Are 10-minute workouts actually effective?
The answer is yes!10-minute workouts can be very effective if they are structured properly with high intensity, compound exercises and minimal rest. Learn more and get tips and a quick workout example to try on a busy day.
What makes a 10-minute workout effective?
To make shorts workouts effective, focus on compound exercises, high intensity and minimal rest.
At Björn Borg, we believe you don’t live to train, you train to live. It’s about becoming the best version of yourself in a way that fits real life.
Some days we have time for longer, structured workouts or a run outside, but some days are busy and a quick workout is all there is time for.
Short workouts aren’t about doing less; they’re about doing what matters most. When you train with purpose, even short sessions can drive real results.
The key is pushing the right stimulus and showing up consistently.
Focus on what drives performance:
Intensity matters more than time
Compound exercises maximise output in less time
Minimal rest keeps effort and stimulus high
Consistency builds results over time
What to wear for the workout
We have a wide selection of sports clothes for men, in many different styles and colours.
Why not go for a loungewear look with a sweatshirt or hoodie, paired with matching sweatpants. Perfect for a quick workout and then off to meeting your friends, run errands or go grocery shopping, and still look sporty and stylish.
What is the best workout if you only have 10 minutes?
When time is limited, full-body training is the most effective approach. Instead of isolating one muscle group, you engage multiple muscles at once and get more value out of every minute.
Here’s an effective 10-minute full-body workout you can do anytime.
Do 40 sec. work, 20 sec rest/transition and repeat x2.
Squats
Push ups
Lunges
Plank
Bicycle crunches
Can you build muscle with 10-minute workouts?
Yes, but only to a certain point. Short workouts can stimulate muscle growth, especially when training is focused and consistent.
But they don’t work in isolation. To build muscle over time, they need to be part of a structured training approach.
When they work best:
For beginners building a foundation
During busy periods when time is limited
For maintaining muscle and strength
What matters most:
Progressive overload is still key
Increase difficulty over time
Use harder exercise variations
Add more reps or improve control and tempo
Combine short sessions with longer, structured workouts and a long-term training plan
What can (and can’t) 10-minute workouts do?
Short workouts can be powerful when you use them with purpose.
They’re not a shortcut, but a way to keep your training consistent and effective when time is limited.
What they can do:
Improve overall fitness and work capacity
Maintain muscle and strength during busy periods
Build muscle, especially if you’re a beginner or returning to training
Increase training frequency without adding long sessions
Help you stay consistent when your schedule is unpredictable
What they can’t do alone:
Maximise muscle growth for more advanced lifters
Replace a structured, progressive training plan long term
Fully optimise strength development at higher levels
To get the best results and gains, combine short, high-effort sessions with longer, more structured workouts.
Together, they create a balanced approach that supports both performance and progression over time.
Stylish workout clothes for her
Go for a stylish athleisure look with a pair of gym leggings together with a matching sports bra and top.
The style goes perfect from the quick workout, to the busy working day, as well as for errands and the coffee break with a friend.
Look into our big selection of sports clothes for women and find your favourites.
What are supersets and why do they work for short workouts?
Supersets are a simple training method where you perform two exercises back-to-back with little to no rest in between.
They’re especially effective when time is limited. By cutting down rest and keeping the intensity high, you get more work done in less time without losing quality.
Benefits of supersets:
Save time by reducing rest periods
Keep muscles under constant tension
Increase overall training intensity
Train more muscle groups in less time
Improve efficiency without sacrificing results
If you’re unsure how to build a superset, keep it simple:
Pair opposite muscles to maintain output and reduce fatigue
Example: push-ups + rowsPair upper and lower body to keep intensity high without fatiguing one area
Example: squats + shoulder pressPair strength with core to add stability without extending the workout
Example: lunges + plank
To get more inspiration, read more here about supersets and get more workout examples.
How to get real results from short workouts
Some last tips along the way. To make short workouts effective, focus on quality and consistency:
Train close to failure to maximise stimulus
Focus on form and control, not just speed
Stay consistent during the week and combine these shorter workouts with longer, structured split sessions that target specific muscle groups
Progress exercises over time by increasing difficulty
10-minute workouts are not a shortcut, they’re a strategy for consistency.
Done right, they help you stay fit, build a strong foundation and keep your training on track, even when life gets busy.