10-Minute Workouts

couple after a 10-minute workout


10-Minute Workouts

When people think about a “10-minute workout,” most believe that 10 minutes isn’t long enough to cause any meaningful positive changes to our weight and health.

The main driver of skepticism is that we wouldn’t burn as many calories in a 10-minute workout as spending an hour at the gym. 

And you would be correct.

Yes, you would burn more calories working out for one hour than in a 10-minute workout, but not by as much as you think. That is because we vastly overestimate the number of calories we burn while working out. (1)

A recent study on 52 healthy adults examined how many calories they burned during a single weight lifting workout. Researchers found that participants burned, on average, between 75 to 300 calories. (1)

That means that unless you spend a few hours lifting weights, you won’t burn enough calories to put a dent in your weight.


Are you struggling to lose weight? “The complete fat loss guide” teaches you how to lose weight and how to keep the pounds from ever coming back.


What about cardio?

For the sake of burning calories, cardio is superior to weight lifting.

But not without its problems.

While weight lifting can improve our body composition (aka preserving/building muscle and burning fat), research shows that cardio isn’t good at preserving muscle while losing weight. (1)(2)


Still, working out has a positive effect on our metabolic rate. 

People who exercise burn between 90 to 250 more calories at rest than those who don’t. (1) (1)

And a study in which participants completed a 7-minute workout, seven days a week for 6-weeks, lost a significant amount of fat compared to those who didn’t exercise. (1)

Another study found that those who resistance train 1-2 hours per week or at least two days per week have a 20 to 30% reduced risk of becoming obese and have lower body fat percentages than people who don’t lift weights. (1)

That means that working out for 10 minutes, six days a week, can significantly help us improve our body composition and reduce the risk of obesity.


Health benefits of working out

Even completing a 10-minute workout can have massive effects on our well-being and overall quality of life.

For example, performing ten pushups has shown to yield significant positive benefits for our hearts. (1)

Not only that, but research by Westcott et al. found that resistance training:

  • Improved physical performance
  • Enhanced movement control
  • Enhanced cognitive abilities
  • It may help prevent and manage type 2 diabetes.
  • Improved walking speed
  • It may promote bone development.
  • Reduces low-back pain
  • It may enhance cardiovascular health
  • Improved Functional independence
  • Improved self-esteem
  • It reduces pain associated with arthritis and fibromyalgia
  • It can reverse the loss of muscle due to aging.

And that’s not all.


Exercise can help improve our mental health

33% of Americans feel they live under “extreme stress.” At the same time, anxiety disorders affect 40 million adults every year, and 17.3 million adults experience at least one major depressive episode. (1)(1)(1)

Exercise can help relieve some of this burden.

Researchers have found that physical activity can positively impact our mental health. (1)

Exercise is associated with reductions in depression and anxiety. While being sedentary has been related to the development of psychological disorders. (1)

Also, those who exercise regularly tend to deal better with stress and anxiety than those who don’t. (1)

To find out more about how exercise can help improve our mental health, click here.


Exercise can help improve our self-esteem

Many of us could use a boost in our self-esteem.

In a study of more than 50,000 adults, 41% of men and 61% of women reported dissatisfaction with their bodies.

A 2016 study showed that those who exercised more had higher self-esteem. (3)

The study found that exercise can increase our self-confidence through an improvement in BMI and body image.

But these improvements in self-esteem might not be all due to a change in our physical appearance.

The researchers also found that physical activity directly affects our self-confidence regardless of whether we lose weight or not. 


Exercise can help improve our sleep quality

Adults need between 7 and 9 hours of sleep.

Still, more than 35% of U.S. adults report sleeping fewer than 7 hours per night. (1)

Chronic sleep deprivation can have terrible effects on our health and quality of life.

For example, it can cause people to develop anxiety disorders, overeat between 300 and 400 calories more than those who have a good night’s sleep, and hurt how you perform in the gym. (1)(1)(1)

Many of us underestimate the power a good night’s sleep has on our well-being.

