Sometimes you just don’t have much time to contribute to your workout. And that’s normal. Life is messy and anything but consistent. However it’s not a complete excuse for neglecting all activity. Which is why I wanted to provide you with some ways to get your sweat on in 10 minutes or less.

It’s easy to get in a short walk or two, pace while you’re on the phone, park farther away, and take the stairs but that’s not the same as strength, plyometrics or high intensity cardio.

It might not feel like 10 minutes is worth the work, but nothing is farther from the truth. There’s plenty of studies that suggest short, intense training can increase your cardiorespiratory capacity and 10 minutes of activity burns plenty more calories than 10 minutes of zero activity.

I’ve also assigned a sweat factor to them. This way if you have ten minutes during the day, but no time to shower, you can still build some strength and get in some activity without messing up your ‘do or makeup. Some you can do in your office at work or while kids or napping and some require the great outdoors.

Print ‘em off and keep ‘em handy for your next spare 10 minutes. Just right click and select print image.

10 minute no-sweat strength


  • 10 single leg squats – R
  • 10 single leg squats – L
  • 10 triceps dips
  • 10 bicep curls – use a purse, full computer bag or weights that you have at home
  • 10 bent reverse flyes
  • 10 single desk/table pull-ups
  • 10 desk/couch pushups (incline pushups)
  • 40 plank toe taps
  • Repeat 3x

10 minute slight sweat factor


  • 5 burpees
  • 10 single leg deadlift – R
  • 10 single leg deadlift – L
  • 20 russian twists
  • 10 renegade rows (R+L=2)
  • 30 bodyweight squats
  • Repeat 3x

10 minute cardio drencher – no equipment needed


  • 200 m run
  • 10 burpees
  • count your rounds

10 minute sweaty definition – no equipment needed


  • 30 sec squat jumps
  • 30 sec plie squats
  • 30 sec pushups
  • 30 sec triceps dips
  • 30 sec tuck jumps
  • 30 sec side plank – R
  • 30 sec side plank – L
  • 30 sec single leg bridges – R
  • 30 sec single leg bridges – L
  • 30 sec plank jacks

Repeat once

And that’s it! Please let me know if you do them and how they go for you. Just doing one in the morning and one at night bumps you up to 20 minutes of activity per day which is a whole lot more than nothing!




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