Ten Minutes
Four weeks of ten-minute days. Set a timer, work at the top of every minute, rest whatever is left of it.
- Weeks
- 3 4 weeks · with a trainer
- Days a week
- 5
- Level
- Beginner to Intermediate
- Gear
- A timer, floor space and a step. One day a week wants a bar to hang from.
The sessions Five days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Squat and Press
- Bodyweight Squat 5 × 12 at the top of the minute
- Push-up 5 × 8 at the top of the minute
Set a timer for ten minutes. At the top of every minute do the next movement, then rest whatever is left. Squats on the odd minutes, push-ups on the even.
Day 2 Step and Cycle
- Step-up 5 × 12 alternating, at the top of the minute
- Bicycle Crunch 5 × 10 each side, at the top of the minute
Same clock. Step-ups on the odd minutes, bicycle crunches on the even — smooth pedalling, not fast pedalling.
Day 3 Lunge and Dip
- Walking Lunge 5 × 10 steps at the top of the minute
- Bench Dip 5 × 8 at the top of the minute
Same clock. Long steps on the lunges — the minute is not a race, the reps are the target.
Day 4 Hinge and Hang
- Glute Bridge 5 × 15 at the top of the minute
- Pull-up 5 × 15 sec hang, at the top of the minute
Same clock, and this is the day that wants a bar. No bar this week? Do Monday again instead.
Day 5 Round-up
- Inchworm 5 × 6 slow reps at the top of the minute
- Russian Twist 5 × 10 each side, at the top of the minute
The slowest day of the five. Long exhales on the inchworms, smooth turns on the twists, and stop a minute early if the shapes get ugly.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
What it trains
Abdominals · Glutes · Quadriceps · Chest · Hamstrings · Lats · Triceps
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A timer, floor space and a step. One day a week wants a bar to hang from. Train 5 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Ten Minutes” lands in your calendar. No new sessions arrive after it. Get all 4 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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