog
A full body stretch that is really good for opening the back of the legs, hips, arms and shoulders. A great warm-up pose as well.

Low Lunge
This targets the hip flexors, where many people often feel tight in.

Child’s Pose
Commonly known as a resting pose, this pose is really good for opening the arms, hips and lengthening the spine. 

Seated Side Bend
This targets the Quadratus Lumborum (QL), a deep muscle in the lower back that gets tight when we sit for long hours. 

Seated Forward Fold
Targets the hamstrings and prioritises spinal length. A really good cool-down static stretch for after your workouts.

Seated Side Twist
Many of us don’t do enough body twists, so this is my go-to for anyone who is stiff in the upper back. Twisting moves the spine in another plane of motion and will open up and clear any tension in the shoulders and low back.

Standing Forward Fold
This targets the hamstrings, again, another area where many people feel tightness.

Bridge Pose
Such a good one for the front of the body to open. This pose stretches the hip flexors and chest while strengthening the quads and glutes. 

Goblet Squats
This targets the quads, as well as your core muscles.

Deadlift
Focuses on working the hamstrings and glutes.

Good Mornings
Targets the hinge from your hips to a flat back position. Helps functionally when you pick up heavy things from the floor.

Dedicating time during the day to exercise or fixing a workout schedule during the week can help maintain regular exercise to improve your physical and mental well-being. 

Want to try out Personal Training services to improve your health? Book a consultation trial session with Vivian !

Featured Contributor:

Vivian Fong
Personal Trainer

Vivian is a NASM Certified Personal Trainer, RYT-500 hours Iyengar/Alignment Yoga Teacher and Integrative Nutrition (IIN) Health Coach. Completing her certifications alongside her B.A. in
Holistic Health and Wellness at New York University, she went through a transformation of her own, gaining a deep passion for holistic health and wellness.

Vivian is extremely committed to ensuring her clients reap long-term health benefits. She emphasizes the importance of building healthy habits and a consistent routine so that her clients can sustain their long-term results through life's ups and downs. She realizes that this isn’t always easy, so she will provide the accountability, encouragement, and support you need to get back on track. With a 1% improvement each and every session, she has full confidence that you can take your health into your own hands and make it work for you.

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