You can do a lot in ten minutes. Trust me. But for this workout, you really need to bring it. You need to push yourself to the max. You can’t take any rest periods. You just have to start, and don’t stop until the 10 minutes are up.
Are you ready?
Perform maximum rounds in 10 minutes of:
- Pushups, 15 reps
- Squat Jumps, 15 reps
- Ab Roller, 10 reps
- Chinups, 10 reps
- Cross Body Mountain Climber, 15 reps
- High Knees Jump Roping, 15 reps
- Shuttle Sprints, 2 reps (you choose the distance)
Notice there’s nothing complicated in this workout. You just set a timer for 10 minutes, and go through the circuit for as many times as possible. You can modify this workout based on how much time you have.
A few tips on the movements:
Perform these as a continuous motion. Most people perform a squat jump, and then stop the movement when they land back on the ground. Instead, when you land, go straight down into a squat, and explode back up until you complete all your repetitions.
It’s really easy to cheat on pushups by performing them super fast, especially when you’re timing your workouts. Keep the pace steady and make sure you keep your body straight at all time. If regular pushups are too easy, then perform them on your knees.
High Knees Jump Roping
For this movement, bring one knee towards your chest with each pass of the jump rope. Perform 15 repetitions with each leg. If high knees jump roping is too easy for you, do high repetitions of regular jump roping.
Here is how you perform high knees with jump roping:
I just started using the ab roller. They’re tough. You may need to break down your reps in the beginner. For example, you can perform 5 reps, take a 10 second break, then do 5 more reps. Or you can break them down further and do 4-3-3
Chinups are also quite tough for many people. You can break them up just like the ab roller by performing 5-5, or 4-3-3. Another option is to go down a pyramid of 4-3-2-1. If regular chinups are too hard for you, then you can go only half way.
Choose your own distance with these. I have a long drive way (can fit 5 cars). So I sprint from the back yard to the front, then back again. That’s one rep for me. I do that twice in this workout. Make your own distance, but keep it challenging.
Cross Body Mountain Climber
X-Body mountain climbers are another movement people cheat on. They 1) do it too fast, and 2) they don’t go full range of motion. This is just lifting up your feet across your body. You really nee to try and bring your knee to your elbows.
Lower the repetitions if you have to. This goes for all the movements.