10-Minute Workout Plan: Maximize Results in Minimal Time
Does it always seem like you’re running out of time? If you’re always short on time but you’d like to workout everyday, this guide is the real deal. Today I’m going to teach you some explosive, strength-building, hardcore moves that leave absolutely no muscle untouched. And the good news is in this 10-minute Workout Plan you don’t need any equipment except your body weight and a little bit of determination. But enough with the chit-chat already, let’s get into the real deal.
The Ultimate 10-Minute Workout Plan for Building Muscle and Strength
In this 10-minute workout routine, each move targets multiple muscle groups and adds cardio bursts to the mix. Perform each move back-to-back for one minute:
Burpee + Push-Up (1 Minute)
- Stand with your feet shoulder-width apart.
- Get into a squat position and place your hands on the floor.
- Kick your feet back into a high plank position.
- Perform a push-up.
- Jump your feet back to the squat position.
- Jump up high, clapping your hands overhead.
Jump Squats (1 Minute)
- Once again, stand with your feet shoulder-width apart. Turn out your feet slightly.
- Lower into a squat.
- Push through your heels to jump as high as possible.
- Land softly, and immediately drop into the next squat. Remember to keep your chest lifted through the whole process.
Mountain Climbers (1 Minute)
- Start in a high plank. Your shoulders should be over your wrists, your back flat, and your core engaged. Don’t let your hips rise too high or lay too low.
- Drive your right knee toward your chest, then quickly switch legs. Get your knees as close to your chest as possible.
- Move at a sprinting pace while keeping your hips low. Remember to keep a steady rhythm for maximum calorie burn.
Plyo Push-Ups (1 Minute)
- Begin in a push-up position. Your hands should be slightly wider than your shoulder-width. Keep your elbows at about a 45-degree angle to your torso.
- Lower your chest to the ground, then push up explosively so your hands leave the floor. If this feels too hard, start on your knees.
- Land softly and go straight into the next round.
High Knees (1 Minute)
- For this move, you need to stand up with your feet hip-width apart.
- Jog in place, lifting your knees to hip level or higher. Land lightly on the balls of your feet.
- Pump your arms at the same time.
Russian Twists (1 Minute)
- Sit on the floor. Bend down your knees and lift your feet off the ground. Keep your back straight.
- Lean back slightly and hold a weight. If it feels like too much you can simply clasp your hands.
- Twist your torso to the right, then to the left, touching the floor on each side. You should go at a slow pace to maintain control and feel the burn.
Bicycle Crunches (1 Minute)
- Now, its time to Lie on your back with your hands behind your head.
- Lift your legs off the ground and bend your knees at 90 degrees.
- Bring your right elbow toward your left knee as you straighten your right leg. Fully extend your legs for maximum effect.
- Then switch sides, just like pedaling a bicycle. Remember not to pull on your neck, use your core and abs strength to lift yourself up.
Lunge Jumps (1 Minute)
- Start in a lunge position putting your right leg forward and left leg back.
- Lower into a deep lunge, then explode upward, switching legs mid-air. Jump as high as you can.
- Land softly in the opposite lunge position. You can use your arms to help with maintaining your balance.
Spider Plank (1 Minute)
- Start in a high plank position.
- Bring your right knee toward the outside of your right elbow.
- Return to plank and repeat on the left side. Move slowly for a better core activation.
Burpee Finisher (2 Minutes)
You’re almost done, so go all out. Regular burpees without the push-up this time. Keep moving even if your pace slows down. In this level, focus on form to avoid injuries.
That’s it. Your done in just 10 minutes. This HIIT workout routine burns fat, builds strength, and boosts endurance. You can modify the moves if needed but do not compromise on intensity.
