If you’re like most people, you are busier than ever, with little time to yourself. But here’s some good news: You can increase your strength and endurance, while also giving your health and overall well-being a boost, in as little as 10 minutes. The key is to choose a super-efficient workout like AMRAP—as many rounds as possible.
The concept behind AMRAP, and why it’s so effective, is that you do as many rounds of a given set of exercises for a specific amount of time. This style of workout is perfect for days when you don’t have a lot of extra time, because it allows you to work your muscles to failure. A 2016 study found that, while not essential to increasing muscle and strength mass, training to failure can be a useful way to build strength.
There’s just one caveat: Training to fatigue can quickly lead to overtraining, increasing your risk of burnout and injury. In other words, don’t train to fatigue every single day. Space out these types of workouts so that your body has a sufficient amount of time to rest and recover in between each one (usually 48 to 72 hours).
For this AMRAP total arm burnout, the training time is 10 minutes. Complete 10 reps of each of the following exercises, with 30 seconds of rest between each round.
Wide push-ups Triceps dips Lateral boxes Triceps swing backs Biceps curl and shoulder press Wide-grip lat pull-down Wide Push-ups Primary muscles used: pectoralis (chest), anterior deltoid (shoulder and triceps)
Assume a plank position, with your toes on the floor, feet shoulder-width apart and hands a little wider than the shoulders. Brace the core, activate the quad muscles and slowly lower the body down until the elbows are at a 90-degree angle. Push the entire body up, staying stiff as a board, to complete one rep. Don’t let the hips sag and avoid pushing the upper body up first.
Modify: Drop to the knees.
Triceps Dips Primary muscles used: triceps, pectoralis
Sit on a bench and place the hands close to your sides, fingers facing forward. Kick the feet in front of you, so you’re resting on your heels, and scoot your hips off the edge, keeping your wrists directly below your shoulders (leaning forward will cause you to work your shoulders, not your triceps). Slowly lower your body down, making sure the elbows shoot straight back