A 10 minute workout doesn't leave you much time for a good workout.
Here at WLC, we recommend 45 minutes to an hour for a good weight lifting workout.
You need about about that much time to provide the proper muscle building stimulus.
You just don't have the time for a full workout program. If you really can't make some time during 3 days of the week for a workout, feel free to use the 10-minute workout program on this page.
It will work well as long as you continue to increase the weight from workout to workout.
If You Only Have 10 Minutes to Workout:
We're going to give you the best workout you can possibly do if you only have 10 minutes to spare.
Since you only have 10 minutes to workout, you don't want to spend a lot of time changing weights around and changing your set up.
You don't want to have to use different bars and different equipment.
Doing so will only waste your precious time. So, you need a way to lift weights and get as many sets and reps in as you can in a ten minute period.
The Quickest Workout Method
Since you only have 10 minutes, you are only going to be doing a few different exercises each workout.
These exercises must be the absolute best compound exercises that work a great amount of muscle mass. Let's get to the 10 minute workout…
You will not find a better workout to be done in 10 minutes anywhere:
10 Minute Weekly Workout Schedule
|Day 1||Day 2||Day 3||Day 4||Day 5||Day 6||Day 7|
|Workout A||Workout B||Rest||Workout C||Workout D||Rest||Rest|
So, you'll be working out for 4 days each week through the use of 4 different weight lifting workouts
Each workout will only take you 10 minutes to perform.
|Workout A||Workout B|
|Workout C||Workout D|
Okay, you now know the exercises you need to do for each workout.
But, what exactly do you do for each exercise? How many sets and reps? Here's what you do…
You choose a weight that you can do about 12 reps with for each exercise at the beginning of each workout. If you get more than 12 reps for the first set of an exercise, it's time to increase the weight.
Once you've chosen the weight to use for the exercise, you will use that same weight for every set.
You do a set for as many reps as possible. Go to failure. Set the weight down and rest for exactly 20 seconds. Do another set to failure. Set the weight down and rest for 20 seconds, and so on.
Before you start each exercise, set the timer on your watch to 4 minutes. When the timer goes off, stop the set for that exercise.
Move onto the second exercise of the workout and set your watch again to 4 minutes. Follow the same protocol for both exercises.
The KEY to Success When Using This 10-Minute Workout Program
The key to this 10 minute workout is increasing the weight whenever possible. If you got more than 12 reps the previous workout on the first set of an exercise, increase the weight.
That's how you build muscle and strength: increasing the weight from workout to workout.
Any versions of the exercises listed will work.
Work very hard for 10 minutes, get out of the gym, eat well, and rest. The results will come.
This is an amazing workout program as it gives amazing results for only 40 minutes total each week.