Ten Minutes

Four weeks of ten-minute days. Set a timer, work at the top of every minute, rest whatever is left of it.

Weeks: 2 4 weeks · with a trainer
Days a week: 5
Level: Beginner to Intermediate
Gear: A timer, floor space and a step. One day a week wants a bar to hang from.

The sessions Five days a week

Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.

Week 1

Day 1 Squat and Press

Bodyweight Squat 5 × 12 at the top of the minute
Push-up 5 × 8 at the top of the minute

Set a timer for ten minutes. At the top of every minute do the next movement, then rest whatever is left. Squats on the odd minutes, push-ups on the even.

Day 2 Step and Cycle

Step-up 5 × 12 alternating, at the top of the minute
Bicycle Crunch 5 × 10 each side, at the top of the minute

Same clock. Step-ups on the odd minutes, bicycle crunches on the even — smooth pedalling, not fast pedalling.

Day 3 Lunge and Dip

Walking Lunge 5 × 10 steps at the top of the minute
Bench Dip 5 × 8 at the top of the minute

Same clock. Long steps on the lunges — the minute is not a race, the reps are the target.

Day 4 Hinge and Hang

Glute Bridge 5 × 15 at the top of the minute
Pull-up 5 × 15 sec hang, at the top of the minute

Same clock, and this is the day that wants a bar. No bar this week? Do Monday again instead.

Day 5 Round-up

Inchworm 5 × 6 slow reps at the top of the minute
Russian Twist 5 × 10 each side, at the top of the minute

The slowest day of the five. Long exhales on the inchworms, smooth turns on the twists, and stop a minute early if the shapes get ugly.

Week by week

Week 1 · Introduce
Week 2 · Build
Week 3 · Build with a trainer
Week 4 · Deload with a trainer

Get all 4 weeks free with a trainer.

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