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10 Simple and Intense 10-Minute Workouts

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The next Whole Life Challenge starts in:

Do you have a back-up plan when it comes to your ten minutes of daily exercise? Heck, do you even have a plan for getting at least ten minutes of exercise every single day? Whether you’re participating in the Whole Life Challenge or not, ten minutes of movement every day of the week can make a big difference in how you feel.

You may already be working out several times each week for thirty minutes, one hour, or even longer. But do you have something you can do every day?

And what about if you have to miss your normally scheduled workout? Maybe you have to go to work early or leave late. Or your kid gets sick. Or your car breaks down. Worst case scenario, a meteor hits your gym. Any of a thousand things can conspire to keep you from exercising. What then?

You always need to have a back-up plan. You always need to have options. Because when you’re armed with the right knowledge and a bag of tricks, you can’t possibly fail.

10 Simple and Intense 10-Minute Workouts

These workouts require little to no equipment and can be scaled to all levels. Make sure to watch the video above for instruction on how to do these movements properly.

Workout #1:

  • 10-minute farmer’s carry
  • Every time you set the dumbbells down, do 5 push-ups or a 10-second plank hold

Workout #2:

As many rounds as possible (AMRAP) in 10 minutes:

  • 1 push-up, 1 lunge, 1 squat
  • 2 push-ups, 2 lunges, 2 squats
  • 3…

Workout #3:

5 rounds:

  1. Front plank for 30 seconds
  2. Left side plank for 30 seconds
  3. Right side plank for 30 seconds
  4. 30 seconds rest

Workout #4:

10-minute AMRAP:

  1. 50 rope jumps
  2. 10 squats

Workout #5:

10-minute AMRAP:

  1. 25 rope jumps
  2. 20-second plank
  3. 15 squats
  4. 10 push-ups

Workout #6:

10-minute AMRAP:

  1. 10 lunges
  2. 10 squats
  3. 10 push-ups

Workout #7:

5 rounds:

  1. 30 second sprint
  2. 1:30 walk

Workout #8:

10-minute AMRAP:

  1. 5 dumbbell deadlifts
  2. 10 squats
  3. 5 push-ups

Workout #9:

10-minute AMRAP:

  1. 1-minute farmers carry
  2. 30 squats
  3. 20 lunges
  4. 10 push-ups

Workout #10:

  • 10-minute rope jump
  • Every time you stop jumping, do 5 squats

All of the individual rep schemes can be adjusted up or down depending on your level of fitness. The important thing is that you now have options to get a perfect exercise score every day!

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Peter Haas
Peter helps people to master the fundamentals of movement technique and nutrition to amplify their performance and carve out new levels of leanness. Find out more about him at Train Smart Digital.