10 Killer 10-Minute Workouts To Get You Into Your Best Shape Ever

There is an undeniable satisfaction that comes from crossing exercise off your daily to-do list. Not only is exercise associated with plenty of long-term physical and mental health benefits, but it also feels good in the moment to know that you’ve invested in yourself and your health. Plus, the mood-enhancing benefits of a good workout can be very powerful.

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Unfortunately, between hectic schedules and limited energy, it’s not always possible to get 30 to 60 minutes of vigorous exercise every day. However, when your schedule is hectic and you don’t have much time to hit the gym or go for a run, instead of abandoning ship and canceling your workout altogether, you can do a small 10-minute workout.

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Some exercise is always better than none. Even a brisk 10-minute workout can be surprisingly good for your health and mood while still being easy to squeeze in, even on the busiest of days. Keep reading for some ideas and inspiration for shorter workout routines that will get your heart pumping and your body moving on days when you’re short on time and energy to exercise.

#1: Four-minute Tabata workout

When you don’t even have 10 minutes to exercise, you can do a four-minute workout.

Tabata is a specific style of high-intensity interval training (HIIT) that involves performing eight rounds of a 20-second total workout followed by 10 four-minute recovery sessions.

You can do any type of Tabata workout, but here are some ideas: squats, push-ups, pushups, mountain climbers, spins, sprints, or high knees.

Mens treadmill running shoes
Tae Yuan Lim/Getty Images

#2: The 10-minute treadmill workout

This short-term workout is suitable for runners of all levels because it is effort-based. If possible, wear a heart rate monitor for more accurate intensity.

  • Warm up with 90 seconds of easy running at 70% of your maximum heart rate.
  • Do 8 rounds of 45 seconds of hard running (90% effort) followed by 15 seconds of easy running.
  • End the run with an extra 30 seconds of easy running.

Stationary exercise bikes.

#3: 10-Minute Indoor Cycling Workout (Air Bike)

Indoor cycling is a great way to do some high-intensity exercise, but in a low-impact way.

This is a gradual effort journey. Every two minutes, you will increase the intensity until the last two minutes you will be working at 90-100% of your maximum effort.

Try to keep your cadence at or above 95 revolutions per minute (spm).

If you have a heart rate monitor, use your heart rate to guide your intensity and effort level.

  • Minutes 0-2: Cycle at 70-75% of your maximum heart rate, or effort level 7 out of 10.
  • Minutes 2-4: Cycle at 75-80% of your maximum heart rate, or effort level 7-8 out of 10.
  • Minutes 4-6: Cycle at 80-90% of your maximum heart rate, or effort level 8-9 out of 10.
  • Minutes 6-8: Cycle at 85-90% of your maximum heart rate, or effort level 8-9 out of 10.
  • Minutes 8-10: Cycle at 90-100% of your maximum heart rate, or an effort level of 9-10 out of 10.

Man in position to complete a burpee

#4: 10-Minute AMRAP Workout

AMRAP stands for Maximum Reps. In this workout, you’ll perform as many rounds of three exercises as you can, giving you a cardio and strength workout rolled into one.

  • 15 burpees
  • 20 inverted planks (performed with the right hand 10 times and left hand 10 times)
  • 20 alternating reverse lunges (alternating legs with each rep)

Hold for 10 minutes and see how many rounds of the required number of reps you can get through. When you return to exercise in the future, try to beat your previous performance.

A man doing squats at home.

#5: 10-Minute Bodyweight Workout

You don’t need any exercise equipment for this quick bodyweight workout, so it’s a good option if you want to work out at home or in the park, or if you’re traveling and staying in a hotel without a gym.

Warm up with 60 seconds of jumping jacks.

Complete two rounds of the following:

  • 45 seconds of squat jump
  • 45 seconds of push-ups with the shoulder press
  • 45 seconds for cross climbers
  • 45 seconds of burpees
  • 45 seconds of inverted plank

Man in plank position

#6: 10-Minute Core Workout

Are you looking for a quick abs workout? Here’s a great 10-minute core workout that targets your abs, lower back, pelvic floor, and hips.

Complete two rounds of the following exercises:

  • 30 seconds for the wooden forearm
  • 30 seconds of reverse crunches
  • 30 seconds from the right plank
  • 30 seconds left side plank
  • 30 seconds of Rossi’s evolution
  • 30 seconds of V-ups
  • 30 seconds of inverted plank
  • 30 seconds of bird-dog
  • 30 seconds of plank jacks
  • 30 seconds of bicycle crunches

Athletic man putting his knees high in the gym.

#7: 10-Minute Cardio Workout

This is a good home cardio workout because it requires no equipment.

  • 60 seconds of mountain climbers
  • 60 seconds of jumping jacks
  • 60 seconds of high knees jogging in place
  • 60 seconds of squat jump
  • 60 seconds of quick feet performed by lowering into a squat/athletic position and shifting your body weight from foot to foot as quickly as possible.
  • 60 seconds of side-to-side jumps over a line
  • 60 seconds of burpees
  • 60 seconds of Cross Mountain Climbers (right knee toward left shoulder, left knee toward right shoulder)
  • 60 seconds of tuck jumps
  • 60 seconds of alternating jumping lunges

Man doing dumbbell chest press near the perimeter

#8: 10-Minute Upper Body Workout

You’ll need a pair of adjustable dumbbells, dumbbells, or resistance bands for this quick upper-body strengthening workout.

Complete two rounds of the following exercises:

  • 30 seconds of dumbbell chest press
  • 30 seconds of right-arm bent-over rows
  • 30 seconds of left arm bent-over rows
  • 30 seconds of overhead presses
  • 30 seconds of bicep curls
  • 30 seconds of lateral raises
  • 30 seconds of dumbbell chest fly
  • 30 seconds of a dumbbell bent-over reverse fly
  • 30 second dips
  • 30 seconds of dumbbell punches
Shirtless man doing squats with dumbbells.

#9: 10-Minute Lower Body Workout

Just like with the lower-body exercise above, you’ll need a pair of adjustable dumbbells, regular dumbbells, or resistance bands.

Complete two rounds of the following exercises:

  • 30 seconds of dumbbell cup squats
  • 30 seconds of dumbbell sumo squats
  • 30 seconds of squatting right foot forward Bulgarian with dumbbells
  • 30 seconds of squatting left foot forward Bulgarian with dumbbells
  • 30 seconds of squat jump
  • 30 seconds of Romanian right leg single leg deadlift using dumbbells or kettlebells
  • 30 seconds of single-leg Romanian deadlift with dumbbells
  • 60 seconds of kettlebell swing
  • 30 seconds of calf raises

A man jumping rope

#10: 10-Minute Jump Rope Workout

Jumping rope is an excellent cardiovascular exercise, and it also strengthens your glutes, hamstrings, quads, calves and core while burning plenty of calories per minute.

Even if you don’t have a jump rope, you can perform a 10-minute jump rope workout by simulating the movement, jumping over an invisible rope while engaging your core and upper body to “swing” the imaginary rope.

  • Warm-up: 1 minute of easy jump rope
  • Complete six rounds of 60 seconds of fast jump rope followed by 30 seconds of easy jump rope.

Remember, you don’t need a full 30-60 minutes to make your workout worthwhile. Every minute adds up!

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