Your workout should reflect your personal needs and goals, but you can also benefit from premade workouts like this 10-minutes upper body workout. This is a workout that you can do at home, and working out for just 10 minutes each session can make a difference.
It’s recommended by health and fitness experts that you get 25-30 minutes of exercise each day five times a week to stay fit and healthy, so you will need to do a few of the 10-minute workouts in order to keep up your fitness level and ensure your immune system is strong. Still, it can be handy to break down your workout into 10-minutes sessions, and you can do multiple workouts right in a row to meet the 30-minute requirement, or you can break it up throughout the day.
Workouts like the one we are sharing with you here are meant to be done in a single session. You won’t reap the full benefits if you try to break the 10-minute session down further.
Is the 10-Minute Upper Body Workout for Me?
Some workouts will be a better fit for a person than others, and it’s a good idea to consider what your needs are and what you can handle before planning to follow a workout session.
This workout regimen is designed to be suitable for people who are at various levels of activity and fitness. It is considered to be a low intensity workout and a low impact workout. It will be effective at helping you to achieve fitness and weight loss goals, but it is not meant to provide major gains in a short period of time.
This is a great way to work on your upper body, so even if you have bad knees or limited mobility, this can be a workout that you can utilize. Keep in mind that no workout can burn of fat from a specific area of the body. Working just your arms or just your torso can develop muscles there but will not target fat in those areas. Fat is drawn from the entire body as it is needed for energy, so don’t fall into the trap of thinking that working out a specific area will make fat fall off from there faster.
It’s a good idea to look through this entire workout session before attempting it. Make sure you have the space, equipment, and fitness level to handle this 10-minute upper body workout at home.
10 Minute Upper Body Workout Routine:
This workout is not high intensity, but for it to be effective, you do need to keep the level of intensity going. It is designed to be short so that just about anyone can handle the level of intensity involved.
Start with a set of pushups, beginning a high plank position. Make sure your arms are spaced apart, at about shoulder width. Then bend at the elbow and lower yourself to where your chest is hovering just above the floor, not quite touching it. Hold that for just a second and then raise back up to the high plank position. Your shoulders and biceps should be doing much of the work.
Continue to do pushups for 20 seconds on and then 10 seconds off. It is important to keep minimal downtime during this and all of the other exercises so that you can reap the maximum benefits from the workout. Do this exercise four times.
2. Plank Ups
Begin the exercise at a high plank position and bend a single elbow along with the same forearm. Bend until it reaches the floor.
Then, lower the other arm down to reach a forearm plank position. From there, push back up to the beginning position, and put your hands where the elbows were previously.
Do this entire movement again and change up the side you begin lowering first each time. Continue the exercise for 20 seconds and allow yourself to rest for 10 seconds. Repeat the exercise four times.
3. Downward Dog to Plank
To begin this exercise, start in the high plank position and place your wrists and hands directly below your shoulders. Your body should be lined up straight if you are in the right position.
Shift downwards as you keep your feet and your hands firmly planted on the ground. Keep shifting down until your bottom is in the air and your heels are very near the floor. From that position, shift back forward into the high plank. Do this movement for 20 seconds and then rest for 10 seconds to space out the workout and not overexert yourself. The exercise can be repeated four times.
These 10-minute upper body workout no weights moves can be done practically anywhere. You do not need any equipment and you will require very little space for them as well, so they are great anytime exercises if you need to get in your 10-minute upper body workout no equipment session when you have a short break in your day. It’s easy to just fit the session in whenever it happens to be convenient for you.
Here is one that requires weights that may make a great addition to your 10-minute upper body workout.
4. Renegade Rows
Begin in the high plank position and have each hand resting on the floor and holding a dumbbell. Raise your right elbow up and back, bringing the dumbbell to the chest and holding the elbow near to your torso. Your hips should be facing down while in this position and your abs should be tight.
Then, let the dumbbell and arm lower and then repeat the motion on the other side of your body. Do this maneuver for 20 seconds and allow your body to rest for 10 seconds. Repeat the process four times.
This 10-minute upper body dumbbell workout can be integrated wherever you like, and you can mix up the exercises as you wish to make the routine just the way you want it.
You can add in other exercises as well, as well as other equipment, creating a 10-minute upper body workout with ball. There are lots of variations you can use, and you can try a different set of exercises as well. There is a 10-minute upper body workout WebMD has that uses some different movements. You can try that out as a change of pace. It’s not a bad idea to change up your exercises every so often to keep things fresh and to make sure you are not overworking parts of your body.
The important thing is to find an exercise routine that works for you and that you feel comfortable with. You may need to try out a few different options to get a good fit, and you may need to change up your exercises a bit until you get comfortable with it.
Keeping up your routine consistently will do wonders for your physique. This is a great way to burn fat and to stay in shape. Because you can do this workout almost anywhere with little to no equipment, and because it is designed to be very short, you will be able to fit it in easily and make it a part of your schedule. Even very busy people should be able to find time for a 10-minute workout, and the benefits of that little period of exercise can be enormous.