Life is busy…but never too busy to fit in a little exercise. All you need is 10 minutes and minimal equipment.

One thing I hear frequently from people is that they lack the time to exercise regularly. When life gets busy and stressful our health tends to drop down the list of priorities. Psychologically, we tend to feel that if we can’t spend hours at the gym, we might as well do nothing. But this is an erroneous assumption. The CDC does recommend that American adults get at least 150 minutes of moderate intensity physical activity and two days of muscle strengthening activity weekly to maintain good health. And they provide some practical tips on how to get started. 

However, even a few minutes of exercise can make a big difference. One recent study found that just three 10-minute workouts per week improved the overall health of overweight, sedentary individuals. Even 1 minute of intense exercise triggers beneficial physiological changes in the body!

Moving a little bit each day provides countless benefits. Exercise stimulates our brain, improving our cognitive function and energy levels. It reduces stress and anxiety. It keeps our hearts and other organs strong, staving off disease. It stabilizes blood sugar, reducing the risk of developing diabetes. It reduces chronic inflammation, slows the aging process and makes us physically stronger and less susceptible to injury. 

Here is a handy, downloadable guide to an easy 10-minute workout you can do at home with just two pieces of exercise equipment. And if you don’t have weights, you can get creative and lift heavy boxes of cat litter or other items around the house. 

These are Sports Illustrated’s favorite free workout apps for when you want to do more:

• ‍Overall Best Free Workout App: Nike Training Club‍
• Best Free Workout App for Women: Sweat‍
• Best Free Workout App for Men: Fiit‍
• Best Free Workout App for Runners: Nike Run Club‍
• Best Free Outdoor Workout App: AllTrails‍
• Best Free Workout App for Community: Map My Run‍
• Best Free Gym Workout App: Train Fitness‍
• Best Free Workout App for Tight Schedules: Johnson and Johnson 7 Minute Workout