It’s important that we all try to stay fit and active as often as we can. However, with our busy lifestyles, not everyone has the time to squeeze in a morning run or commit to a long session at the gym.

If you’re short on time and are looking for a quick way to exercise, why not try one of our 10 Minute Workouts?

Exclusive to DW Fitness First, our tailored workouts require very little equipment, which means you can choose between popping down to your local DW gym or keeping fit in your own home.

Our instructional videos vary between targeting specific muscle groups, to full body blasts. So, whatever results you want to achieve, we’ve got the perfect workout for you.

Row Hard or Row Home

Alternating between the rowing machine and kettlebells, this intense full-body workout is sure to get your heart pumping. This ladder/reverse ladder workout reduces the rowing reps each round, while increasing the kettlebell swing reps. Choose a weight that you’re comfortable with, but also challenges you.

Equipment needed - Rowing machine, kettlebell

  • Row x 500m
  • Kettlebell swings x 10 reps
  • Row x 400m
  • Kettlebell swings x 15 reps
  • Row x 300m
  • Kettlebell swings x 20 reps
  • Row x 200m
  • Kettlebell swings x25 reps
  • Row x 100m
  • Kettlebell swings x 30 reps

Below Deck

Using just a rowing machine and a step, give yourself a full-body workout in only 10 minutes. You should aim to complete all the exercises in 10 minutes to begin with, but if you feel like pushing yourself, try to hit a distance goal as you're rowing.

Equipment needed - Rowing machine, Step

  • Row x 1 minute
  • T plank crossover x 10 reps
  • Row x 1 minute
  • Toe taps x 50 reps
  • Row x 1 minute
  • Tricep dips x 20 reps
  • Row x 1 minute
  • Straddle box jumps (adjust step if required) x 50 reps
  • Row x 1 minute
  • Crunch kicks x 10 reps

Go H2O

This 10 Minute Workout is great for getting the most out of a quick session in the pool. These high-intensity interval training (HIIT) techniques make use of a range of muscle groups for a full-body workout.

Equipment needed - Float, pool buoy, woggle

  • Freestyle x 1 minute
  • Tuck jumps/jumping jacks x 30 seconds
  • Legs only (float) x 1 minute
  • Tuck jumps/jumping jacks x 30 seconds
  • Arms only (pool buoy) x 1 minute
  • Tuck jumps/jumping jacks x 30 seconds
  • Freestyle x 1 minute
  • Core knee tuck (woggle) x 30 seconds
  • Arms only (pool buoy) x 1 minute
  • Core knee tuck (woggle) x 30 seconds

Sandbag Strides

This workout has two stages, a beginner level to help you get used to the movements and an advanced level for when you’re more confident with the routine. It’s designed so that you’re always on the move, making every second count.

Equipment needed - Sandbag

  • Alternate forward lunge with wood chop x 2 (Beginner) x 4 (Advanced)
  • Alternate reverse lunge with good morning x 2 (Beginner) x 4 (Advanced)
  • Alternate lateral lunge with front raise x 2 (Beginner) x 4 (Advanced)
  • Alternate curtsey lunge with hammer curl x 2 (Beginner) x 4 (Advanced)

Barbell Hell

Alternate between heavy technical lifts and basic bodybuilding movements in this demanding barbell workout. Use a weight that challenges you and gradually complete fewer reps as you progress to the next set.

Equipment needed - Barbell

  • Set 1 (Hang cleans x 10, Burpees x 10, Power clean x 9, Squat jump x 9)
  • Set 2 (Hang cleans x 8, Burpees x 8, Power clean x 7, Squat Jump x 7)
  • Set 3 (Hang cleans x 6, Burpees x 6, Power clean x 5, Squat Jump x 5)
  • Set 4 (Hang cleans x 4, Burpees x 4, Power clean x 3, Squat Jump x 3)
  • Set 5 (Hang cleans x 2, Burpees x 2, Power clean x 1, Squat Jump x 1)

Lift and Learn

These three big compound movements are a great introduction to Olympic style lifting and offer an intense full-body workout. Aim to complete each movement in a minute with minimal rest time between sets.

