WHEN THINGS GET busy, exercise is typically the first thing erased from my to-do list. And I’m certainly not the only one—“lack of time” is one of the most commonly cited barriers to exercise, according to the Centers for Disease Control and Prevention. When I do have a spare 10 minutes here and there, it hardly seems like enough time to do much of anything—let alone get in a workout that feels effective.
But here’s the thing about exercise: Something is always better than nothing. And as much as we at Women’s Health preach that, we also understand there aren’t too many 10-minute strength programs out there that make you feel like you actually did something.
So we made one. Introducing: The WH+ Muscle in Minutes workout series.
START YOUR FIRST MUSCLE IN MINUTES WORKOUT HERE
Five dumbbell-only, 10-minute workouts, each targeting your major muscle groups to help boost strength and build muscle mass—all designed by me, Cori Ritchey, certified strength and conditioning specialist, and fitness editor here at Women’s Health.
How to Get the Most Out of This Program
Five videos, countless workouts.
The great thing about this program is you can customize workouts to match your schedule and your goals. If you only have 10 minutes, work the muscle group that speaks to you that day. If you have more time, mix and match. And if you start a second video, feel free to skip past the warm up—I won’t tell anyone.
Here’s a few ways to structure your workout based on how much time you have.
If you have….
10 Minutes:
- Any Muscle in Minutes video!
20 Minutes:
- Quads and Calves + Glutes and Hamstrings
- Push + Pull
- An upper or lower body workout of your choice + Core
30 Minutes:
- Quads and Calves + Glutes and Hamstrings + Core
- Push + Pull + Core
- Both upper workouts or both lower workouts + Core
40 Minutes:
- Quads and Calves + Glutes and Hamstrings + Push or Pull + Core
- Quads and Calves or Glutes and Hamstrings + Push + Pull + Core
- Quads and Calves + Glutes and Hamstrings + Push + Pull
50 Minutes:
- Hit every major muscle group with all five!
Start your first Muscle in Minutes workout now—and unlock dozens of other members-only perks, including workout plans, nutrition guides, and so much more.
How to Select Your Weights
Yes, you can get in a solid workout in 10 minutes—but only if you use weights that truly challenge you. Just because a workout is short doesn’t mean it’s time to coast. To get the most out of the brief time you have, you need to push yourself each and every set.
For each exercise, you’ll have 45 seconds to try and get in about eight reps. You’ll repeat this for three sets. Use the first set to warm up the move and get comfortable, and then really challenge yourself off the last two sets. Choose weights that leave you really struggling by that 8th rep—you may have one or two good-form reps left in the tank, but not much more than that.
It might take some experimenting to figure out what that feels like for you, and that’s okay! Start lighter, and gradually increase weight as you go. Your last two to three reps should feel challenging—they’ll likely be much slower than your first few as your muscles begin to fatigue.
Throughout this program, you’ll see a variety of exercises. Since you’ll be working many different muscles with different strength levels, you’ll likely need a range of weights. For instance, the weight you use for triceps extensions won’t be the same you use for Romanian deadlifts. Have several dumbbell options handy so you can work each muscle appropriately.
Our Favorite Adjustable Dumbbells
If you’re not sure where to start, try using 5- to 10-pound dumbbells for upper body exercises, and increase by 2.5 pounds at a time as you get stronger. For lower body exercises, begin with 10- to 20-pound dumbbells, and increase in increments of 5 pounds.
Why It Works
I know what you’re thinking: Cori, it’s 10 minutes. That’s not long enough to have any substantial impact on my strength, let alone health.
Research suggests otherwise. Just 15 minutes a week of moderate-to-vigorous exercise (where holding a casual conversation while moving was difficult), was associated with 16 to 18 percent lower mortality and cancer risk, according to a 2022 study published in the European Heart Journal, which assessed the health outcomes and activity levels of over 70,000 people ages 40 to 69. Twenty minutes per week was associated with lower cardiovascular disease mortality risk.
The secret is this: It’s not about how long you workout—it’s about what you’re doing and how hard you’re working. I created this program with strength and muscle in mind, prioritizing hard-hitting compound moves that work multiple muscle groups at once to get you more bang for your buck. Pair these easy-to-follow, three-move routines with weights that truly challenge you, and you’ll have a solid muscle-building burn that gets you in and out of the gym in record time.
And no, this program isn’t just for those of you with tight timelines. If you have more time, you can stack several videos together to get a more comprehensive workout—or repeat one to hammer a specific body part.
Meet The Trainer
Allow me to introduce myself! My name is Cori Ritchey, C.S.C.S., and I started my career in fitness nearly eight years ago. After completing my undergraduate degree in Kinesiology from Penn State University, I started teaching various group fitness classes and slowly gained my own personal training clients. In 2021, I pursued a Master’s degree in Journalism, and three years later, became the fitness editor here at Women’s Health. These days, I'm also a strength and conditioning coach, and continue to teach both private and group fitness clients. My goal is to help people find solace and community in the gym—regardless of their size, race, age, or background.
More Perks Of Joining WH+
When you sign up for a Women's Health+ premium membership, not only do you get access to all five Muscle in Minutes workouts, you also get access to the following perks.
- A year’s worth of health programming, from nutrition guides to targeted workout plans, all created by WH editors and experts
- Exclusive fitness challenges, including the popular Glute Gains Challenge and Ultimate Pull-Up Plan
- 450+ streaming workouts with 1 year of our All Out Studio fitness app (a $90 value)
- Hundreds of easy, healthy recipes, plus our High-Protein Meal Prep Manual
- Unlimited WomensHealthMag.com content and a one-year print magazine subscription
Video Director Janie Booth
Director of Photography Derrick Saint Pierre and Romy Rainer
Video Editor Josh Archer
Hair and Makeup Sara Jade
Photographer Rona Ahdout
Find the Perfect Women’s Health Training Program for You
Cori Ritchey, C.S.C.S., is the fitness editor at Women's Health, as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men’s Health, HealthCentral, Livestrong, Self, and others.
