How To Do A 10 Minute Workout While Still Getting Fantastic Results

A truly effective 10 minute workout is all about efficiency. It's about minimizing your wasted time and maximizing your intensity level. That's how you guarantee good results without spending hours at your home gym.

Below you'll learn all about common time wasters during workouts and also our favorite 10 minute workout for when times are busy.

 

10 Big Time Wasters

People often drag out short workouts and turn them into long workouts by doing some or all of these things...

  1. Stopping between sets to chat to other people. This is especially true for workouts at the gym or with a partner.
  2. Not knowing exactly what exercises are in the workout. A plan goes a long way to combat indecision and wasted time.
  3. Doing lots of ineffective exercises. For example, jogging slowly on the treadmill for an hour. A better thing to do is use high intensity interval training.
  4. Stopping for too long between sets to catch their breath.
  5. Doing nothing while their muscles rest. A better idea is to work an opposite muscle/group while the first one is resting.
  6. Isolating a very small muscle or group of muscles. It is much better to use full body exercises during your workouts. It burns more fat and improves your fitness faster.
  7. Slow transitions between exercises. These are really just a way of putting off the effort until later.
  8. Getting out equipment and putting it away again at the end. The best way to stop this is to not use equipment at all.
  9. Long warmups and cooldowns.
  10. Driving to and from the gym. That's why we do our fitness training at home :)

Your workouts will be more productive if you can eliminate the above time-wasters. You'll get better results in less time.

 

Our Top 10 Minute Workout

Below is a 10 minute workout that we often use. Use the guidelines below to ensure that there's no wasted time.

  • Do this in a circuit fashion, keep up the pace and don't rest between exercises.
  • Do it at home.
  • Make sure you've tried the exercises a few times before you start the workout.
  • Go at a 70% effort in the first circuit to give your muscles a chance to warm up.
  • Put a clock in front of you so you can keep time properly. 10 minutes is the limit - end of story!

 

Workout Procedure

This workout is a circuit containing 4 exercises. Each exercise should take 30 seconds. At the end of each round take a rest for the amount stated below.

Round 1: Exercises 1-4 then 1 min rest.
Round 2: Exercises 1-4 then 30s rest.
Round 3: Exercises 1-4 then 30s rest.
Round 4: Exercises 1-4.

Total time: 10 minutes

 

 

1. Squat Jumps

Squat jumps are fantastic exercises for your glutes and thighs. Using big muscles like these really gets your heart pumping.

Safety note: When in the squat position make sure your knees don't move past your toes. Also keep your lower back as flat as you can.

  1. Get into a squat position as shown in picture 1.
  2. Launch out of the squat as high as you can into the air.
  3. Land on the ground and immediately go back into the squat.
  4. Repeat for 30s.

 

 

 

2. Plank Hold

This one should go in the 'full body exercises hall of fame'. It feels particularly tough on your thighs though after having done the squat jumps.

Keep your hips tucked forward so that your back stays straight. Keep your body as straight as you can.

  1. Get into the position shown below and hold for 30s.

 

 

3. Punch Punch Knee, Punch Punch Knee

Make sure you remember to breathe while doing this exercise. It will make things a lot easier. Exercises that make you tense up your whole body often have the effect of stopping you from breathing temporarily.

  1. Stand in a fighting position with your hands protecting your head and your left leg forward.
  2. Throw a straight jab with your left hand.
  3. Throw a straight punch with your right hand.
  4. Lift your right knee up and power it into your "opponents" midsection.
  5. Now swap stance and do everything with the opposite side.
  6. Keep repeating steps 1-5 for 30s. (Do this as fast as you can)

 

 

 

 

4. Spiderman Pressups

Here's an exercise Tom learned from his Yoga instructor. We think she learned them from spiderman. They're full body exercises which are particularly tough on your arms, shoulders and your core.

  1. Get into a pressup position.
  2. Lower down to halfway as shown in picture 1.
  3. Bring your right knee up to touch your right elbow.
  4. Put it back next to the other foot.
  5. Bring your left knee up to touch your left elbow.
  6. Put it back next to the other foot.
  7. Press back up to the start position
  8. Repeat.

 

 

Try to add this 10 minute workout into the next gap you have. Fast workouts such as these leave you feeling revitalised, refreshed and ready to take on the rest of the day.

 

 

Free updates

Sign up to our monthly newsletter to receive free updates about the latest in home fitness. As a bonus you'll also receive 2 free e-books to help you tone up and lose weight. Click here to sign up