10-Min Upper-Body Blitz

Short on time but want real results? This quick, focused routine hits chest, back, shoulders, biceps and triceps in just ten minutes — perfect for a morning boost or a midday energy reset. For tips on structuring progressions and variations, see the ultimate guide to upper-body workouts.

How it works

• Format: 5 exercises, 45 seconds work / 15 seconds transition. Repeat as a single circuit. Total time: 5 x 1 minute = 5 minutes per round; do two rounds.
• Equipment: A pair of dumbbells or resistance bands and a sturdy chair or bench (bodyweight-only options included).
• Intensity: Move deliberately, control both concentric and eccentric phases, and scale reps or weight to keep good form.

Warm-up (2 minutes)

• Arm circles, band pull-aparts or scapular push-ups, and light shoulder rotations. Get the joints warm and the scapulae firing.

The 10-minute circuit

1. Push-up variations — 45 sec
   Tips: Standard, knee, or incline push-ups depending on strength. Keep core braced and elbows at ~45°.
2. Bent-over rows (dumbbells or band) — 45 sec
   Tips: Hinge at the hips, squeeze shoulder blades, avoid rounding the low back.
3. Shoulder taps or alternating dumbbell shoulder press — 45 sec
   Tips: For shoulder taps, hold a strong plank and minimize hip rocking; for presses, press overhead with control.
4. Triceps dips (bench or chair) — 45 sec
   Tips: Bend at elbows and keep shoulders down; straighten fully but without locking aggressively.
5. Biceps curls or band curls — 45 sec
   Tips: Keep elbows tucked and avoid swinging; slow negatives amplify the stimulus.

Rest or march in place for 30–60 seconds between rounds if you need extra recovery. Finish with a 60-second plank or hollow hold for core integration.

Progressions and tweaks

• Make it tougher: add a third round, increase work intervals to 50/10, or use heavier resistance.
• Make it easier: drop to 30/30 intervals or substitute more stable variations (e.g., incline push-ups, seated rows with band).
• Pair this upper-body blitz with a balanced lower-body or full-body session — for options that blend perfectly, check these top routines in the 10 best full-body workouts for maximum results.

Quick form checklist

• Neutral spine and braced core on all moves.
• Full range of motion where possible.
• Smooth, controlled tempo (1–2 seconds up, 2–3 seconds down works well).

Cool-down (1–2 minutes)

• Gentle shoulder and chest stretches, plus a few breaths to lower heart rate.

Conclusion

If you enjoyed this compact upper-body routine and want a slightly longer, full-body option to rotate into your week, consider the 15-minute full-body workout from Betty Rocker that complements short, effective circuits like this one.