Skip to main content

The Manual may earn a commission when you buy through links on our site.

11 killer 10-minute workouts to transform your fitness routine

Only have a few minutes to squeeze in a workout? Here are some of our favorite options

A man using a kettlebell to exercise in the living room.
Image used with permission by copyright holder

Regular exercise serves so many benefits, including those that are physical and long-term as well as impactful mentally. Just checking off this self-care item from your to-do list can feel accomplishing. The best part is that you only need a 10-minute workout to reap the mood- and health-boosting benefits!

Unfortunately, between hectic schedules and limited energy, it’s not always possible to get in a solid 30- to 60-minute workout every day. However, when your schedule is jam packed, and you don’t have a sizable chunk of time to hit the gym or go for a run, rather than abandon ship and nix your workout altogether, you can do a mini 10-minute workout.

Some exercise is always better than none, especially the shortest most effective workout. A quick 10-minute workout can be surprisingly beneficial 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 the shortest workout routines that will get your heart pumping and body moving on the days that you’re short on time and energy for exercise.

Man doing mountain climbers.
Li Sun / Pexels

1. 4-minute Tabata workout

When you don’t even have 10 minutes to exercise, you can do a 4-minute workout. Tabata is a specific style of high-intensity interval training (HIIT) that involves performing eight rounds of all-out exercise for 20 seconds, followed by ten seconds of recovery or rest for a total of just four minutes. You can do any type of exercise for a Tabata, but a few ideas include squats, pushups, burpees, mountain climbers, spinning, sprinting, or high knees.

Man treadmill running
Thai Yuan Lim / EyeEm / Getty Images

2. 10-minute treadmill workout

This short running workout is appropriate for runners of all levels because it’s effort-based. If possible, wear a heart rate monitor to more precisely dial in the intensity. 

  • Warm up with 90 seconds of easy running at 70% of your maximum heart rate.
  • Do 8 rounds of 45 seconds of hard (90% effort) running followed by 15 seconds of easy running.
  • Finish with an extra 30 seconds of easy running.
Man riding exercise bike.
Westend61 / Adobe Stock

3. 10-minute indoor cycling (spin bike) workout

Indoor cycling workouts are a fantastic way to do some high-intensity exercise but in a low-impact manner. This is a progressive effort ride. Every two minutes, you will increase the intensity until the final two minutes, when you will be working at 90%-100% of your maximum effort. Try to keep your cadence at or above 95 spins 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 an effort level of 7 out of 10.
  • Minutes 2-4: Cycle at 75%-80% of your maximum heart rate or an effort level of 7-8 out of 10.
  • Minutes 4-6: Cycle at 80%-90% of your maximum heart rate or an effort level of 8-9 out of 10.
  • Minutes 6-8: Cycle at 85%-90% of your maximum heart rate or an effort level of 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 doing squats at home.
Pexels

4. 10-minute AMRAP workout

AMRAP stands for As Many Reps As Possible. In this workout, you will perform as many rounds of three exercises as possible, giving you a cardio and strength training exercise in one.

  • 15 burpees
  • 20 up-down planks (lead with the right hand 10 times and the left hand 10 times)
  • 20 alternating reverse lunges (alternating legs with each rep)

Keep going for ten minutes and see how many rounds of the requisite number of reps you can get through. When you return to the workout in the future, try to beat your previous performances.

A man in white shirt, black jogging pants, and white shoes doing push-ups on a concrete platform.
Westend61 / Adobe Stock

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 exercise at home, at the park, or when 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 jump squats
  • 45 seconds of pushups with shoulder taps
  • 45 seconds of cross0ver mountain climbers
  • 45 seconds of burpees
  • 45 seconds of up-down plank
Persevering when his body says no
N Katie / peopleimages.com / Adobe Stock

6. 10-minute core workout

Looking for a quick core 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 to forearm plank
  • 30 seconds of reverse crunches
  • 30 seconds of right-side plank
  • 30 seconds of left-side plank 
  • 30 seconds of Russian twist
  • 30 seconds of V-ups
  • 30 seconds of up-down plank
  • 30 seconds of bird-dog
  • 30 seconds of plank jacks
  • 30 seconds of bicycle crunches
Athletic man doing high knees at a gym.
Kawee / Adobe Stock

7. 10-minute cardio workout

This is a good at-home cardio workout because it doesn’t require any equipment.

  • 60 seconds of mountain climbers
  • 60 seconds of jumping jacks
  • 60 seconds of high knees sprinting in place
  • 60 seconds of jump squats
  • 60 seconds of fast 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 lateral hops over a line
  • 60 seconds of burpees
  • 60 seconds of cross-over mountain climbers (right knee towards the left shoulder and left knee towards the right shoulder)
  • 60 seconds of tuck jumps
  • 60 seconds of alternating jumping lunges
Man performing dumbbell chest press near the ocean
Centr

8. 10-minute upper body workout

You’ll need a pair of adjustable dumbbells, regular dumbbells, or resistance bands for this quick upper-body strength training 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 dumbbell bent-over reverse fly
  • 30 seconds of dips 
  • 30 seconds of dumbbell punches 
A shirtless man doing split squats using a dumbbell.
DjordjeM / Shutterstock

9. 10-minute lower body workout

Just like with the lower body workout 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 goblet squats
  • 30 seconds of dumbbell sumo squats
  • 30 seconds of right-foot-forward Bulgarian split squats with dumbbells 
  • 30 seconds of left-foot-forward Bulgarian split squats with dumbbells 
  • 30 seconds of jump squats
  • 30 seconds of right-leg single-leg Romanian deadlifts with a dumbbell or kettlebell
  • 30 seconds of left-leg single-leg Romanian deadlifts with a dumbbell
  • 60 seconds of kettlebell swings
  • 30 seconds of weighted calf raises
Jump rope legs.
balouriarajesh / Pixabay

10. 10-minute jump rope workout

Jumping rope is an excellent cardiovascular workout, and it also strengthens your glutes, hamstrings, quads, calves, and core while torching a lot of calories per minute.

