Some 10-minute workouts can get you through a range of exercises that target strength-training, cardio, and flexibility. A 10-minute exercise is short enough that you can get in at least one workout before school or work, at lunch, or before or after dinner without having to rearrange your schedule. When you have time, you can do two or more workouts to build strength and endurance.
Basic Strength Workouts
Dumbbell workouts are some of the easiest workouts to schedule for a 10-minute session. Select weights that are heavy enough so your muscles will be fatigued by the end of the set. The website Body-Bands recommends doing eight to 12 repetitions. Build your pectoral muscles with chest press and chest fly workouts. Shoulder presses and lateral raises work the shoulders and upper arms. Do curls for your biceps and tricep kickbacks. For the legs, you can do lunges and squats while holding weights. Other strength workouts, such as pushups, use just your body weight and are quite effective.
Ab Workouts
The abdominal muscles consist of four sets of muscles that include the rectus abdominis, transverse abdominis, and the external and internal obliques. You should aim to exercise your abs three to four days a week, with a rest day in between, according to Free-Ab-Workout, which offers a variety of exercises on its site. Beginner workouts include reverse crunches and crossovers. Other sections offer ab exercises with a stability ball and side planks, along with variations to make the exercise easier or more difficult.
Cardio Training
Cardio exercise is any exercise that gets your heart rate up. Ideally you want to exercise hard enough that you can still talk in short sentences without becoming breathless. Cardio workouts are sometimes called fat-loss workouts because they are aerobic exercises that will make your body burn calories. Walking is simple enough to do anywhere for a free 10-minute workout. Stair climbing is another quick workout that will give you cardio, as well as strengthen your legs, and if you have a stepper you can also do step jumps. Alternatively, the Fat Loss Workout Guide suggests using pillows instead of a stepper. For more fun, search for dance videos and try to keep up with the action.
Flexibility
Add flexibility training to your workout routine because your muscles will be less likely to be injured if they can stretch. Always include stretching after strenuous exercises such as running or cycling. For 10-minute stretching workouts, consider adding a yoga workout to your routine. You can find yoga poses, called asanas, from beginner to expert levels. Some online sites provide photos and explanations of how to do the asanas as well as offering video instruction.
Free Workout Sources
Go to your library and look for 10-minute workout videos that you can borrow. The Internet is also a good source, but beware of sites that want to sell you something or collect your personal information. If you have a smartphone, check for workout or stretching apps available for your phone platform.
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