10 Workouts You Can Do In 10 Minutes
Between work, family commitments, and sleep, it can be difficult to carve out time in your schedule to hit the gym every day. That’s why so many people look for ways to fit exercise into their hectic lives without sacrificing too much time or energy—and that’s where 10-minute workouts come in! These quick routines allow you to burn calories, build muscle, and stay active even if you don’t have time to hit the gym after work or wake up early enough to work out in the morning. Read on to discover 10 workouts you can do in just 10 minutes!
1) Kettlebell swings
This effective workout challenges your core, arms, and shoulders to work together as a single unit to keep you stable. Start by holding a kettlebell with both hands in front of your chest. Sit back into a squat, keeping your weight on your heels and knees aligned over your toes. Then lift one leg off the ground behind you, so that you’re resting on only one foot. Swing both arms back until they’re almost parallel with the floor. Then quickly drive through your heels and stand up while simultaneously thrusting or swinging (hence the name) one arm forward into a finishing position overhead or to either side of you.
2) Jumping jacks
Unlike regular jumping jacks, where you simply jump from side to side, these will get your heart pumping quickly and help you burn more calories. Jumping on two feet, jump up as high as you can while raising your arms above your head. After a brief pause, lower down and repeat on your opposite foot. Repeat for at least three sets of 20 jumps or until your stopwatch reads 10 minutes.
3) Pushups
Pushups are an easy exercise that anyone can do at home. They require no equipment, little effort and take almost no time to complete. While they may not be as exciting as something like a high-intensity workout, pushups will work just about every muscle in your body, including your arms, chest and core muscles. It is important to follow proper form when doing pushups; if you arch your back instead of keeping it straight you can injure yourself easily. If you’re looking for a quick workout you can do at home without any special equipment, try some pushups. Begin with 5 or 6 repetitions before taking a break and then going again until you have completed all of them.
4) Squats
Squats are a great exercise for building strength and endurance in your legs. To do a squat, stand with your feet shoulder-width apart. Keeping your back straight, bend at your knees to lower down as far as you can go. Keep good posture and be sure to stand up straight when you’re done. Squats should be done in sets of 15; start with 3 sets of 5 squats and work up from there. For an extra challenge, try doing squats while holding dumbbells at your sides (you may want to use light weights to start).
5) Bodyweight lunges
The lunge is a great full-body exercise that will work on your legs, butt, and core. How to do it: Stand up straight with your feet together. Take a big step forward with one leg and bend both knees while keeping your back straight. Then take another big step with your other leg and repeat. Continue alternating legs until you’ve completed 10 repetitions per leg (so 20 in total).
6) Plank jacks
The plank is one of those exercises that's seemingly simple to do, but a true challenge for anyone who’s tested it. Not only does it strengthen your core and build upper-body endurance, but you also have to keep perfect form while doing it. Plus, because your whole body is in motion, planks help improve overall coordination and balance. For an extra challenge, do plank jacks instead of plain old planks: Start in pushup position with your hands directly under your shoulders (A). Lower down until your chest nearly touches the floor (B), then quickly jump your feet in so they’re together (C). That’s 1 rep; do 2 sets of 15. Aim for 3 sets if you want a real challenge!
7) Mountain climbers
These are a lower-body workout that’s effective and super quick to do. That makes them a great choice for busy people looking to lose weight or people who prefer shorter workouts. To start, get in pushup position with your hands on the floor directly below your shoulders and your feet together, knees bent at 90 degrees. Tighten your core and bring one knee in toward your chest as you bring both hands up overhead. Then, switch sides (without letting either foot touch the ground) and repeat.
8) Leg raises
Lie on your back with your arms at your sides, palms facing down. Bend your knees and place your feet flat on the floor. Contracting both abs, lift your hips off of the floor until you form a straight line from ankles to shoulders. Hold for 5 seconds, lower and repeat 8 times.
9) Burpees
Burpees are an excellent full-body exercise. They’re a bit of a hybrid between a squat and a pushup, using your own body weight to challenge your upper body, core, lower body and cardiovascular system all at once. And according to Men’s Health, they burn as many calories in 30 seconds as running burns in seven minutes. If you need something that works both your upper and lower body at once (and all within just 10 minutes), give burpees a try. No equipment required!
10) Stationary bike
Set up a stationary bike in your home. Even if you only have time to do a quick 10-minute workout, you’ll be burning calories and getting stronger. If you’re looking for more intense workouts, invest in an upright bike or spin cycle, which will add variety to your routine and challenge your muscles. Choose a level that allows you to pedal fast enough that it’s hard to speak comfortably—you should only be able to say a few words at a time without pausing for breath! Beginners may want to start with shorter workouts of just five minutes and build up from there.