Perform each exercise below for up to 60 seconds (stop if you lose good form), moving from one to the next without rest. Once you’ve completed all 10 exercises, rest for 30 to 60 seconds. Complete the circuit up to four times total, three times a week, allowing one day of rest between workouts.
Don’t let this workout fool you: “You won’t lift a single weight, but in just 10 minutes you’ll work harder and sweat more than most guys do in a half hour,” says Men’s Health fitness director BJ Gaddour, C.S.C.S.
Every second is a lung-busting, sweat-pouring challenge. No time wasted, no room for excuses. “But you’ll have fun,” says Gaddour. “And once you see the results, you’ll be back for more.”
Assume a pushup position but place your right hand and left forearm on the floor. Brace your core and hold that position, switching arms after 30 seconds so your left hand and right forearm are on the floor.
SIDE PLANK WITH QUAD STRETCH
Lie on your left side with your legs straight and prop your upper body on your left forearm. Raise your hips until your body forms a straight line from your ankles to your shoulders. Now pull your right ankle as close to your butt as you can, grabbing your right foot in your right hand. After 30 seconds, switch sides and repeat with your left ankle and left hand.
Assume a crab-walk position, with your palms and feet flat on the floor. Lift your hips and reach with your right arm over your left shoulder. Pause, and return to the starting position. Repeat, this time reaching your left arm over your right shoulder. Continue alternating sides.
LATERAL PISTOL SQUAT
Stand with your feet about twice shoulder-width apart and your arms in front of your shoulders. Shift your weight to your right leg and push your hips back as you lower your body as far as you can, turning the toes on your left foot toward the ceiling. Pause, and push yourself back up. Repeat, this time shifting to your left; continue alternating sides.
STANDING LEG RAISE
Extend your arms in front of your shoulders and stand on your right leg, holding your left foot off the floor In front of you. Lift your left leg as high as you can, keeping your torso upright and your left knee straight. Hold the pose for as long as you can. Then return to the starting position and repeat. After 30 seconds, switch legs.
ISOMETRIC SQUAT LADDER
Extend your arms In front of your shoulders and stand as tall as you can with your feet shoulder-width apart. Push your hips back and lower your body until your thighs are at least parallel to the floor. Hold for 1 second, and drive back up to the starting position. Repeat, this time holding the squat for 2 seconds. Hold It for 3 seconds on the next rep, then 4, and so on.
Assume a pushup position but extend your right arm out to your side so it’s perpendicular to your body and only your fingertips touch the floor. Bend your left elbow and lower your body until your chest nearly touches the floor. Pause, and push yourself back up. Continue for 30 seconds, switch sides, and repeat.
Hold your arms out in front of your body and raise your right foot behind you. Keeping your torso straight, push your hips back and lower your body as far as you can by bending your left leg. Pause, and push your body back up to the starting position. Alternate legs on each rep.
IRON CROSS TO OVERHEAD PUSHUP HOLD SUPERSET
Assume a pushup position but extend your arms out to your sides as far as you can without letting your chest touch the floor. Hold this position for 30 seconds; then extend your arms out In front of you and hold for another 30 seconds.
ISOMETRIC JUMP SQUAT LADDER
Extend your arms in front of your shoulders and stand as tall as you can with your feet shoulder-width apart. Lower your body until your thighs are at least parallel to the floor. Hold for 1 second; jump as high as you can. When you land, immediately squat and hold for 2 seconds before you jump. On the next rep, hold the squat for 3 seconds, then 4, and so on.
By Jill Yaworski, Photographs by Yasu + Junko