10 Minute Workouts

Are you too tired, too stressed or too overworked to spend an hour at the gym? We get it, life is hard, demanding—things get in the way. But you don’t need to spend hours sweating in the gym to stay fit and healthy. Every little helps and even the shortest workout can be hugely beneficial for your health.

These 10 minute workouts can be performed during a lunch break, before you go to bed or even before your morning shower. They are short, but there are 5 of them so you have one for each weekday and they’ll target all major muscle groups in that time.

If you have time, you can warm-up for 5 to 10 minutes before all of these. Anything that raises your body temperature and heart rate will be fine. However, the exercises don’t use weights and don’t apply much tension to your muscles, so there is minimal risk of injury anyway and most of these workouts could be used as a warm-up.

10 Minute Ab Workout

Your abs are a little more resilient than your other muscles so you can push yourself a little harder and for multiple times a week. But if 10 minutes is all you have, fear not, as it’s still enough for one grueling routine that will activate every muscle in your core.

  1. Lie on your back with your knees bent and feet together.
  2. The exercise begins when you extend your legs and gradually lift them until your buttocks raise slightly off the floor. Once in this position, lower them gradually and then repeat for 2 minutes.
  3. Finish with your legs halfway between the highest and lowest positions of the previous exercise and, with your feet still together, begin to draw a figure of 8 in the air, completing a range of motion that takes your legs near your chest and down near the floor. Perform for 2 minutes.
  4. Turn over so that you’re lying on your front.
  5. Get into the push-up pose, with back and legs straight, and hold for 45 seconds.
  6. Rest for 15 seconds.
  7. Support your weight with your forearms and hold that position for another 45 seconds.
  8. Rest for 15 seconds.
  9. Repeat steps 6 to 9 twice.

10 Minute Tricep and Shoulder Workout

This will mainly work your triceps, helping to blast those bingo wings. If you’re new to tricep workouts you might need to perform alternative pose exercises, using your legs/knees to support you. It’ll take the pressure off your upper body but will still apply enough tension to work those muscles.

  1. 10 x Dips: Sit on the edge of a chair or box with your weight supported by your arms and your fingers pointing forward. Lower yourself down, press yourself up, and repeat.
  2. 10 x Close-Grip Push-ups: Do 10 push-ups with a close grip (hands close together) and your elbows tucked in. If you can’t do standard push-ups then try doing alternative push-ups.
  3. 10 x Close-Grip Wall Push-ups: Lean against the wall in the close-grip push-up pose. Press yourself away from the wall while keeping your legs straight.
  4. Rest for 1 Minute.
  5. Repeat 2 more times.

10 Minute Shoulder and Chest Workout

This workout uses similar exercises to the ones performed in previous workouts, but with slight variations to focus more on your shoulders and chest.

  1. 10 x Wide Push-Ups: Place your hands wider than your chest, applying tension to your chest and shoulder muscles instead of your triceps. Your elbows should bend away from your chest this time.
  2. 10 x Wide Wall Push-Ups: As above, but using the wall for support.
  3. 30 Seconds Plank: Adopt the push-up pose with a wide-grip and hold it.
  4. 30 Seconds Alternative Plank: Drop to your forearms and hold for 30 seconds again.
  5. Repeat steps 1 to 4.

10 Minute Lower Body Workout

This 10 minute workout will add some definition to your lower body, reducing the fat around your thighs and buttocks and also burning a few dozen calories.

  1. 20 x Raises: Stand with your feet slightly apart and raise your heels until you’re standing on tiptoes. Gradually lower to the starting position and repeat.
  2. 10 x Bum Lifts: Lie on your back with knees bent and arms by your aide. Slowly thrust your hips upwards until your bum is level with your thighs and back, hold, lower, and then repeat.
  3. 20 x Jumping Jacks: Also known as “star jumps”, these begin with legs straight and arms by your side and the goal is to jump and throw these outward so you land with feet apart and arms out like a star.
  4. 10x Crunches: Get into the sit-up position with your hands behind your head and then crunch your abs forward. You don’t need to bend all the way up. Save your spine.
  5. 1 Minute Rest
  6. 20 x Leg Raises
  7. 10 x Bum Lifts
  8. 10 x Crunches

10 Minute High Intensity Workout

This will push your body hard in a short space of time. It’s a high intensity workout designed to be performed without rest. It may only last for 10 minutes, but it’ll feel a lot longer by the time you finish.

  1. 20 Jumping Jacks
  2. 5 Push-ups
  3. 5 Sit-ups
  4. 20 Jumping Jacks
  5. 10 Push-ups
  6. 10 Sit-ups
  7. 30 Seconds Jogging on Spot
  8. 15 Push-ups
  9. 15 Sit-ups
  10. 20 Jumping Jacks

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