Quick and Dirty: The 10 Minute Tantrum

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I asked my trainer Dave from Contemporary Athlete to come up with a workout that can be done in about 10 minutes.  His response was The 10 Minute Tantrum.  This is hard, I mean, really hard, but you’ll get a super intense burn and it’s over before Dora the Explorer crosses volcano mountain!  Think naptime, early morning, post kid-bedtime, or in-between-times.

Quick and dirty is the name of this game. With the ever-increasing desire for workouts that take less time and get you greater results, I write this little snippet of Awesome <-(Awful)!  Just so we are clear the suck factor of this one is about a 9 out of 10.

The 10 Minute Tantrum

The 10 Minute Tantrum (10 minute tantrum printable PDF)

Here are the things you need:

  • Enough floor space for you to collapse onto when your done
  • You

(a stopwatch is also helpful or use a phone app that has a timer function)

Here is how it works…

First round, you’ll do 30 seconds each of the following exercises, then rest for 1 minute.

30”/30”/30”/30” – 1 minute rest

Burpee/Jumping Jack
Mountain climber – foot outside hand
Burpee/Jumping Jack
Mountain climber –foot outside hand

10 Minute Tantrum Round 1

Second round, you’ll do 20 seconds each of the following exercises, then rest for 1 minute.

20”/20”/20”/20”/20”/20” – 1 minute rest

Push-up
Scrunched Plank
Skydiver
Push–up
Scrunched Plank
Skydiver

10 Minute Tantrum Round 2

Third round, you’ll do 15 seconds each of the following exercises, then you’re DONE!

15”/15”/15”/15”/15”/15”/15”/15”/15”/15”/15”/15” – Done!

Tuck jump
Bodyweight squat
Lunge Jump
Bodyweight squat hold
Tuck jump
Bodyweight squat
Lunge Jump
Bodyweight squat hold
Tuck jump
Bodyweight squat
Lunge Jump
Bodyweight squat hold

10 Minute Tantrum Round 3

The trade off to make this super short workout effective is intensity. You must attack every exercise as if you were only going to have to do 10 seconds of it and only 10 seconds of it for the entire day.

It’s not the cat’s pajamas, it will not replace a real training day but it will keep you moving and ultimately, something is way better than doing absolutely nothing!

Download your 10 minute tantrum printable PDF!

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Good Luck, And Ninja Up!

– David Bender, Owner/Head Trainer at Contemporary Athlete

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