While it's not enough time for a great fat-burning workout, 10 minutes will help you build a solid fitness foundation if you develop a strong core and sense of balance. "You can tone up key areas and work on stabilising the spine, which will help you to avoid future injuries," says Chere Schoffstall, a trainer at the National Academy of Sports Medicine in the US.

OPTION 1: stretch and strengthen

Start your 10-spot with dynamic stretches, which are body-weight exercises that utilise your range of motion. They'll keep you flexible and work your core at the same time. Do two or three sets of 12 deep squats and walking lunges so you can warm your muscles as you stretch. Next, twist at the waist as you walk your lunges and do a set of 10 to each side. For core work, do three sets of eight full-range, slow sit-ups to work the length of your core. "Keep your feet unanchored because it will force you to use your abs instead of relying solely on your hip flexors," says Mike Mejia, a strength and conditioning specialist. "You'll have to focus and control your movement to pull yourself up and keep your feet on the ground."

OPTION 2: get balanced

Balance work trains your small proprioceptive muscles (containing sensory receptors which relay information to your central nervous system about motion and body position) to improve reaction time and strength and help prevent injuries. "It's also important to work your glutes, because that's where balance comes from. It's the bottom of your core," Schoffstall says. For core stability, do three sets of the plank (push-up position with elbows on the floor, using the length of your abs to keep your body flat and still), 20 seconds each. Then do three sets of bridges (see exercise B2 below opposite). Finally, do two sets of 10 to 12 repetitions of both single-leg squats and side lunges. When you press up from the side lunge, balance on standing leg.