Whether you're brushing off the cobwebs after a break from exercising, kickstarting your fitness journey, or you're a seasoned gym-goer, you'll likely find this programme helpful.
All you need is a little bit of space, comfortable clothes, and whatever equipment you have available to you, says Derval O'Rourke.
A yoga mat for comfort and some dumbbells are recommended. If dumbbells are unavailable, consider grabbing a bottle of water, canned food, or even a sealed bag of rice from the kitchen cupboard to add resistance to the movements.
Alternatively, you can choose to do these workouts without any equipment.
"Don't overthink it. Just get going. Carve out 10 minutes to do it," says O'Rourke.
For best results, it's best to complete the workout three days a week. "Maybe on a Monday, Wednesday and Friday - that's three really good efforts in the week," she says.
"Every time you do these 10-minute workouts, write it down somewhere, whether that's typed into your phone or written into your diary and just give yourself a tick.
You deserve to feel good about yourself and you deserve 10 minutes. Think of it as a gift to your health and fitness.
"These 10 minutes are for you, it is going to get you energised and moving and feeling brilliant throughout the day."
O'Rourke says the exercises in each 10-minute workout have been chosen to not only challenge you but also to find the happy spot between improving your fitness levels and enjoying the workout.
"Whether it's full body, arms and abs, legs and abs, or full body again - there is something for you in these."
The four-week programme is designed to help you 'reset', support you on your fitness journey, and leave you feeling energised and confident, says O'Rourke.
For those who may be struggling to get started, O'Rourke says the results make it all worthwhile, regardless of your initial fitness level.
"Sometimes, we really overthink how to exercise and get back into it, so if you're a beginner or getting back into things, I hope you'll feel better about it and by the end of the four weeks, you'll feel so competent in the exercises that you'll just want to do them again and again. If you're a little bit more advanced, I hope you'll feel, 'Oh, that was a bit challenging and I feel very energised'."
Step-by-step breakdown of week one full-body workout:
Choose a weight that is appropriate for you, such as 2kg, 4kg, or 5kg dumbbells.