Equipment needed - Barbell

  • 40% of maximum weight (Power clean x 6, Front squat x 10, Strict press x 6)
  • 60% of maximum weight (Power clean x 6, Front squat x 10, Strict press x 6)
  • 80% of maximum weight (Power clean x 4, Front squat x 8, Strict press x 4)

School Run

Make the most of your trips to school with your little ones and have some fun along the way. This workout can be completed in the gym, but why not get the kids involved? These high intensity yet simple exercises are a great way to stay healthy as a family.

Equipment needed - Treadmill (Optional)

  • Set 1 (Run x 1 minute, High knees x 50 reps)
  • Set 2 (Run x 1 minute, Squats 25 x reps)
  • Set 3 (Run x 1 minute, Burpees x 10 reps)
  • Set 4 (Run x 1 minute, Jumps squats x 25 reps)
  • Set 5 (Run x 1 minute, Ice skaters x 50 reps)

Street Workout

With a great combination of cardio and resistance training, this 10 Minute Workout requires minimal equipment but offers great results. If you can’t get down to the gym, don’t worry, this routine is ideal for training in the great outdoors.

Equipment needed - Bars

  • Burpees x 1 minute
  • Tricep dips x 1 minute
  • Balancing pistol squats x 30 seconds on each leg
  • Abdominal tuck x 1 minute
  • Pull up x 1 minute
  • Repeat

Sandbell Core 450

Add strength and definition to your core muscle groups with this 10-minute sandbell workout. Complete three sets of each exercise and as you grow more confident, try to complete the routine faster or with a heavier sandbell.

Equipment needed - Sandbell

  • Sandbell ribbon x 30 reps
  • Torso twist x 30 reps
  • Left to right woodchop x 30 reps
  • Right to left woodchop x 30 reps
  • Slam between the legs x 30 reps
  • Repeat x 3

Sandbell Football Winner

Polish your football skills with this sandbell 10 Minute Workout. This ascending routine has seven exercises that increase in reps for each set. Put yourself to the test and see how many sets you can complete in 10 minutes!

Equipment needed - Sandbell, BOSU balance trainer

  • Throw in x 2 reps (increase by 2 after each set)
  • Woodchop kick through left x 2 (increase by 2 after each set)
  • Woodchop kick through right x 2 (increase by 2 after each set)
  • Plyometric slam x 2 (increase by 2 after each set)
  • Bosu rebounder keeper drill x 2 (increase by 2 after each set)
  • Fast feet lateral drill x 2 (increase by 2 after each set)
  • Keeper reach drill x 2 (increase by 2 after each set)

ViPR Oar Inspiring

With the help of a ViPR training tube, this 10 Minute Workout is perfect for improving your rowing technique. Aim to use a weight that challenges you to get the most from this full-body workout.

Equipment needed - ViPR training tube

  • Front Squat x 1 minute
  • Rearfoot elevation with overhead lunge x 30 seconds on each leg
  • Canoe x 1 minute
  • Rear deltoid drag x 1 minute
  • Close grip row x 1 minute
  • Repeat

ViPR Manual Lifting Patterns

The correct form is essential for this workout. Using a ViPR training tube, the goal is to complete as many sets as possible in 10 minutes. Once you are confident with your technique, challenge yourself to finish more sets each time.

Equipment needed - ViPR training tube

  • Gorilla crawl x 20 reps
  • Lateral tilt with lateral shuffle to squat x 20 reps
  • Travelling shovel left x 20 reps
  • Travelling shovel right x 20 reps
  • Squat to elevator x 20 reps

Dumbbell Activating Arms

Give yourself an intense, full arm training session with our dumbbell 10 Minute Workout. For the best results, make sure you’re using a weight that is challenging during the first set and close to your maximum weight on the second.

Equipment needed - Dumbbells

  • Alternate curl to press x 2 minutes
  • Single dumbbell triceps extension x 1 minute
  • Alternative spider curl x 1 minute
  • Forearm curls x 30 seconds on each arm
  • Rear flys x 1 minute
  • Alternate curl to press x 2 minutes

BOSU Glute Activation

Target and strengthen your glutes with our BOSU glute activation 10-minute workout. While using a BOSU balance trainer, complete three sets of each exercise with a 30-second rest between sets.

Equipment needed - BOSU balance trainer

  • Curtsey lunge x 1 minute
  • Straddle jumps x 30 seconds
  • Heel kicks x 1 minute
  • V-squat pulses x 1 minute
  • Repeat x 3

Dumbbell Developer

Created with runners in mind, our dumbbell developer 10 Minute Workout is designed to help you improve your speed and endurance. Whether you’re looking to raise your running game or simply want a strong training programme, this high-intensity circuit training will build up your strength and muscular endurance.

