10-Minute Bodyweight Strength Training Workout for Stronger Bones and Muscles

Research has shown the numerous benefits of strength training, such as increasing muscle mass, preventing bone loss, and boosting self-confidence. If you’re pressed for time and looking for a quick yet effective workout to complement your favorite sport or fitness routine, a short bodyweight strength training session might be just what you need.

In this episode of Good Moves, Kat Atienza, co-owner of Sessions, guides you through a fast-paced strength training class that you can add to your run, bike ride, yoga practice, or climbing session to enjoy these benefits. This workout is also ideal for those with a busy schedule who want a quick fitness fix.

Following a brief warm-up, you’ll dive into a series of muscle-strengthening exercises. At the beginning of the workout, Atienza explains, “We have two sets of exercises, with three movements in each set. Each work interval is 30 seconds with a 10-second rest, and we’ll repeat everything twice.”

Expect a variety of movements that target different parts of your body, including leg exercises like lunges and good mornings, core work like push-ups, and arm exercises like side planks. At the end of the session, Atienza includes a short stretching routine to help you cool down.

If you’re excited to start exercising, put on your sneakers and prepare your mat. You can follow the full workout video here, and as Atienza suggests, incorporate your favorite exercises into your regular routine to continue strengthening your muscles and bones during each workout session.