Get Insanely Strong With This Intense 10-Minute Bodyweight Workout

Updated on 5/11/2018 at 10:00 AM

POPSUGAR Photography | Kathryna Hancock

5-10-15. That's all you need to remember for this quick, but intense, workout. You'll strengthen the arms, upper back, core, butt, and legs in just 10 minutes. And you don't need an expensive gym membership or equipment to do this workout — just you and your own determination to push yourself hard.

Directions: Set a timer for five minutes. Keep repeating the below three-move circuit until the five minutes are up. Take a two-minute break and repeat for another five minutes. Or make this workout even harder by going for 10 straight minutes.

5 triceps push-ups
10 diamond sit-ups
15 air squats

Within the five minutes, aim to complete between three and five rounds of the circuit. Below is an explanation of each exercise, including modifications for each move.

5 Triceps Push-Ups

Begin in plank position with the arms and body straight, shoulders over the wrists. Keep the core engaged. If this is too difficult, rest the knees on the floor.
Bend the elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides.
Straighten the arms, coming back to plank position to complete one rep.
Do a total of five reps.

Diamond Sit-Up

Lie on your back and open your legs into a diamond shape (known as Butterfly pose in yoga), with the soles of your feet pressed together and knees out wide. Extend the arms overhead.
Curl the torso up, and tap the floor in front of your feet. If this is too difficult, just raise the torso off the floor as high as you can, performing a basic crunch.
Slowly lower back to the starting position to finish off one rep.
Complete 10 reps.

Air Squat

Begin with your feet slightly wider than hip's width apart and toes pointed slightly outward. Raise your arms up until your upper arms are even with your ears. If this is too difficult, rest your hands on your hips.
Keeping weight in your heels, sit back into a deep squat. Make sure your knees do not go beyond your toes or roll in or out of alignment. Keep your abs engaged as you squat.
Deepen your abdominal engagement as you press through your heels to return to standing, completing one rep.
Do a total of 15 reps.

Without a break, flow from one exercise to the next, repeating this three-move workout as many times as you can for five minutes. Take a two-minute break and repeat for another five minutes.