Equipment needed - Dumbbells

  • Lunge with plyometric leg drive left x 45 seconds on/15 seconds off
  • Lunge with plyometric leg drive right x 45 seconds on/15 seconds off
  • Plank runner with renegade row 45 seconds on/15 minutes off (4 runners and 2 rows)
  • Scorpion x 45 seconds on/15 seconds off
  • Rotational thruster left x 45 seconds on/15 seconds off
  • Rotational thruster right x 45 seconds on/15 seconds off
  • Russian twist x 45 seconds on/15 seconds off
  • Front squat x 45 seconds on/15 seconds off
  • Alternating row x 45 seconds on/15 seconds off
  • Deadlift x 45 seconds on/15 seconds off

BOSU Core Activation

Strengthen your core muscles in just 10 minutes with our BOSU core activation workout. Complete all five exercises using a BOSU balance trainer, while resting for 15 seconds between each exercise.  

Equipment needed - BOSU balance trainer

  • Rock n roller x 45 seconds
  • Side plank scissors x 45 seconds
  • Mountain climbers x 45 seconds
  • Sit up and twist x 45 seconds
  • Superman single leg pike x 45 seconds
  • Repeat

TRX Shoulder Stabiliser

Strengthen your upper body with our TRX shoulder stabiliser 10 Minute Workout. Using the TMX suspension trainer, complete all five exercises twice, aiming to rest as little as possible between each set.

Equipment needed - TMX suspension trainer

  • Prone alternate shoulder tap x 1 minute
  • Y shape rear deltoid fly x 1 minute
  • Press up x 1 minute
  • Double rotator cuff x 1 minute
  • Prone walk back to handstand x 1 minute
  • Repeat

TRX Plyometric legs

Make use of a TRX suspension trainer to build and strengthen your leg muscles with our TRX plyometric legs 10-minute workout. The aim of this routine is to complete the 100 rep workout as many times as possible in 10 minutes.

Equipment needed - TMX suspension trainer

  • Split squat (Left elevated) x 20 reps
  • Split squat (Right elevated) x 20 reps
  • Jump squat x 20 reps
  • Ice skater x 40 reps

Plyo Box Power

Achieve maximum results in minimal time with our Plyo box power 10 Minute Workout. Increase your strength and speed by completing as many rounds as you can in 10 minutes, only resting when you need to.  

Equipment needed - Plyometric box

  • Lateral shuffles - 10 reps
  • Decline clock press ups x 10 reps
  • Burpee box jumps x 10 reps
  • Incline plyometric close grip push ups x 10 reps
  • Depth jumps x 10 reps

Plyo Box HIIT

With 5 high-intensity exercises, this Plyo box HIIT workout maximises calorie burn in a minimal amount of time. Complete each workout twice, with a 30-second rest between each exercise. Once you’re confident with your technique, push yourself further by using a higher Plyo box.

Equipment needed - Plyometric box

  • 90-degree rotation box jumps x 30 seconds
  • Plyometric switch step ups x 30 seconds
  • Single leg rocket jumps x 30 seconds
  • Box overs x 30 seconds
  • Box donkey kicks x 30 seconds
  • Repeat

Kettlebell Wake Up

Train your whole body in just 10 minutes with our kettlebell wake up workout. There are six exercises in total, each targeting a specific muscle group. The goal of this workout is to complete as many rounds as possible (AMRAP) in just 10 minutes.

Equipment needed - Kettlebell

  • Two-handed swing x 20 reps
  • Seesaw press x 20 reps
  • Reverse lunge x 20 reps
  • Pendalay row x 20 reps
  • Front squat x 20 reps
  • Sit up and twist x 20 reps

Ab-solutelty Core-some

Sculpt and define your core muscles with our Ab-solutely Core-some workout. With just a medicine ball and 10 minutes, these five exercises will work your core hard. Complete each exercise in 45 seconds and rest for 15 seconds before starting the next.

Equipment needed - Medicine ball

  • V-sit halo x 45 seconds
  • Plank pass x 45 seconds
  • Transverse Mountain Climber x 45 seconds
  • Scissor leg crunch x 45 seconds
  • Leg flutter halo ball pass x 45 seconds
  • Repeat

12 Balls of Fitness

This high-intensity routine will give you a full-body workout with nothing more than a medicine ball. Work your way through the 12 exercises, increasing in reps as you progress. When you’ve finished the set, rest for 30 seconds, then begin a new set starting at 12 reps and work your way down.

