10-Minute High-Intensity Workouts for Strength Gains and Fat Loss
These workouts defy conventional logic because they are short on the clock. Yes, these workouts are time-efficient, but they will work if you can suck it up.
Additionally, they can be used when your regular training takes a backseat due to some unexpected reality that pops up in your life. Always remember that doing something is 100% ahead of doing nothing.
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The irony of these ten-minute workouts is they work even when you’re not strapped for time, but most people are reluctant to do them because they are just not fun. But whether your goal is to become stronger, lose body fat, get fit, or fit into your swim suit next summer, the following workouts will help you and your purportedly hectic daily schedule by enhancing your goal of being physically fit.
"Always remember that doing something is 100% ahead of doing nothing."
Some naysayers will aver, "No way they work because they are not long enough." But the reality is if you perform these properly - with 100% intensity - and do them as either a substitute to your regularly-scheduled workout or as a an adjunct to your routine, they will create positive results.
These six workouts will work only if you commit to all-out effort for ten minutes. That means taking zero rest between exercises. Not even a brief ten-second respite. Transition from one exercise to the next with no rest between.
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- 2:00 mountain climbers
- 2:00 pull ups - do a variation if you cannot do regular pull ups, and if you fail, just keep pulling until 2:00 elapses
- 2:00 jumping jacks
- 2:00 burpees
- 2:00 air squats
- 1:30 barbell squat - 100% for males or 75% for females, approximately 20 repetitions
- 1:00 push ups
- 1:00 chest-to-bar pull ups - if you fail, just keep pulling for 1:00 total
- 1:00 frog jumps
- :30 alternate-leg lunges
- 2:00 bicycle crunches
- 2:00 medicine ball squat-to-press
- 1:00 run in place and get those knees up
"These six workouts will work only if you commit to all-out effort for ten minutes."
- 1:00 bear crawl
- 1:00 dumbbell overhead press
- 2:00 dumbbell deadlift
- 1:00 medicine ball squat-to-press
- 1:00 T-push ups
- 1:00 dumbbell bent-over row
- 2:00 dumbbell step-back lunge
- 1:00 medicine ball sky crunch
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- 1:30 spread-eagle burpees
- 2:00 chin up/hold/bar hang - pull or hang for at least 2:00
- 1:00 close-grip push up
- 2:00 iso-hold bodyweight squat
- 2:00 toe-touch crunches
- 1:30 split jumps, alternating right and left.
- 5:00 45lb bar squats - hang in there and get as many possible
- 2:30 push ups - accumulate as many reps possible in the allotted time
- 2:30 dumbbell bent-over row - again, accumulate as many possible
- Jumping jacks x 20
- Dumbbell chest press x 12 reps
- Dumbbell bent-over row x 20 reps
- Burpees x 10
- Dumbbell squat x 15 reps
MAKE MORE TIME FOR TRAINING: Balancing Work, Rest and Play
Yes, they're short, but these workouts are effective if you go all-out. Remember, they're only ten minutes each and they work stand-alone. They're also great alternatives when your normal workout routine needs to be changed.
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