This Is Your 10-Minute Cut Arms and Cut Abs Workout

Updated on 11/26/2018 at 8:45 AM

POPSUGAR Photography | Kyle Hartman

Here's a 10-minute workout that focuses the work on your arms and abs. All you need is a set of medium dumbbells, between five and 10 pounds, but do increase or decrease the weight as needed. Since it is a short, time-saving workout, transition quickly between exercises, and keep your rest time between sets short.

The Workout

Equipment needed: Set of medium hand weights, between five and 10 pounds.

Directions: After doing each warmup exercise for 30 seconds, perform the recommended reps for each exercise before moving to the next exercise. Do three rounds of the workout, with little or no rest between sets.

March with arm circle: 30 seconds
Scarecrow: 30 seconds
Plank: 30 seconds
Bicep curl to overhead press: 10 reps
Flashlight: 20 reps
Upright row: 12 reps
V-sit with chest fly: 10 reps
Straight-leg crunch with dumbbell: 12 reps
Runner's crunch: 12 reps

Keep reading for a detailed description of each exercise.

Warmup: March With Arm Circles

This move is great for warming up your shoulders before doing planks and push-ups.

March in place, bringing your knees to the height of your hip, while circling your arms backward for 15 seconds, then forward for 15 more seconds.

Warmup: Scarecrow

This simple exercise warms up the small muscles that support the shoulder joint, which are known collectively as the rotator cuff.

Raise your arms out to the side until your upper arms are parallel to the ground, with your elbows bent to 90 degrees.
Rotate your upper arms forward to bring your fingertips toward the floor; then rotate the upper arm backward to bring your fingertips back up. This completes one rep. Continue for 30 seconds.

Warmup: Plank

Fire up your core with a standard plank.

Come into the a plank with your hands directly under your shoulders and your feet hip-width apart. Pull your abs to your spine, and push through your hands to spread your shoulder blades apart. Hold this position for 30 seconds.

Bicep Curl to Overhead Press

Work your arms, shoulders, and abs with this exercise; feel your core work as you lift those weights over your head.

Stand with your feet directly under your hips, holding a dumbbell in each hand with your palms facing out. Bend your elbows, bringing the weights to your shoulders and performing a bicep curl.
Stabilize your torso, and keep your arms moving upward, straightening them above you, performing an overhead press with your palms facing out.
Bend your elbows, coming back to the end of your bicep curl, then straighten your arms coming back to the starting position to complete one rep. Do 10 reps.

Flashlight

Some call this move the standing Russian twist, and we love it for its intense focus on your abs. Straighten your arms to increase the difficulty.

Stand with your knees slightly soft, holding a dumbbell at chest level.
Keep your pelvis stable as you rotate your rib cage right and left to complete one rep. Be sure to keep your abs pulled toward your spine as you twist from side to side.
Do 20 reps.

Upright Row

Tone your upper back and your shoulders (the deltoid muscles) with this move.

Place a dumbbell in each hand with your palms facing your body, shoulders over your pelvis, and a slight bend in the knees.
Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides. Slowly lower them to the starting position.
This counts as one rep. Do 12 reps.

V-Sit With Chest Fly

Work your abs and your chest in one simple exercise; be sure to not round your spine.

Begin sitting with your heels planted about two feet from your butt, holding the weights at chest level with a slight bend in your elbows. Lean back a few inches, pulling your abs toward your spine.
Keeping your torso still, open your arms out to the side, making sure you can see the weights in your peripheral vision.
Bring your arms back to center to complete one rep. Do 10 reps.

Straight-Leg Crunch With Dumbbell

Lie flat on your back, holding one dumbbell directly above your shoulders and your legs straight in the air with the soles of your feet facing the ceiling.
Keeping your arms straight and lift your shoulders off the floor, pushing the dumbbell toward your feet.
Lower your shoulders down to the floor to complete one rep. Do 12 reps.

Runner's Crunch

This is a great move for strengthening your abs and hip flexors for running.

Start on your back with your elbows resting on the floor at a 90-degree angle.
With your core engaged, roll up to almost sitting while bringing your left knee up to meet your right elbow. It should feel a little like running.
With control, straighten your leg as you slowly peel your back down, vertebra by vertebra, until your shoulders touch the mat last.
Repeat this motion, switching sides, to complete one rep. Do 12 reps.