10 Minute Weight Training

By utilizing compound, multi-joint exercises, you can get a full-body weight-training workout completed in 10 minutes. To do so, the workout will be organized with exercises that target separate muscle groups so that you don’t have to waste time with rest periods. Complete the weight-training workout two to three days per week and on nonconsecutive days.

  1. Workout Structure

    • Your workout will be organized in a circuit structure, which means you’ll complete a battery of exercises and jump from one right into the next. Before you begin, take a couple minutes for a light jog to increase body temperature and blood flow. The workout consists of a total of six exercises and you’ll complete three rounds of the circuit. Each set should take about 30 seconds. You’ll need a pair of dumbbells for some of the exercises.

    Pushups and Squats

    • The first two exercises of the workout include pushups and squats. Pushups work your chest, shoulders and triceps and squats work your glutes, quadriceps and calves. To perform the pushup, place your hands on the floor so that they’re just wider than your shoulders. Contract your abs so that your hips aren’t elevated when you’re in the pushup position. Lower your body to the floor by bending your elbows to 90 degrees and then push yourself back up. For squats, hold a pair of dumbbells at your shoulders and set your feet so they’re hip-width apart. Push your hips back and bend your knees to lower down until your thighs are parallel to the floor and then come back up. Complete 12 to 15 reps of each exercise.

    Shoulder Press and Deadlifts

    • The next two exercises are shoulder press, which work your shoulders and triceps, and deadlifts, which work your glutes, hamstrings and lower back. You’ll need the dumbbells for both exercises. For shoulder press, stand and hold the dumbbells at your shoulders. Press them overhead until your arms are straight and then lower them back down. To perform deadlifts, stand with your feet set to hip-width apart and hold the weights down in front of your legs with your palms facing your thighs. Keep your back straight as you bend forward at the waist, lowering the weights towards your feet. Do 12 to 15 reps of each one.

    Bent-Over Rows and Front Planks

    • The final two exercises are bent-over rows and front planks. The rows will hit your back and biceps, as well as your glutes and lower back. Front plank will develop strength in your abs. For bent-over rows, grip the pair of dumbbells and stand with your feet at hip-width apart. Hold the dumbbells down in front of your thighs. With your knees slightly flexed, bend forward at the waist until your back is parallel to the floor. Hold this position as you pull the dumbbells up to your torso and then control them back down. For front plank, lie face-down on the floor. Set your elbows on the floor so that they’re positioned under your shoulders and then lift up onto your elbows and toes so that your body is creating a straight line. Hold this position. Complete 12 to 15 reps of bent-over rows and hold the plank position for 30 seconds.