A 10 Minute Workout For Every Occasion

A 10 Minute Workout just can't be beat for effectiveness, convenience, and versatility.




Upper Body

Full Body

Boot Camp


Fat Burning

Weight Training

Find Your 10 Minute Workout For A Specific Muscle Group, For the Whole Body, For Fat Loss, and For Cardio

First, a quick workout is great for a person who is just getting back in shape.  Do a 10 minute workout 3 or 4 times a week and watch your strength and endurance start to build.  It's a good starting point because no matter how long it's been since you've worked out, talking yourself into rolling off the couch and putting in 10 minutes of effort is NOT that hard.

When you're starting out on your fitness journey, it is easier to commit to a 10 minute workout than a 60 minute workout.  The latter may get skipped a lot.

For someone who is more advanced, doing a few intense workouts throughout the day is an outstanding plan.  Most of us don't have a lot of time in the morning, at lunch, or in the evening.  But I bet most of us could find 10 or 20 minutes a few times a day to exercise.

At the end of the day you still end up with 30, 40, or even 60 minutes of intense exercise, and that WILL give you the results you're looking for.

Think about this plan as an easy example.  Pick a 10 minute ab, leg, or upper body workout to do in the morning and then a 20 minute cardio workout in the evening.  You build lean muscle, you burn fat, and you fit it all into your busy day.

Finally, if a full 45 to 60 minute workout is what you want, but you're having trouble putting together good workouts - ones that are interesting, challenging, and will build a lot more muscle and burn more fat than any long stead jog - then you're in luck.  Problem solved.

There are over 20 workouts here that you can do in 10 minutes.  Put a few of these together along with a 5 or 10 minute warm up, and you're ready to go.

Today I want to do legs, abs and core, so I decide on workout #2 on the 10 Minute Leg Workout page, workout #3 on the 10 Minute Ab Workout page, and the core workout below.  Piece of cake.

Tomorrow I want to do cardio, full body, and upper body.  Same thing.

In terms of effectiveness, convenience, and versatility, you just can't beat a 10 minute workout.  If you have 10 minutes, you have time to work out.  If you have a few dozen 10 minute workouts in your fitness toolbox, you have all the workouts you'll ever need.

10 Minute Core

6 Exercises

12 Sets

50 seconds each set

50x low, fast flutter kicks

50x scissors

15 hip crossovers

Repeat the first three

50 ab crunches

25 high, slow flutters

50 second plank

Repeat the second three

You can probably see how many options this template can give you.  Visit the Ab Exercises and Core Exercises pages to find other great exercises to plug into this framework.

Improve core strength, posture, balance, back health, and rotational power.  Check out more 10 Minute Core Workouts!

10 Minute Leg

15x split single leg squats - right leg

15x split single leg squats - left leg

15x single leg deadlifts - right leg

15x single leg deadlifts - left leg

Repeat 4 times

Tone, tighten, and strengthen the thighs, butt, hamstrings, calves, and hips.

More 10 Minute Leg Workouts.

More videos are on the way.

10 Minute Ab

50x bicycle exercise

50x crunches

50x right side crunches

50x left side crunches

50x reverse crunches

50x flutter kicks


Hit the upper abs, the lower abs, and the obliques with 10 Minute Ab Workouts.

10 Minute Cardio


Do this on a track, in your neighborhood, or even on a treadmill.

You're going to run hard for a period of time and then recover with a jog for a period of time.

After your warm up...

  • 2 minutes hard
  • 1 minute recover
  • 1 minute hard
  • 30 seconds recover
  • 30 seconds hard
  • 30 seconds recover
  • Repeat

Train in high intensity, short bursts with these 10 Minute Cardio Workouts that you can do from home any time you want.

10 Minute Boot Camp

12 burpees each minute for 10 minutes.  Not too hard to remember that one!


  • 15 pushups
  • 15 ab crunches
  • 14 pushups
  • 14 ab crunches
  • 13 pushups
  • 13 ab crunches
  • Run 800 yards (1/2 mile)
  • 12, 11, 10, 9
  • Run 800 yards
  • 8, 7, 6, 5, 4, 3, 2, 1
  • Run 800 yards

Combining strength exercises with cardio increase your strength, build your endurance, and burn a lot of calories.  

More 10 Minute Boot Camp Workouts.

10 Minute Fat Burning

You could worry about getting into a "fat burning zone" or could just burn more fat.

Sprint 100 yards

10x burpess

Repeat 8 times.

Yes there is such a thing as a "fat burning zone", but it's not as great as you think.  You can find out more here

What I mean is that you can either focus on the percentage of fat burned during your workout, or you can focus on the total amount of fat burned during your workout.

To burn more fat, here are some more 10 Minute Fat Burning Workouts.

10 Minute Upper Body Workout

All of these work out routines are designed to keep you moving.  So expect sets of intense exercises stacked on top of each other with almost no rest in between. 

It's a great idea to do a few these workouts throughout the day.  Also, if you have a little more time it's not a bad idea at all to string some of these 10 minute workouts together to make a full length workout.  

When you make a full length workout from one ten minute workout followed by another, and maybe another, you might want to throw in a 90 second to 2 minute rest in between each routine.  The idea is to be able to hit the new routine with intensity AND proper form.  In other words, intense 10 minute workout, 2 minutes rest.  Intense 10 minute workout, 2 minutes rest.  Rinse and repeat, rinse and repeat, rinse and repeat.

Having dozens of free workouts is great, but another bonus is the fact that the vast majority of these 10 minute workouts can be done anywhere and anytime.  You don't have to go to the gym unless you want to.  You can do them from home, a hotel room, your neighborhood park, or even the office.

Upper Body: Tone up your arms, shoulders, chest, and back with a quick hitting and intense 10 Minute Upper Body Workout.

Full Body: Burn more calories than you thought possible in 10 minutes with a 10 Minute Full Body Workout.  When you go from standing tall to flat on your back sucking wind in 10 short minutes, you know you’ve done good work.

Weight Training: Mixing in some weight training with your boot camp workouts is an excellent way to increase strength and build lean muscle.  But what makes different workout routines effective?  How do you maximize the benefit from every workout?  Here is an excellent resource to learn more about what goes into getting the most impact from the time and effort you invest in working out.

As soon as you get the hang of these quick workouts, you will be able to put together your own 10 minute workout in no time at all.

Once again, you don't necessarily need the gym.  You don't always need equipment.  You just need a little knowledge, and now you have it.  The beauty of boot camp workouts.

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