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4-Week Challenge to Transform Your Body with 10 Minutes a Day

4-Week Challenge to Transform Your Body with 10 Minutes a Day

Working in the office forces us to lead a sedentary life, which does not have a positive effect on health. When in the evening you realize that during the whole day you have only got up from your chair a few times, it is time to change the routine!

The modern pace of life does not always allow you to devote time to a full workout, which is why some exercises can be done right behind the desk. On average, you need to spend at least half an hour during the working day. Even for those 30 minutes of movement, your body will thank you!

If you take a closer look, you can find many good training opportunities in the office. You just need to learn how to use them. Any training, including office, you need to start with a warm-up. The ideal is to go up and down two or three floors. It’s fine to do it every hour or two. You immediately “wake up” the muscles from the sitting position. And at the same time you rest for a few minutes from the work routine. Now let me introduce you to 8 simple exercises that can be done in the office.

Let’s get started:

#1. Plank

The plank is one of the greatest and most underrated exercises ever.


It’s practically a one-move static exercise that will help you build a core of steel, ripped abs and strong shoulders. 

Just get into a push-up position on the floor, bend your elbows 90 degrees and prop yourself on the elbows, forearms and forefeet, forming a straight line from head to feet, then hold it for as long as you can without moving your waist or butt.

#2. Push-ups

The push-up is the ultimate body weight exercise that utilises literally every major muscle in your body, therefore helping you firm your whole body.

Get into a plank position, placing your hands directly under the shoulders and push your whole body up, maintaining a straight line with the legs, back and buttocks. 

Lower your body down on the same way and repeat.

#3. Squats

Squats will help you build your quads, hams, calves and most of all those glutes! Whilst

 strengthening your whole core and enhancing greater overall fat burning.


For the standard squat, your feet should be shoulder-width apart or slightly wider. 

Extend your hands out in front of you and sit back and down, always at a minimum 90 degree angle, if you can go lower, then perfect, but not touching the floor or causing pain to the knees as this defeats the point. 

Keeping your head facing forward. 

Make sure that your back is straight.

Keep lowering yourself until your thighs are parallel to the floor (if possible). 

Press back up through your legs and glutes.

#4. Bird-dog

From a plank position, prop yourself on your knees and hands then simultaneously stretch one leg and the opposite arm, maintaining both perfectly straight.


Hold for a moment, then lower them down and repeat with the other leg and arm. 

This exercise increases core strength in both abs and lower back.

#5. Lying hip raises

The lying hip raise is the perfect body weight exercise for building powerful glutes and hamstrings whilst also strengthening your abs, back and thighs.

Lying hip raises

Lie on your back on the floor with bent knees and flat feet. 

Extend your arms out to your sides at a 45-degree angle.

 Squeeze your glutes and lift your hips toward the ceiling, making sure to tilt your pelvis. 

Lift them up as high as possible, squeezing your glutes. 

Slowly lower yourself down and repeat.

The four-week plan

This program consists of two separate basic workouts:

Workout #1

1 minute – Plank.
1 minute – Push-ups.
2 minutes – Squats.
1 minute – Bird-dog.
1 minute – Lying hip raises.
1 minute – Plank.
1 minute – Push-ups.
2 minutes – Squats.
Rest for 10 seconds between each exercise.

Workout #2

3 minutes – Plank.
3 minutes – Bird-dog.
3 minutes – Lying hip raises.
1 minute – Push-ups.
Rest for 15 seconds between each exercise.

This is performed 6 times per week, followed by one rest day.


Day 1 – Workout #1
Day 2 – Workout #2
Day 3 – Workout #1
Day 4 – Workout #2
Day 5 – Workout #1
Day 6 – Workout #2
Day 7 – rest


Day 1 – Workout #2
Day 2 – Workout #1
Day 3 – Workout #2
Day 4 – Workout #1
Day 5 – Workout #2
Day 6 – Workout #1
Day 7 – rest

Rotate week 1 and week 2 for the duration of the exercise programme

If you perform this program, you’ll be surprised with the results. Your body will be stronger and tighter, you should feel better and your health should improve significantly (of course, as long as you pair the workouts with healthy meals and plenty of water).