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New Study Highlights Efficiency of ’10-10-10′ Workout for Rapid fitness Gains – A straightforward workout routine involving 10 repetitions of 10 exercises, completed for 10 rounds, is gaining traction among fitness enthusiasts and trainers for its time-efficiency and full-body benefits. Developed initially by CrossFit coach Ben Bergeron, the method is now being validated by preliminary studies at the University of California, Los Angeles (UCLA), showing significant improvements in cardiovascular health and muscular endurance in participants after just four weeks.
The appeal of this workout lies in its simplicity. The format is remarkably easy to understand: perform 10 repetitions of each exercise for 10 rounds. The entire workout can be completed in as little as 20-30 minutes, making it ideal for individuals with busy schedules. While the initial 10 rounds may seem daunting, especially for beginners, the routine is easily scalable. Individuals new to exercise are encouraged to start with 5 rounds, gradually increasing the number as thier fitness level improves. Tracking completion time is a key component, allowing individuals to monitor progress and strive for faster times or additional rounds with each attempt.
- 10 goblet squats – Holding a dumbbell or kettlebell close to the chest.
- 10 burpees – A full-body exercise combining a squat, push-up, and jump.
- 10 goblet reverse lunges (5 reps each side) – Stepping backward into a lunge while holding a weight.
- 10 push-ups – A classic upper-body exercise.
For those seeking variety, consider incorporating this minimal-kit, full-body session alongside other routines. A complementary five-move strength workout, focusing on bodyweight exercises, is available here, and is especially well-suited for beginners or those returning to exercise after a break. Alternatively, a 30-minute full-body dumbbell workout, designed to target all major muscle groups, can be found here. Remember to consult with a healthcare professional before starting any new exercise program.