A 2018 systematic review found that resistance training improves all aspects of sleep, especially sleep quality (2).

To see how sleep deprivation can affect you, as well as sleeping tips, click here.

With that being said, despite all of the numerous benefits exercise can have on our health, many people fail to stick to a healthy, physically active lifestyle. (1)

The two most common excuses we come up with are:

  1. No time to workout
  2. A routine can be boring

That is why we must create a workout program that is realistic and enjoyable. By eliminating the barriers stopping you from sticking to your fitness goals, we can better adhere to the process and reach our goals.

The workout routine also has to be flexible enough. Meaning you could perform the workout at any time of the day.


How can we achieve this?
  1. By limiting the workouts to 10 minutes, we remove the excuse of not having time, plus we add the benefit of adding flexibility into your schedule. That means you could perform any of these 10-minute workouts at any time of the day.
  2. All fourteen 10-minute workouts will be different. Studies have shown that people who constantly change their exercises express more intrinsic motivation than those who don’t. (1)

Suppose you’re someone who struggles with sticking to an exercise plan. In that case, we firmly believe that these 10-minute workouts will help you get into the habit of exercising.

What’s even better is that as you get stronger and fitter, you could make these workouts more challenging by making them longer or adding repetitions.


10-minute workouts


  1. Pick a 10-minute workout you would like to complete for the day.
  2. Click on the links for instructions on how to do the exercise.
  3. Perform each exercise in the workout; that’s one set. Then, take a breather and start the following sets.


10-minute workout #1

Per exercise: 3 sets of 10-15 reps


Romanian Deadlift

Sprinters skip (per side)


10-minute workout #2

Per exercise: 3 sets of 10-12 reps

Lateral lunge to knee drive (per side)

Dumbbell row

Mountain climbers (per side)


10-minute workout #3

Per exercise: 3 sets of 10-12 reps

Bulgarian split squat (per side)

One Arm Dumbbell Bent Over Rear Delt Row (per side)

Bicep curl


10-minute workout #4

Per exercise: 3 sets of 10-12 reps

Goblet squat

Shoulder press

Banded face pull


10-minute workout #5

Per exercise: 3 sets of 10-12 reps

Miniband push-pull

Staggered Deadlift (per side)

Side plank (30 sec – 1 min per side)


10-minute workout #6

Per exercise: 3 sets of 10-12 reps

Dumbbell floor press

Banded hip thrust

Half kneeling pallof press (per side)


10-minute workout #7

Per exercise: 3 sets of 10-12 reps

Pushups or hands elevated pushups

Dead stop dumbbell row (per side)

Skater jumps (per side)


10-minute workout #8

Per exercise: 3 sets of 10-12 reps

Pull-ups or assisted pull-ups

single leg deadlift (per side)

High knee run (30-50 total)


10-minute workout #9

Per exercise: 3 sets of 10-12 reps


Bicep curl

Bird dog (per side)


10-minute workout #10

Per exercise: 3 sets of 8-15 reps (per side)

Chin-ups or assisted chin-ups

Plank hand tap (per side)

Glute bridge march (per side)


10-minute workout #11

Per exercise: 3 sets of 8-15 reps (per leg)

Dumbbell Romanian deadlift to row

Step-up (per side)

Shoulder press


10-minute workout #12

Per exercise: 3 sets of 8-15 reps 

Split squat (per side)

Banded face pull

spiderman plank (per side)


10-minute workout #13

Per exercise: 3 sets of 8-20 reps

Squat jump

Dive bomber push up

Plank to side plank (per side)


10-minute workout #14

Per exercise: 3 sets of 8-12 reps 

Reverse lunge to halo (per side)

Bicep curl to shoulder press

Miniband push-pull


Exercising a few times per week is the best way to lose weight, get healthier, and improve your quality of life.

Getting healthier is about sustainability, and most people fail to stick to their weight loss/fitness plans because of lack of time or boredom.

If you’re one of those people, these 10-minute workouts might be a great way to start building those healthy habits and kickstart your journey to a healthier, more confident you.