Your Lungs, Butt, Legs, and Arms Will Be on Fire After This 10-Minute Workout

Published on 8/24/2017 at 2:00 PM

POPSUGAR Photography | Benjamin Stone

If something is important to you, you'll make time, right? But maybe you really don't have time to exercise. Maybe you have a full-time job, a family, a dog, a house to clean, 12 loads of laundry to get done, grocery shopping to finish, and a million other things to do that barely leave you three minutes to shower every day, let alone hit the gym. If you don't have time to commit to an hour-long workout, we totally get it, but you can find 10 minutes to do this cardio and strengthening workout.

Be warned. This workout is short, but intense! You will work your ass off, and with every rep, you'll just want to stop, but then you'll remember it's just 10 minutes and you can do this. So push yourself hard!

Directions: This is an AMRAP workout, which stands for as many rounds as possible. Repeat the three exercises below for as many rounds as you can, without resting, for 10 minutes.

The first move in this workout is jumping rope. If you don't have one, jump with an imaginary rope or do lateral bunny hops. The last move in this three-exercise workout is pull-ups. But don't freak out! If you can't do pull-ups or don't have access to a pull-up bar, try the table rows exercise shown in the video ahead. Or if you want to skip that, you can do plank rows, also described ahead.

The Workout:

50 single unders (50 jumps with a jump rope)
12 overhead squats (holding one or two dumbbells overhead)
8 pull-ups (or table rows or plank with row using two dumbbells)

Overhead Squat

Stand with your feet slightly wider than hip-width apart and toes pointed slightly outward and raise the weight overhead.
Sit back into your squat, bending your knees to 90 degrees while keeping your elbows straight. If this is too difficult, rest the dumbbell in front of the chest with bent elbows or skip the dumbbells altogether.
Straighten your legs to standing to complete one rep.

Pull-Up Chair Variation

If you don't have access to a pull-up bar or you can't do pull-ups unassisted, here's an easier modification you can do that's actually a variation of ring rows or bar rows.

Lie underneath a STURDY table. Hold the end of the table firmly.
Keeping the body straight, bend the elbows, raising the chest to the edge of the table.
Straighten the arms to lower the body with control.
This counts as one rep.

Plank With Row

Start in a plank position holding a dumbbell in each hand.
Keep your torso stable as you pull your right elbow toward the ceiling, squeezing your right shoulder blade toward your spine.
Lower the weight to the floor with control and perform a row on the left side to complete one rep.