Equipment needed - Medicine ball

  • Burpee x 1 rep
  • Press ups x 2 reps
  • Superman passes x 3 reps
  • Russian twists x 4 reps
  • Get Ups x 5 reps
  • Lunge rotations x 6 reps
  • Rainbow squat jumps x 7 reps
  • Thruster overhead throw x 8 reps
  • Mountain climbers x 9 reps
  • V-sits x 10 reps
  • Ball roll outs x 11 reps
  • Diamond press ups x 12 reps
  • Repeat

Krazy Kettlebells

Get your blood pumping with this 10-minute kettlebell superset circuit. The workout splits between two exercises for 60 seconds each, followed by a 60-second rest. When all three sets are completed, rest for 30 seconds and then move on the finisher, and give it all you’ve got!

Equipment needed - Kettlebell

  • Alternating kettlebell swings x 60 seconds
  • Burpee high pull x 60 seconds (Rest x 60 seconds)
  • Romanian deadlift x 60 seconds
  • Squat press x 60 seconds (Rest x 60 seconds)
  • Goblet squats x 60 seconds
  • Russian Twists x 60 seconds (Rest x 30 seconds)
  • Thrusters x 90 seconds

New Year Bells

This workout is all about speed, With only 10 minutes to spare, the aim is to finish as quickly as possible. Complete each exercise back-to-back, rest until the minute is up, then repeat until the 10 minutes are up.

Equipment needed - Sandbell

  • Quick hands x 20 reps
  • Ice skater grab x 18 reps
  • Jumping slam x 20 reps
  • V-sit body pass x 20 reps

Sandbell Blast

For an excellent calorie burning training programme, why not try our sandbell blast 10 Minute Workout? This full-body circuit has four explosive sandbell exercises to be completed in succession before resting for 1 minute. Repeat the circuit three more times for the best results.

Equipment needed - Sandbell

  • Sumo squat high pull x 14 reps
  • Thrusters x 14 reps
  • Kneeling sandbell rainbow slams x 14 reps
  • Sandbell chest pass, press up and roll x 14 reps
  • Repeat x 3

Grip It

This 10 Minute Workout may only have two exercises, but it’s no walk in the park. As it’s a continual superset, each exercise must be completed back-to-back with no rest time. Choose heavy kettlebells and give yourself a full-body strength workout.

Equipment needed - Kettlebells

  • Farmers walk x 20 steps
  • Double kettlebell front squat x 8 reps
  • Repeat x 8

Count & Cut

Give your lower body a blast with our Count & Cut 10 Minute Workout. Using an Alpha bag and a plyometric box, complete 20 reps of each exercise back-to-back. Aim to finish as many sets as possible in 10 minutes.

Equipment needed - Alpha bag, plyometric box

  • Alpha bag swing to shoulder carry x 20 reps
  • Plyo box step ups x 20 reps
  • Repeat x 10

The Alpha

Challenge your legs and upper body with this simple yet effective Alpha bag 10 Minute Workout. This is a continual superset, so you should rest as little as possible and push yourself to complete each exercise back-to-back.

Equipment needed - Alpha bag

  • Alpha bag lunges x 20 reps
  • Alpha bag rotations left x 10 reps
  • Alpha bag rotations right x 10 reps
  • Repeat x 8

The Battle Rope Test

Our Battle Rope 10 Minute Workout will put your endurance to the test. The upper body, strength-building exercises alternate between arms, with a 30-second rest after each set. See how far you can push yourself by completing as many sets as possible in just 10 minutes.

Equipment needed - Battle Rope

  • Single arm whips left x 30 seconds
  • Rest x 30 seconds
  • Single arm whips right x 30 seconds
  • Repeat x 10 minutes

Whippet

Take your training to the next level with this Battle Rope high-intensity interval training workout. With a range of exercises in this fast-paced circuit, it’ll really get your blood pumping and your whole body will feel the benefits.

