{"id":44489,"date":"2024-01-29T04:00:00","date_gmt":"2024-01-29T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/10-min-strength-workout\/"},"modified":"2025-05-16T12:00:19","modified_gmt":"2025-05-16T10:00:19","slug":"10-min-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/10-min-strength-workout\/","title":{"rendered":"Workout of the week: 10-min strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ strength workout \/ 10 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Dumbbells &amp; barbell&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Beyond sculpting muscles,&nbsp;<strong>strength workouts are the cornerstone of a resilient physique<\/strong>. Besides, they&nbsp;<strong>boost your metabolism, fortify your joints, and help you minimize the risk of injuries.<\/strong>&nbsp;Weightlifting sessions typically last 30 to 60 minutes; today, we bring one session shorter than that but equally effective.&nbsp;<\/p>\n\n\n\n<p>This&nbsp;<strong>10-minute<\/strong>&nbsp;<strong>strength workout&nbsp;<\/strong>is a quick and simple session.<strong>&nbsp;<\/strong>It has only&nbsp;<strong>2 exercises,&nbsp;<\/strong>and you must perform both for&nbsp;<strong>1 minute<\/strong>, during<strong>&nbsp;5 rounds<\/strong>. Since is such a short workout, you get&nbsp;<strong>no time to rest&nbsp;<\/strong>\u2014 the goal is to raise your metabolism and create a challenging training session.&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Curl to shoulder press<\/li>\n\n\n\n<li>Barbell squat<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready, set, go!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 exercises<\/li>\n\n\n\n<li>1 minute each<\/li>\n\n\n\n<li>5 rounds<\/li>\n\n\n\n<li>No resting time<\/li>\n\n\n\n<li>10 minutes total&nbsp;<\/li>\n\n\n\n<li>Equipment: Dumbbells <\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>5 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; CURL TO SHOULDER PRESS<\/h3>\n\n\n\n<p><strong>1 minute<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab two dumbbells with adequate weight for your fitness level.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Standing up straight, have the dumbbells resting at your sides with the palms facing inwards.&nbsp;<\/li>\n\n\n\n<li>Slowly raise your forearms forward until your wrist rests above your elbow.<\/li>\n\n\n\n<li>Now explosively lock out your arms and raise the dumbbells above your head.<\/li>\n\n\n\n<li>Hold the position for a second and return to the starting point by reversing the motion.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; BARBELL SQUAT<\/h3>\n\n\n\n<p><strong>1 minute<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a standing position with the barbell in a rack position (barbell resting loosely in palms, upper arm horizontal).<\/li>\n\n\n\n<li>Begin the movement by squatting down, and keeping the back straight.&nbsp;<\/li>\n\n\n\n<li>Aim to drop the hips just below the knees while maintaining balance and control of the bar.<\/li>\n\n\n\n<li>Return to the start position and repeat for reps or time.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Just conquered our strength workout? Find more empowering options below: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-bodyweight-fullbody-workout\/\">20-min bodyweight full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-tabata-workout\/\">20-min Tabata workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-metabolic-strength-workout\/\">15-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-new-years-day-workout\/\">20-min New Year&#8217;s Day workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/28-min-chr-hiit-smas-workout\/\">28-min Chr-HIIT-smas workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-back-strength-workout\/\">20-min back strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/28-min-cardio-workout\/\">28-min cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-kettlebell-amrap\/\">20-min kettlebell AMRAP workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-50-reps-workout\/\">15-min 50 reps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-lower-bodyworkout\/\">20-min lower body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/25-min-functional-strength-workout\/\">25-min&nbsp;functional strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30min-fullbody-workout\/\">30-min full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15min-upper-body-workout\/\">15-min upper body workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ strength workout \/ 10 minutes Equipment: Dumbbells &amp; barbell&nbsp; Beyond sculpting muscles,&nbsp;strength workouts are the cornerstone of a&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44490,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 10-min strength workout | EVO Fitness","_seopress_titles_desc":"Finish the first month of the year stronger with this invigorating 10-minute strength workout, designed to build muscle.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,935,936,1171],"class_list":["post-44489","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-workout-of-the-week","tag-wow","tag-strength-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44489","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44489"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44489\/revisions"}],"predecessor-version":[{"id":54767,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44489\/revisions\/54767"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44490"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44489"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44489"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44489"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}