10 Minutes To Total Body Toning

Think you don’t have enough time for a good workout? Before you skip it, ask yourself if you can spare just 10 minutes. That’s all you need to work your major muscle groups and get your heart pumping

Celebrate great health! LIKE BlackDoctor.org on Facebook!

Get a more beautiful body in less than 10 minutes a day with these fat-blasting (and energizing) moves. Here’s a move for the upper body, a move for the lower body, and a move for the core. Do two sets of each, using 5- to 8-pound dumbbells.

Upper body: Overhead Press with Rotation

From our partner

Do you still have gout symptoms even though you're taking medication? You’re not alone. The Kadence study is a clinical research study for adults with uncontrolled gout. Learn More

Stand tall with feet hip-width apart and dumbbells crossed over each other in an X shape; hold dumbbells with both hands down in front of you. Engage abs and raise dumbbells overhead. Bend elbows to lower dumbbells behind head, keeping arms close to head; straighten elbows, then do 2 more overhead presses.

Lower dumbbells to right hip and rotate torso to right. Return to center, then raise dumbbells back overhead for 3 triceps presses. Lower to left hip, rotate torso to left, and return to center. Bring dumbbells back overhead for 3 triceps presses. Do entire sequence 8 times.

Upper body: Triceps down dog
*More challenging

Get into push-up position with arms straight (don’t lock elbows), feet shoulder-width apart, and hands directly under shoulders. Bend elbows to lower down as far as you can, then straighten them.

From our partner

People 16+ years old struggling with lupus: Find out if the PHOENYCS FLY Study may be for you. Study-related care provided at no cost.

Lift your hips toward the ceiling as you push back into Down Dog position, pressing your heels toward the floor. Return to plank position. Do entire sequence 10 times.

Lower body: Dead lift with squat

Stand with feet hip-width apart and knees slightly bent; hold a dumbbell in each hand with palms facing the fronts of your thighs. Tighten abs and hinge forward at the waist so your upper and lower body form a 90-degree angle.

Bend your knees and push your butt back to come into a low squat—don’t let knees go past toes. Return to previous position (still leaning forward), then repeat squat 2 more times. Return to starting position. Do entire sequence 8 times.