Sometimes the hardest part of a workout isn’t the burpees or the squats—it’s just pressing play and getting started. But as Tanner Courtad, fitness instructor and founder of Future Self, puts it, momentum is everything. Once you get moving, the rest falls into place. That’s the philosophy behind this 10-minute total-body burner, designed to hit your upper body, shoulders, lower body, and core—no fancy equipment required (though dumbbells can kick things up a notch). Whether you’re squeezing in a quick session before work or need a midday energy boost, this routine proves that short doesn’t mean easy. And if it does feel too easy? Grab heavier weights and go again. The beauty of efficiency is that it leaves room for progression.
The Warm-Up: No Wasted Minutes
Courtad wastes zero time—because when you’ve only got 10 minutes, every second counts. The warm-up is simple but strategic: light jogging in place to get the blood flowing, followed by arm circles to loosen up the shoulders. No frills, no drawn-out stretches. Just enough to prep your body for the work ahead. He also outlines the workout’s structure: 10 unique moves (no repeats!), each performed for 45 seconds with 15 seconds of rest. This isn’t just a random sequence; it’s a carefully curated mix of compound and isolation exercises designed to maximize effort without sacrificing form. The goal? Keep your heart rate up while targeting every major muscle group.
Lower Body Meets Upper Body: The Compound Advantage
Forget the old-school split of “leg day” versus “arm day.” This workout thrives on integration. Squats morph into overhead presses, lunges pair with bicep curls, and side raises sneak in during transitions. By combining movements, Courtad ensures you’re not just building strength but also improving coordination and endurance. It’s functional fitness at its finest—the kind that translates to real-world activities, like hauling groceries or chasing after a runaway dog. And because the exercises flow seamlessly, there’s no downtime to second-guess your life choices. Just keep moving.
Shoulders and Back: The Unsung Heroes
Ever notice how tight shoulders can ruin your entire vibe? Courtad tackles that head-on with front raises that evolve into shoulder flys, plus rows paired with tricep extensions. These moves aren’t just about aesthetics (though defined shoulders are a nice bonus); they’re about posture, mobility, and preventing that dreaded hunch from too much screen time. The key here is control—no wild swinging or momentum cheating. If your dumbbells feel light, slow down the tempo. Muscles don’t know weight; they know tension.
Core Work: More Than Just Abs
Bird dogs and jack knives close out the session, proving that core training isn’t just crunches. These exercises challenge stability, engage the often-neglected lower back, and even sneak in some glute activation. Courtad’s cueing is spot-on: “Imagine balancing a tray on your back during bird dogs” or “Draw your belly button toward your spine in the jack knife.” It’s subtle, but those mental cues make all the difference in maximizing engagement. And since core strength is the foundation for everything from deadlifts to picking up your kid, this isn’t the section to phone in.
No Cooldown? No Problem.
True to its “short and effective” ethos, the workout wraps without a guided cooldown. But that doesn’t mean you should collapse onto the couch immediately. A quick stretch or foam-rolling session (like this 6-minute cooldown or Danielle Gray’s foam roller guide) can help ease tension and speed recovery. Think of it as the cherry on top of a sweat sundae. And if you’re hungry for more, the PS Fit YouTube channel has everything from HIIT to boxing—because variety is the spice of fitness.
Courtad’s approach is a reminder that fitness doesn’t need to be complicated to be effective. Sometimes, all it takes is 10 minutes, a little grit, and the willingness to press play. So next time you’re debating whether to skip a workout, remember: momentum starts with one move. And hey, if “Bachelorette” alums can make time for it, so can you.
