The 10-Minute Transformation

  • Exercises: 10
  • Total Sets: 1
  • Total Minutes: 10
  • Best For: Fat Loss, Muscle
  • Body Targets: Total body

Don’t be fooled by this bodyweight workout: You won’t lift a single weight, but in just 10 minutes you’ll work harder and sweat more than most guys do in half an hour.

Every second is a sweat-pouring, lung-busting, challenge. No time wasted, no room for excuses.

HOW TO DO IT: Perform each exercise for up to 60 seconds, moving from one to the next without rest.

Use this 10-minute circuit anytime for a quick metabolism boost, or do back-to-back circuits to create a 20, 30, or 40-minute workout. Rest 30 to 60 seconds between each circuit.

1. Uneven Plank
Max Reps
For 1 Minute
Directions: Switch arms after 30 seconds.

2. Side Plank With Quad Stretch
Max Reps
For 1 Minute
Directions: Switch sides after 30 seconds.

3. Crab Reach
Max Reps
For 1 Minute

4. Alternating Lateral Pistol Squat
Max Reps
For 1 Minute

5. Standing Leg Raise
Max Reps
For 1 Minute
Directions: Switch legs after 30 seconds.

6. Isometric Squat Ladder
Max Reps
For 1 Minute

7. Archer Pushup
Max Reps
For 1 Minute
Directions: Switch sides after 30 seconds.

8. Levitating Lunge
Max Reps
For 1 Minute
Directions: Switch sides after 30 seconds.

9. Iron Cross Hold
Max Reps
For 1 Minute
Directions: Hold for 30 seconds (or as long as you can). Then extend your arms out in front of your head (instead of at your sides) and hold for another 30 seconds.

10. Isometric Jump Squat Ladder
Max Reps
For 1 Minute
Rest 1 Minute

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