Even if you don’t have jump rope, you can do this 10 minute jump roping workout by simulating the movement, jumping over an invisible rope as you engage your core and upper body to “swing” the phantom rope.

  • Warmup: 1 minute of easy rope-jumping
  • Complete six rounds of 60 seconds of fast rope jumping followed by 30 seconds of easy rope jumping.
Man doing a pushup
Keiji Yoshiki / Pexels

11. 10-minute full-body workout (with warmup and cooldown)

This quick workout hits your upper and lower lower body and your core.

Warmup (2 minutes)

  • Jumping jacks: 20 repetitions
  • High knees: 20 repetitions
  • Butt kicks: 20 repetitions
  • Arm circles: 10 repetitions forward, 10 repetitions backward

Workout (7 minutes)

  • Squats: 15 repetitions
  • Pushups: 10 repetitions (or modified pushups on your knees)
  • Lunges: 10 repetitions per leg
  • Crunches: 15 repetitions
  • Plank: 30 seconds

Cooldown (1 minute)

Stretch arms and legs, holding each stretch for 15 seconds

Tips for getting the most out of your short workout

  • Focus on proper form. This will help you avoid injuries and get the most out of each exercise.
  • Breathe deeply throughout your workout. This helps you get more oxygen to your muscles and improves your performance.
  • Listen to your body and take breaks when you need them.

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

Editors' Recommendations

Topics
Amber Sayer
Former Digital Trends Contributor
Amber Sayer is a fitness, nutrition, and wellness writer and editor, and was previously a Fitness Editor at Byrdie. She…
High protein fast food for a busy day: These picks won’t kill your fitness goals
You can eat healthy on the go with these high protein fast food options
Sankt-Petersburg/Russia - July 21 2019: McDonald’s worker holding bag of fast food. Hand with a paper bag through the window of mcdonalds car drive thru service.

Whether it's your home life or work life, food choices tend to be the last thing on our minds during ultra-busy weeks. Despite our best efforts to eat at home as much as possible, we all find ourselves looking for something fast and prepared from time to time. While fast food certainly shouldn't be an everyday event, many fast food chains offer healthy, high protein options that are great for when you're in a pinch. Knowing what to order when at a fast food chain can help you keep on track with your fitness goals without much thought at all. Consider these delicious 5 options for high protein fast food on your next busy day.

Drive-thru high protein fast food

Read more
Include these 10 foods high in b1 in your diet to reap the benefits of thiamine
Get your vitamin B1 from these ten healthy foods
seaweed salad wakame with avocado on white square plate with chopsticks

A nutrient-dense diet plays a pivotal role in your overall health and wellness. You’ve probably heard about the importance of the B vitamins. Thiamine is one of these B vitamins, and your body can’t produce it, so you have to get it from foods. Certain foods are packed with thiamine and provide all the benefits, from protecting your eyes to promoting brain health. Here are the ten foods high in thiamine to include in your balanced diet.
What is thiamine?

Thiamine is also called vitamin B1 and it’s one of the eight essential water-soluble B vitamins found in both plant and animal foods. Unlike vitamin D and some other nutrients, it’s fairly easy to obtain enough thiamine from foods, especially if you’re consuming enough calories and a balanced diet. Your body stores thiamine in the liver for up to 20 days at a time. Thiamine-rich foods include certain whole grains, green vegetables like asparagus, legumes like mung beans and peas, seeds, and fish. Lots of food manufacturers also add thiamine to food products like cereal via fortification. You can also find B complex or B1 supplements.

Read more
Sound therapy to improve your workouts: does it really work?
Can listening to this sound improve your workout?
Man running

In the quest for maximizing workout performance, athletes and fitness enthusiasts often explore various strategies, from adjusting their nutrition to fine-tuning their exercise routines. But what if the key to unlocking your full fitness potential lies not in the weights you lift or the miles you run but in the frequencies you listen to?

Enter sound therapy, a strategy that is quickly gaining traction in the fitness community. Promising to enhance sports performance and optimize workouts, sound frequency therapy is generating buzz as a game-changer in the realm of working out. Among the pioneers in this industry is the Soaak app, which claims that just a few minutes of exposure to its Exercise Enhancement Sound Frequency Therapy module can turbocharge your gym sessions. 
The science behind sound therapy for workouts
Sound therapy has been said to optimize workout performance through its effects on the mind and the body. Research suggests that specific frequencies can influence brainwave activity, promoting states of focus, relaxation, or energized alertness, all of which are conducive to exercise.

Read more