Ten Minute Workouts

Even the most dedicated gym-goers have busy days.  Despite careful planning, there are times at which sick children and flat tires derail our best laid plans.  Sometimes we need a short, intense workout to make up for a missed day in the gym or just to take a break from the stress of unexpected hassles.  Below are ten workouts which will fit into even the busiest schedule.  Most can be completed almost anywhere and with little equipment. 

Kettlebell swing EMOM

Equipment Needed: Kettlebell

Level: Intermediate

Demo: Kettlebell Swings

Instructions: Every minute for 10 minutes, perform 15 kettlebell swings.  Rest until the next minute begins.  If your bell is light, consider doing single-arm swings.  If it’s heavy, reduce the number of swings to 10. 

Bodyweight Blaster

Equipment Needed: None

Level: Beginner

Demo: Broad Jumps

X-Situps

Crawl

Instructions: Complete as many rounds as possible of 15 broad jumps, 10 X-situps, and a 20M crawl in 10 minutes.

Manmaker AMRAP

Equipment Needed:  Pair of dumbbells

Level: Intermediate

Demo: Manmakers

Instructions: Complete as many Manmakers as possible in 10 minutes.

Push and Carry

Equipment Needed: Weighted sled and pair of kettlebells or dumbbells

Level: Beginner

Demo: Farmer’s Carry

Instructions:  Alternate between 30M sled pushes and 30M farmer’s carries for 10 minutes.

Dumbbell Blaster

Equipment Needed: Pair of Dumbbells

Level: Intermediate

Demo: Dumbbell Floor Press

Dumbbell Front Squat

Renegade Row

Dumbbell Reverse Lunge

Instructions:  Complete as many rounds as possible of 8 floor presses, 8 front squats, 8 renegade rows, and 8 reverse lunges.

Super Strength Session

Equipment Needed: Pull-up Bar and weight for pistols, if needed

Level: Advanced

Demo: Pullups

Pistol Squat

Instructions: Complete as many rounds as possible of one weighted or bodyweight pull-up and one weighted or bodyweight pistol per leg.

Thruster and Carry AMRAP

Equipment Needed: Dumbbells

Level: Beginner

Demo:  Dumbbell Thrusters

Farmer’s Carry

Instructions:  Complete as many rounds as possible of 25 dumbbell thrusters and a 30M farmer’s carry.

TGU EMOM

Equipment Needed: Kettlebell or Dumbbell

Level: Advanced

Demo: Turkish Getups

Instructions:  Complete one Turkish get-up every minute for 10 minutes.  Alternate left and right sides.

Bodyweight AMRAP

Equipment Needed: None

Level: Beginner

Demo: Mountain Climbers

Jumping Squats

Pushups

Instructions: In 10 minutes, complete as many rounds as possible of 20 mountain climbers, 15 jumping squats, 10 pushups, and a 50M sprint.

Bodyweight AMRAP 2

Equipment Needed: None

Level: Beginner

Demo: Reverse Lunge Steps

Situps

bench dip

Instructions: In 10 minutes, complete as many rounds as possible of 20 reverse lunge steps, 20 situps, and 20 bench dips