Equipment needed - Battle Rope

  • Alternate whips with squats x 30 seconds
  • Circle wave x 30 seconds
  • Kneel to stand whips x 30 seconds
  • Press up to alternate  whips x 30 seconds
  • Low to high chop x 30 seconds
  • Jump slam x 30 seconds
  • Repeat

TRX Body Burnout

Put your body to the limit with our TRX body burnout 10 Minute Workout. Using a TRX suspension trainer and your own body weight, this continuous superset has a number of high-intensity exercises to activate a range of muscles for a complete workout.

Equipment needed - TRX suspension trainer

  • TRX chest press x 40 seconds
  • TRX high knees x 20 seconds
  • TRX row x 40 seconds
  • TRX jumping lunges x 20 seconds
  • TRX tricep extension x 40 seconds
  • TRX high knees x 20 seconds

Termina TRX

This 10 Minute Workout will challenge your strength, speed and balance. We’ve put together a list of exercises to complete with a TRX suspension trainer, designed to give your whole body an intense workout. Aim to finish as many sets as possible in 10 minutes.

Equipment needed - TRX suspension trainer

  • L-sit pull ups x 5
  • Single leg burpees x 10
  • Squat jumps x 15
  • Side Plank knee tucks x 20

Get your pump on. Upper body workout

Make the most of your upper body training with our get your pump on 10 Minute Workout. Each exercise uses a resistance band to isolate muscle groups in your shoulders and arms. This is a continuous superset, so aim to complete each workout with minimal rest.

Equipment needed - Resistance band

  • Triceps extension x 21 reps
  • Frontal raise x 21 reps
  • Lateral raise x 21 reps
  • Bicep curls x 21 reps
  • Seated rear flys x 21 reps

Booty Band

Give your glutes a blast with our booty band 10 Minute Workout. This high-intensity training (HIIT) programme utilises a resistance band to help strengthen and sculpt your lower body muscles, with a 30-second rest after each exercise.

Equipment needed - resistance band

  • Crossovers x 30 seconds
  • Kickbacks x 30 seconds
  • Squat with leg lift x 30 seconds
  • Squat with half moon x 30 seconds
  • Glute bridge abduction x 30 seconds
  • Repeat

Total body. Kettlebell workout

Test your strength with our full body kettlebell workout. This is an every minute on the minute (EMOM) circuit, decreasing in push-up reps as you progress through each set. Once you complete a set, rest for the remainder of the minute before beginning the next set.

Equipment needed - Kettlebell

  • Kettlebell swings x 20
  • Push-ups x 10
  • Repeat x 10 minutes (Decrease push-ups by 1 after each set)

ViPR Ladder. ViPR Workout

Push yourself harder with our ViPR ladder 10 Minute Workout. Each set increases in difficulty as you progress, so you’ll be challenged more and more as you move forward. After you complete a set, rest for 45 seconds before taking on the next one.

Equipment needed - ViPR training tube

  • Set 1 (Cylinder lift x 1, Lateral lift x 2, Ice skater x 3, shovel x 4)
  • Set 2 (Cylinder lift x 2, Lateral lift x 3, Ice skater x 4, shovel x 5)
  • Set 3 (Cylinder lift x 3, Lateral lift x 4, Ice skater x 5, shovel x 6)
  • Set 4 (Cylinder lift x 4, Lateral lift x 5, Ice skater x 6, shovel x 7)
  • Set 5 (Cylinder lift x 5, Lateral lift x 6, Ice skater x 7, shovel x 8)

ViPR Piping Hot. ViPR Workout

Grab a ViPR training tube and put your core and lower body to the test with this 10 Minute Workout. Each set is split into two exercises, the first with 10 reps and the second to use up the remainder of the minute. As you progress, aim to complete the first exercise quicker, so that you can complete more reps of the second exercise.

Equipment needed - ViPR training tube

  • Halo thread the needle x 10 reps
  • V-sit and row for the remainder of the minute
  • Curtsey lunge with rotation x 10 reps
  • Long press pulse squats for the remainder of the minute
  • Repeat x 5

Warm Up

Get your blood pumping and your body warmed up with our 10 Minute Workout. This is a great full-body circuit to get you prepared for any type of training. Complete the set twice to ensure your muscles are thoroughly stretched out and ready for action.

Equipment needed - None

  • Jump pulses x 30 seconds
  • Windmill x 30 seconds
  • Lunge overhead reach x 30 seconds
  • Inchworm x 30 seconds
  • Mountain climbers x 30 seconds
  • Repeat x 2