Struggling to Sleep? This 10-Minute Workout Could Be the Fix

As the days become darker, many of us find ourselves hitting the snooze button more than usual. In fact, according to PureGym’s upcoming Fitness Report, a third of Brits (34%) now say improving their sleep is top of their health to-do list 1, yet most of us aren’t actually getting the required amount of daily movement to do so.

To make this as simple as possible, Mental Health & Exercise Coach, Hannah Wright from PureGym Crewe Grand Junction Retail Park, has created a snappy 10-minute, no equipment workout that could help Brits boost the depth and quality of their sleep this winter and leave them feeling more refreshed. Crucially, the ‘Sleep Reset Circuit’ has been designed with consistency in mind, due to a 2025 study that linked small consistent bursts of exercise with deeper, more restorative sleep 2. There are two variations; a higher intensity morning version that will spike your energy for the day ahead, and a lower intensity version that will help you wind down for the evening.

The research, conducted by the University of Texas at Austin, found that participants who moved every day, even just 10 minutes’ worth of moderate to vigorous intensity activity, spent more time in deep sleep and woke up feeling more refreshed. And since further data from PureGym’s UK Fitness Report 2025/26 has revealed that fewer than 1 in 10 of us (8%) exercise daily, it seems increasing workout frequency could be exactly what the nation needs to get a better night’s sleep this winter.

The 10-Minute Sleep Reset Circuit

Mobility warm up

Standing arm raises – 30 seconds
Standing straight with your arms by your sides, lift both arms up towards the front and then overhead. Return to the start and repeat.

Standing chest opener – 30 seconds
Start with your arms straight and hands together in front of you at chest height. Open your arms wide and squeeze slightly between your shoulder blades. Return to the middle and repeat.

Standing hip opener – 30 seconds each side 
Holding onto something for balance, lift one leg and rotate your hip backwards in a circle motion. Repeat this on both sides.

Squat with overhead arm swing – 30 seconds 
With your chest lifted, bend your knees into a squat position. As you straighten your legs, swing your arms straight above your head.

Roll downs – 5 repetitions 
Start by standing tall, then tuck your chin into your chest, round your shoulders, curve your spine and roll down to a forward fold. Roll back up and repeat.

Workout – AM version

Chair squats – 2×10
Start standing, hinge from the hips and bend the knees and go down into a squat until your bottom lightly touches the chair, then stand up. Keep your chest lifted and feet planted.

Standing side leg lift – 2×10 each side 
Holding onto the back of a chair, stand tall and straighten your leg, lifting it to the side whilst keeping your top half upright. Return to centre and repeat on both sides.

Step ups – 30 seconds each side
Stand in front of a stable box, chair, or stairs. Place one foot onto the step and push through the heel to straighten the leg and lift your body so you can tap the other foot on the step. Lower down with content and repeat.

Plank walkouts – 30 seconds
Start standing and hinge at the hips to place both hands on the floor in front of your feet. Walk your hands out into a plank, with head, hips, and heels in a line. Pause before walking your hands back towards your feet and stand.

Glute bridges – 2×10
Lying on your back with your knees bent, tuck your tailbone under, push through your heels and lift your hips to the ceiling, squeezing your glutes at the top. Roll back down and repeat.

Workout – PM version
Chair squats – 2×10
Start standing, hinge from the hips and go down into a squat until your bottom touches the chair, then stand up. Keep your chest lifted and feet planted.

Standing side leg lift – 2×10 each side 
Holding onto the back of a chair, stand tall and straighten your leg, lifting it to the side whilst keeping your top half upright. Return to centre and repeat on both sides.

Cat cows – 10 repetitions 
On all fours, inhale to drop your stomach, lift your head and tailbone. Then, exhale to scoop your stomach towards your spine, tuck your chin in to your chest and your tailbone underneath, curving through the spine.

Thread the needle – 30 seconds each side 
On all fours, thread your opposite arm through the opposite gap and then open out to the other side, taking your head around with you to rotate the spine.

Glute bridges – 2×10
Lying on your back with your knees bent, tuck your tailbone under, push through your heels and lift your hips to the ceiling, squeezing your glutes at the top. Roll back down and repeat.

“Most people know that exercise helps with sleep but are likely unaware that the benefits start is as little as 10 minutes of movement. No equipment, short workouts are easier to fit in around busy schedules and can help people to stay consistent, which has more health and sleep benefits over time than longer but sporadic workouts.
 
“This workout is designed for all fitness levels and gets the full body moving. The morning version incorporates high intensity exercises that will boost your energy and get you ready for the day ahead, while the evening version slows down and focuses more on mobility to avoid spiking the heart rate, which can make it harder to sleep.”

For hundreds more free workout ideas and inspiration, visit: https://www.puregym.com/free-workouts/