Burn Calories, Build Muscle, and Lose Weight With This 10-Minute Workout

Updated on 3/30/2018 at 11:15 PM

POPSUGAR Photography | Benjamin Stone

You can absolutely get in an amazing workout in just 10 minutes. This combo workout has the best of both worlds: cardio to burn calories and strength training to build muscle. All you need are a jump rope (if you don't have one, just fake it!) and a pair of medium-weight dumbbells.

The Workout

Directions: An AMRAP workout means you complete as many rounds as possible in a certain amount of time. For this workout, set the timer for 10 minutes and move through as many rounds as you can of these nine exercises, as quickly as possible with correct form. That means once you get to the last rep of deadlifts, start over again with jumping rope and keep going without any rest. It's just 10 minutes — you can do it!

Challenge yourself and use heavy enough dumbbells to make you work hard and feel your muscles burning, between eight and 25 pounds.

50 jump rope skips (single-unders)
10 dumbbell thrusters
50 jump rope skips (single-unders)
10 alternating lunges with biceps curl
50 jump rope skips (single-unders)
10 push-ups with rotate
50 jump rope skips (single-unders)
10 Romanian deadlifts

If you need directions for each move, see below.

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.
Complete 10 reps.

Forward Lunge With Bicep Curl

Stand tall with your feet hip-width distance apart. Hold a dumbbell in each hand at your sides.
Step forward with the right foot as you bend the elbows in a hammer curl. Lower your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle, and lower the left knee to just tap the floor.
Keep the weight in your heels as you push your right foot back to the starting position, straightening the arms.
Step forward with the left foot, perform a hammer curl, then step the foot back to the starting position.
This counts as two reps.
Complete 10 reps, a total of five per side.

Push-Up and Rotate

Begin balancing in plank position, shoulders stacked over the wrists, with a dumbbell on the floor in each hand.
Lower your body toward the floor and then push through your arms, returning to plank.
Holding the dumbbell, twist to the left, reaching your left arm to the ceiling without letting your pelvis rise or lower.
Return to plank position, bringing the dumbbell back to the floor, and perform another push-up. When returning to plank, twist to the right and reach your right arm to the ceiling.
Return back to plank position, returning the dumbbell to the floor. This completes two reps.
Complete 10 reps, a total of five per side.

Romanian Deadlifts

Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly bend at your hip joint (not your waist) and lower the weights as far as possible without rounding your back, which should remain straight.
Now squeeze your glutes to slowly pull yourself up (don't use your back) to complete the rep.
Do 10 reps total.