The 10-Minute Workout That Burns More Calories

This 10-minute cardio home circuit workout includes a variety of exercises designed to target all the muscle groups in a short, effective workout. You'll do 10 challenging exercises, many of them compound movements involving more than one muscle group. Move quickly from exercise to exercise, but keep good form and rest when you need to.

See your doctor before trying this workout if you have any injuries, illnesses, or other conditions.
Equipment Needed
Various weighted dumbbells, a step or platform, and a kettlebell (optional)
How to:

  • Warm up with a few minutes of light-moderate cardio
  • Perform the exercises for the suggested time, one after the other with little or no rest in between
  • Perform the circuit once for a 10-minute workout or up to six times for a longer, more intense workout
  • Modify or skip any exercises that cause pain or discomfort. Add extra rest periods if you need to

1-Minute Squat Press

Squat press

Verywell / Ben Goldstein

How To:  Begin with the feet hip-width apart, holding the weights just over your shoulders.  Lower into a squat, sending the hips back while you keep the torso upright and the abs engaged. Press into the heels to stand up. As you stand, press the weights overhead, focusing on the shoulders. Lower the weights and repeat a squat with an overhead press.

Reps/Sets/Duration: 60 seconds


Wide Squat Weight Exchange

single arm kettlebell swing

Verywell / Ben Goldstein

How to: Pick up one of your heavy weights (or use a kettlebell, as shown) and stand in a wide stance, toes out holding the weight in the left hand. Squat down, keeping the knees in line with the toes, and put the weight on the floor. Switch hands and stand up, holding the weight in the other hand. Repeat for 1 minute.

Reps/Sets/Duration:  60 seconds




Verywell / Ben Goldstein

How to: Begin on your hands an knees, placing your hands on the floor about shoulder-width apart, palms flat. Extend the legs straight, resting on your toes. Make sure your hands are directly under the shoulders (not forward). Bend the elbows, allowing them to flare naturally out to the sides, and lower your body until the nose touches the floor. Keep your torso rigid and avoid sagging in the middle or piking the hips up. Push into the floor to push yourself back to starting position, continuing to keep the torso and legs braced. Repeat and do the move on your knees if you need a modification.

Reps/Sets/Duration:  60 seconds


Plank With Knee Bends

Mountain Climbers

Verywell / Ben Goldstein

How To: Begin in a plank position, on the hands and toes. Lift the left foot off the floor and bend the knee, pulling it in towards the chest. Cross the left foot over the right leg, hold briefly, then take left knee back to the chest. Bring the left foot back into your full plank and repeat on the other side. Repeat for 60 seconds.

Reps/Sets/Duration:  60 seconds

Repeat the Circuit 1 or more times, depending on your time, fitness level and goals


1-Minute Split Squat

How To: Stand about 3 or so feet in front of a step or platform and place the left leg on the platform, either resting on the toe or the top of the foot. You may need to nudge the right foot forward a bit to make sure that the front knee stays behind the toe when you lunge. Keeping the weight in the front leg, bend the knees and lower into a lunge until the front knee is at about a 90-degree angle. Push through the front heel to stand up and repeat for 10-16 reps before switching sides.

Reps/Sets/Duration:  60 seconds



How to:  Stand with feet hip-width apart, knees slightly bent and hold your medium or heavy weights in front of the thighs. With the back flat, shoulders back and abs in, tip from the hips and lower the weight as far as your flexibility allows. Raise up, squeezing the glutes. Repeat for 60 seconds.

Reps/Sets/Duration:  60 seconds


One-Legged Row

How To: Hold a weight in the left hand, and bend at the hips until upper body is parallel to the floor. Lift the right leg straight up until it's level with the hips. Hold onto a wall if needed. Pull the left elbow up in a rowing motion and lower, repeating on each side for 30 seconds.

Reps/Sets/Duration:  30 seconds on each side


Step Knee Overhead Press

How To: Hold weights at the shoulders and step onto a tall step or platform with the right foot. Lift the left knee as you press the weights overhead. Step down with the left foot, then take the right leg back into a reverse lunge, lowering the weights. As you step forward with the right foot, curl the weights back to the shoulders and repeat for 30 seconds on the right and 30 seconds on the left.

 Reps/Sets/Duration:  30 seconds on each side


Hammer Curls With a Power Squat

How To: Hold heavy weights in both hands. Swing the weights back slightly as you squat, powering the weights forward into a hammer curl while squatting as low as you can. Stand up as you lower the weights and repeat for 60 seconds.

Reps/Sets/Duration:  60 seconds


Core Kickbacks

How To: In a plank position, feet wide, hold a weight in one hand. Bring the elbow up next to the torso and extend the arm out into a kickback. Repeat the kickbacks while holding the plank position on the same side for 30 seconds. Repeat on the other side for 30 seconds.

Reps/Sets/Duration:  30 seconds on each side

Next Exercise:  Plank with Knee Bends

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