An Effective Arms and Abs Workout You Can Do in Just 10 Minutes

Build muscle endurance—and get a dose of cardio at the same time.
An Effective Arms and Abs Workout You Can Do in Just 10 Minutes
Katie Thompson

Last thing: Before you jump into this routine, take a few minutes to warm up so that your muscles and joints are properly primed for movement. Jamison recommends doing one or two reps of the world’s greatest stretch followed by 10 bodyweight squats, 10 high knees, and 20 jumping jacks.

The Workout

What you need: A pair of medium-weight dumbbells for the bent-over row and the alternating overhead press. The right amount of weight will depend on your current strength level, but you can consider 10 to 20 pounds per dumbbell a general recommendation.


  • Bear Crawl
  • Bent-Over Row
  • Russian Twist
  • Alternating Overhead Press
  • Side Plank Reach


  • Perform reps of each move for 40 seconds, then rest 20 seconds before moving onto the next move.
  • For the side plank with reach, do the first set on your right side, and the second set on your left.
  • Repeat the circuit for 2 total rounds. Don’t take any extra rest in between rounds (though of course take a breather if you feel like you can’t catch your breath or your form is slipping).

Demoing the moves below are Francine Delgado-Lugo (GIFs 1–2), cofounder of FORM Fitness Brooklyn; Heather Boddy (GIF 3), a group fitness instructor and creator of the Geeknasium workout program; Tray Drew (GIF 4), MPH, owner/operator of Body By Tray and an ISSA-certified personal trainer; and Shauna Harrison (GIF 5), a Bay-area based trainer, yogi, public health academic, advocate, and columnist for SELF.