"It's my opinion that a 10-minute workout is feasible," says Josh Stolz, a Tier 4 trainer based in Columbus Circle. "I wouldn't recommend it as an everyday alternative to a full workout, but an intense bout of exercise—especially strength or power endurance exercises—will give you the most benefits in ten minutes."
Just make sure your fast is furious, keeping your heart rate up during the workout will help keep your metabolism elevated for up to 36 hours post-session, which means you'll burn more calories at rest. The goal, says Stolz, "is to work as close to your max as possible, between 90 and 95 percent. Those ten minutes have to be all-out."
Try these mini-routines designed by Stolz. For weighted exercises he recommends a weight with which you can maintain proper form throughout the set but will feel super-heavy when you're finished
Workout 1: Repeat the following sequence for 4 minutes: 30 seconds of burpee pull-ups 30 seconds of squats Rest for 1 minute, then repeat the following sequence for 4 minutes: 30 seconds of front squat push presses (holding dumbbells with an overhand grip at shoulder height, knuckles resting against shoulders, squat, and as you rise up, use momentum to press overhead) 30 seconds of box jumps (choose a box height of 12 to 16 inches to start; work your way up to 20 to 24 inches)
Workout 2: Aim to complete this sequence every 2 minutes for 10 minutes straight: 10 push-ups 10 heavy medicine ball slams 120 meters on a rowing machine.