Short on time? You don’t have to work out for hours to see results. Get more done in less time with this 10-minute workout.
Fitness Equipment Needed:
- Jump Rope (Optional)
- 1 Medium-Heavy Dumbbell
How to Perform This Workout:
Complete the following exercises in numerical order. Perform each exercise for 1 minute and then move on to the next. After performing exercise number 5, return to exercise number 1 and start over for a final second round.
1. Jump Rope
If you don’t have a jump rope, perform this exercise by pretending to jump rope. Jump rope forward 10 times and then backward 10 times. Repeat for 1 minute.
2. Plank Row
Start this exercise by getting into a push-up position. Your legs and shoulders should be shoulder-width apart, and your back should be straight. One hand should be touching the ground, while your other hand holds a dumbbell.
Hold the dumbbell with your palm facing inward. As you lift the dumbbell toward your chest, keep your elbow close to your rib cage and resist your core from rotating. After you row, row your other arm and keep alternating. Repeat for 1 minute.
3. Plyo Push-Ups
Get into a push-up position: straight back with hips and shoulders shoulder-width apart. With your elbows close to your rib cage, lower your body so your chest gets close to the floor. Then, explosively push through your triceps so your hands come off the ground. Repeat for 1 minute.
4. Scissor Lunge
With legs hip-width apart, get one leg in front of you and the other behind you. Lower your body by bending your front leg. Your back leg shouldn’t be touching the ground. Then, explosively push through your front leg so your feet come off the ground.
In the air, quickly drive your front leg behind you and bring your back leg to the front. When you land, perform another lunge, jump, and keep alternating legs. Repeat for 1 minute.
5. Shadow Box
In a boxing stance, get your fists near your face. Strike with your right arm and move around pretending to dodge attacks. Then strike with your left arm and move around more. When punching, keep your elbows close to your rib cage and avoid hyperextending your elbows. Repeat for 1 minute.
A Word of Caution
Drink plenty of water before, during, and after the workout, and always listen to your body. If you feel any pain while working out, stop immediately, and consult with your doctor. If you’re new to exercise, try modifying the exercises and stick with a light dumbbell.
Did you feel the burn? Did you feel sore the next day? Share in the comments.
