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Think you’re too busy to fit in a good workout? Try this one on for size. Here is a full-body cardio and strength program you can do at home in just 10 minutes!

It’s done circuit style, alternating one minute of cardio and one minute of strength work. Because you are doing cardio every other minute, you’ll keep your heart rate up throughout — torching those calories!

With this program, do what works for you and your current level of fitness, and modify where you like. For example, you can make it high intensity by going hard on the cardio. Or, you can make it a lower intensity by doing small or slower steps in place. You could even do 30-second intervals instead of one minute if that’s better for you.

Instructions:

  • Do each exercise for one minute, in the order listed. Move quickly from one exercise to the next.
  • Complete the entire program once for a 10-minute workout, twice for a 20-minute workout, or three times for a challenging 30-minute workout. Rest when needed.
  • Supplies: Dumbbells; a mat or towel to lie on; and a clock, watch or timer to time one minute. I use an app called Seconds, which was designed for timing interval workouts.
  • Put on energizing music with a fast beat you can move to.
  • Have fun!

See the video for a demonstration of each exercise.

The 10-Minute Circuit Exercises: 1 Minute Each

Cardio: Jog or march in place.

Strength: Single-arm dumbbell row (30 seconds each arm).

Lunge with one arm on your knee, and a weight in your other arm. Lift and lower the weight, keeping your elbow back and not out as your arm rises. Repeat on the other side.

Cardio: Step touch with hamstring curl.

Step side to side, bending at the knee as you lift your foot toward your buttocks.

Strength: Forward lunge with dumbbell curls (alternating legs).

Lunge forward, striking with your heel first, while doing a biceps curl with both arms. Push up with your foot and straighten your arms. Repeat with the other leg.

Cardio: High knees.

High intensity: Lift knee to each beat of the fast music. Lower intensity: Lift knee and opposite arm to every other beat.

Strength: On floor – Ab crunches.

Lie on your back with your knees bent and feet on the floor. Put your hands behind your head to support your head and neck, keeping your elbows out at the side and your chin lifted rather than tucked down. Contract your abs – draw your belly button in toward your spine. Lift your shoulders off the floor; keeping your head, neck and back in alignment. Lower back down to the floor and repeat. MODIFICATION: Instead of crunches, do an isometric hold (tighten, then release your abdominal muscles) and repeat.

Cardio: Jog or march in place.

Strength: Squat with dumbbell press.

Stand with a wide stance. Squat down, holding dumbbells at shoulder level with palms facing in. Stand up and straighten your arms as you push up.

Cardio: Step touch with side arm raises.

Step side to side, as you raise your arms out at your sides to shoulder level and down.

Strength: On floor – side leg lifts (30 seconds each leg).

Lie on your side, with your top leg straight and bottom leg bent. Lean slightly forward and lead with the heel as you lift and lower leg. Repeat on other side.

Note: If you are new to exercise, it’s a good idea to see your doctor for a checkup first and to discuss any pre-existing conditions that may affect what exercises are safe for you. Go at your own pace, and only move through the range of motion and intensity that works for your body.

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Michelle Rogers, CPT

About Michelle Rogers, CPT

Michelle Rogers is a Certified Personal Trainer who specializes in healthy living for adults over 40. Find out more at www.michellerogers.fitness and connect on Twitter, Instagram, and Facebook at @MRhealthyliving. Michelle is a Blue Cross NC member and is compensated for this blog post.