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Ten Minute Workouts: Fitness Resources


Getting and staying in shape doesn't mean having to spend hours and hours at the gym. Some days, all you need is a 10-minute workout, or maybe one in the morning and one at night. SparkPeople Coach Joe D. has put together some 10-minute workouts that you can try.

The first few choices include basic equipment, like a Swiss ball and dumbbells. If you don't have any of these things, the "Body Weight Only" exercises at the end don't require any equipment at all. As with any exercise, if you feel lightheaded or any pain, stop right away.






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10 Minute Workout for Home, Gym, or Office

   Beginner: 1 Set 8-15 Repetitions
Option 1
Step-ups 25 sec
Sit-ups w/ swiss ball
Modified push-up
Hamstring flexion with swiss ball
Bicep curls
Step-ups 25 sec
Option 2
Modified lunges
Lower abdominal twister
Step-ups 25 sec
Opposite arm/leg
Dumbbell lateral deltoid raises
Triceps extension


   Intermediate: 1 Set 12-15 Repetitions
Option 1
Jump rope 100x
Lunges w/ dumbbell press
Elbow to knee crunch*
Reverse flies
Step-ups 45 sec
Push-ups w/ swiss ball
*as many as you can

Option 2
Hamstring flexion with swiss ball
Step-ups 40 sec
Plank hold*
Rows w/ dumbbells (sitting)
Bicep curls
Squats w/ dumbbell press and calf raise
*as many as you can

   Advanced: 1 Set 15 Repetitions
Option 1
Jump rope 150x
Squat w/ dumbbell press and calf raise
Push-ups w/ swiss*
Lunges w/ dumbbell press
Wall sit w/ bicep curl
Jackknife
*as many as you can
Option 2
One leg swiss ball squat
Kneeling roll-out
Prone row external rotation
Skull crushers
Lunges w/ dumbbell press
Jump rope 250x
*as many as you can


   Body Weight Only: 1 Set 12-20 Repetitions
Option 1
Push-ups

Bicycle crunch or elbow to knee crunch
Lunges-forward
Arm rotations*
Plank hold**
Body weight squats
*hold arms up to shoulder level, palms facing down. Rotate arms forward in small to medium circles for 60 seconds, rotate backward 60 seconds.
**as long as you can
Option 2
Arm rotations w/ body weight squats
Push-ups (hand inside the shoulders)*
Lumbar extension
Lateral lunges w/ arms raised
Crunches w/ twist*
Push-ups (hands outside shoulders)*
*as many as you can