Breda Graham: I tried Derval O'Rourke's 10-minute fitness challenge — here's how it went

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

Breda Graham, Irish Examiner lifestyle writer, pictured in the Marina Park as she prepares to give Derval O’Rourke’s exercise routines a try. Picture: Chani Anderson.

A few months ago, Feelgood unveiled a four-week workout programme created by Olympian Derval O’Rourke that takes just 10 minutes.

If your New Year’s resolution for 2026 includes caring for your health and wellbeing, regardless of your fitness level, this is the perfect place to start. 

Lifestyle writer Breda Graham followed Derval’s workout routine each week back in September, which can easily be followed any time you feel like a reset.

Here, she gives her account of how it made her feel and the physical and mental differences she noticed week by week.

Week One

 

I decided to try out the four-week September reset workouts to create a more structured morning routine that incorporated exercise.

I found the 10-minute workout routine was the perfect way to get moving in the morning and set myself up for the day. The workout can be done anywhere - be it at the gym, at home or even in the back garden. And on days that I don’t have time to fit in an early morning gym session, I know I’m still fitting in a great workout by doing just 10 minutes at home.

Incorporating regular exercise into your routine not only has physical benefits, such as supporting heart and brain health, according to a 2024 study published in the Journal of the American College of Cardiology, but it is also known to trigger the release of endorphins, promoting feelings of happiness and reducing stress.

Since starting week one of Derval’s workouts, I have noticed a boost in my self-esteem, I feel less stressed, more productive, more focused, and more energised.

These 10 minutes have become the highlight of my morning routine. It’s a commitment to myself. I’m waking up early, hydrating, and making time for a workout, as well as taking time to journal and reflect on what I’m grateful for.

When it comes to a new workout plan or programme, I sometimes struggle to get started, making excuses such as ‘I don’t have the right equipment’ or ‘I don’t have the time’. This mindset has held me back many times, but having Derval as my personal coach and knowing that it’s only a 10-minute workout with little to no equipment needed makes it so much easier and really enjoyable.

You will feel the burn, but that’s the whole point - to get the blood pumping and those muscles moving.

I will be recording my progress each week, so follow along to see what changes I notice by sticking to Derval’s workout routines from week one through to week four.

Week Two

 

While taking on week two of Derval’s four-week programme, I was on a week-long hiking trip in the Dolomites with my dad and my sister.

Long hikes meant early starts and getting to the trailhead before it became busy, so my morning routine was no more, and instead, I had to make time for my 10-minute workout in the evenings.

After some long days of hiking at high altitude, I was so exhausted that the last thing on my mind was facing more exercise. All I really wanted to do was melt into the couch and catch up on some lost screentime, but the aching back and shoulder muscles from carrying a heavy rucksack and the tight calf muscles from hiking uphill needed some attention.

Derval's 10-minute workout was the perfect antidote on those days, easing out my tense muscles at the day's end.

The routine is a burner, especially when the muscles are already tight and sore, but it made such a difference to not only my muscles the following morning, but also to my mood.

Although I didn't complete the workout as many days as I would have liked, I still managed to squeeze in this arms and abs burner a few times during what was already a week of high-intensity exercising. And what better way to do it than on a balcony overlooking the town of Ortisei and the iconic peak of the Sassolungo mountain?

I am looking forward to getting back to the gym and back to my routine for next week’s legs and abs workout. With a proper sleep schedule and routine, I plan to give the next workout my all.

Week Three

 

There’s a lot to be said for a day-to-day routine. My week hiking in the Dolomites, while an amazing trip, taught me just how much my body craves routine when it comes to training, food and sleep.

My morning routine, which sets me up for the day, has become one of my non-negotiables, but busy trips, especially active ones, can throw me off course.

Settling back into my training and sleep schedules has done wonders for my energy levels, and Derval’s legs and abs workout has played a core part in getting back on track this week.

After a week of overindulging in the creamiest carbonaras and the tastiest Tiramisus, I used week three of Derval’s four-week workout programme as the starting point for my own ‘reset’. Because here’s the thing, there are no fixed rules when it comes to this programme, and that’s what I love about it.

You can choose to do 10 minutes every day, every second day, or a few times per week, tailoring each exercise to your level and ability.

I began Derval’s workout programme to create a more structured morning routine that incorporated exercise. Not only did those 10 minutes quickly become the highlight of my mornings, but they also set me up for a more productive day.

Week two of the programme saw me switch things up a little by moving my morning workout to the evening, while still completing Derval’s arms and abs workout during a week of early morning hikes in the Dolomites. It turned out that the age-old excuse of ‘not having time’ while on holiday was just that – an excuse, and I did have time for just 10 minutes in the evenings.

This week, I’ve been getting back into the swing of my routine, committing 10 minutes of my morning to Derval’s legs and abs workout, which has left me feeling so motivated to get back on track that there have been days when I’ve chosen to do a second of her workouts in the evenings.

Although I share the same sentiment as Derval when she says that working abs isn’t her favourite, it’s one of those workouts where you know you’ve worked hard because you can feel it, and trust me when I say that feeling the burn for just 10 minutes does pay off.

This week, I recommend tailoring Derval’s workouts to your training goals and using all her tips to maximise the benefits of the programme. Next week, we wrap up with a full-body workout.

Week Four

I can’t believe we’re already on the final week of Derval’s four-week workout programme — where did that time go?

This week, Derval is bringing me right back to where it all began in week one of the programme with another full-body workout, reminding me that I have come full circle.

I prioritised those 10 minutes with Derval, no matter what. I showed up for myself — body and mind. And it paid off.

Here I am, completing the programme with a workout that engages my glutes, quads, arms, and back, leaving me feeling energised and ready to take on the day.

I found this 10-minute workout to be less challenging than last week’s. I felt more focused on getting my workouts in and took more control in prioritising my wellbeing. I was back on track.

Even a recent work trip to London didn’t stop that. Despite a busy schedule, I took control of the narrative by promising myself that I would stick to those 10 minutes daily, which, along with some lovely strolls around the city, allowed me to move my body intentionally while doing wonders for my energy levels and mood.

What struck me most during these four weeks is how much easier it can be to prioritise yourself, once it becomes a non-negotiable and part of your daily routine.

I used to take an all-or-nothing approach to working out. If I missed a few days in the gym or indulged too much while away, I’d feel the guilt of falling behind on my goals, and I’d want to throw in the towel.

This programme has taught me that even on busy days, dedicating 10 minutes to movement in the morning can keep me on track and help set me up for a better, more productive day overall.

From now on, I plan to incorporate Derval’s exercises into my gym and home workouts, as well as her helpful tips into my everyday life.