If time is at a premium this quick-fix workout will get your heart rate up and metabolism whirring in ten minutes of less.

HOW TO:

  • This workout is made up of 3 supersets.
  • Do 2 rounds of each.
  • Rest 30-60 secs between supersets.

10 Minute Test: Try This Quick Total Body Workout | Men's Fitness UK

1a. Prisoner Squat

Reps: 15
Rest: Straight into 1b

  • Touch your fingers to your temples and keep your elbows flared out to the sides.
  • Keep your back upright and knees in line with your feet.
  • Squat as low as you can without sacrificing form.

10 Minute Test: Try This Quick Total Body Workout | Men's Fitness UK

1b. Press-Up

Reps: 15
Rest: 30 secs, then repeat 1a
Sets: 2

  • Position your hands underneath your chest. Your body should form a straight line from the top of your head to your heels – think straight-arm plank, with an extra movement.
  • Stay ‘tight’ throughout: clench your glutes and tighten your abs, as if you’re about to take a punch to the stomach.
  • ‘Screw’ the heels of your hands into the floor. Doing so will stabilise your shoulder joints and give you more strength for each rep.

10 Minute Test: Try This Quick Total Body Workout | Men's Fitness UK

2a. Jumping Jack

Reps: 1 min
Rest: Straight into 2b

  • From standing, jump your feet out to the sides while simultaneously raising your arms into an overhead clap.
  • Keep your head fully upright, with your gaze directed forward.
  • Hop your feet back to shoulder-width, while bringing your arms back to your sides at the same time.

10 Minute Test: Try This Quick Total Body Workout | Men's Fitness UK

2b. Turkish Get-Up

Reps: 10
Rest: 30 secs, then repeat 2a
Sets: 2

  • Lie on the floor with one knee bent and the arm on the same side pointing straight up.
  • The aim of the exercise is to get from lying to standing while continuing to point upwards.
  • First, rise onto your elbow.
  • Lift your hips and push up on to your hand so your body forms a straight line from head to toe.
  • Bring your unsupported leg beneath you and place your toes on the floor behind you.
  • Push up into a lunge position.
  • Stand up and bring your feet together before reversing the movement back to the beginning.
  • Keep your core braced throughout and make all your movements slow and deliberate.

10 Minute Test: Try This Quick Total Body Workout | Men's Fitness UK

3a. Side Lunge to Toe Touch

Reps: 15
Rest: Straight into 3b

  • From standing, take a big step to the side, with both feet pointing forwards.
  • Lower on to your leading knee while keeping your trailing leg straight.
  • With a straight back, lean forwards to touch your leading foot before pushing back to the start.
  • Alternate sides with each rep.

10 Minute Test: Try This Quick Total Body Workout | Men's Fitness UK

3b. Squat Thrust

Reps: 45 secs
Rest: 30 secs, then repeat 3a
Sets: 2

  • Assume the press-up position.
  • Jump your knees into your chest and back out again, returning to the press-up position.

 

 

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