This 10-Minute Workout Is Just 2 Moves, but It'll Have You on the Floor

Updated on 6/26/2018 at 6:25 PM

POPSUGAR Photography | Benjamin Stone

Think you can't get in a good sweat session in just 10 minutes? Try this "up ladder" workout. In CrossFit, an "up ladder" workout means that after completing a round of exercises, the amount of reps increases on each subsequent round. Sounds simple, right? Simple definitely doesn't equal easy!

The below "up ladder" workout alternates between one cardio and one strength-training move. That's it. So grab a jump rope and a pair of medium-weight dumbbells, and let's get started. If you don't have a jump rope, just do phantom jumping rope. If you're not a fan of jumping rope, do jumping jacks, high knees, or burpees instead.

Directions:

Alternate between the two exercises below for a total of 10 minutes. After each round, the number of reps of the first move stays the same, but the reps of the second exercise increases by two reps. Try not to take a break in between reps or exercises, unless you really need to. Remember it's just 10 minutes, and then you get to rest!

The Exercises:

50 jump ropes (or 50 jumping jacks, 50 high knees, or 10 burpees)
2 dumbbell thrusters

The Workout:

The routine will look like this: 50 jump ropes + 2 dumbbell thrusters, 50 jump ropes + 4 dumbbell thrusters, 50 jump ropes + 6 dumbbell thrusters, 50 jump ropes + 8 dumbbell thrusters, etc. Keep increasing until the 10 minutes is up. You can write down the number of reps 2, 4, 6, 8, etc and cross them off to help you keep track.

Keep reading for descriptions of each of the above exercises.

Jumping Jacks

Jump your legs out as you bring your hands overhead, then jump back to standing.
Add in some cross jacks to work your inner thighs. Open your arms out to the sides as you jump your legs wide. Cross your feet as you jump your legs together while crossing your arms in front of your chest.

Plyometrics: High Knees

Run in place while lifting your knees high to the level of your waist. Engage your abs as the knee comes up.
Pump your arms to warm up your upper body.

Classic Burpee

Begin standing with the feet hip-distance apart.
Lower into a crouching squat with your hands on the floor.
Do a squat thrust by jumping your feet back into a plank position.
Do one basic push-up, bending the elbows and then straightening back to plank.
Step or jump the feet forward to the hands and come into a squat.
Do an explosive jump straight up, getting as much height as you can.

Dumbbell Thrusters

Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
Bend your knees as if you were sitting in a chair, keeping weight on your heels.
Press the dumbbells overhead as you straighten your knees to return to standing.