by Ben Edwards

Created on: April 10, 2009

When you only have 10 minutes to work out you've got to choose exercises that give you maximum results in minimal time.

This isn't the time to be doing dumbbell curls and calf raises. Isolation exercises involve movement around a single joint and they don't work nearly as much muscle mass over a large range of motion like compound exercises do.

Compound exercises involve movement around multiple joints and usually require a relatively large range of motion. They stimulate a much larger amount of muscle mass than isolation exercises.

A circuit-type workout where you move from one exercise to another with minimal rest between exercises is the best way to get the most work in during the 10 minutes.

Moving from a lower-body compound exercise to an upper-body compound exercise - and then alternating back and forth - is a great way to cut down the need for rest between sets. That way you'll be resting your upper-body while you do your lower-body exercises and vice versa.

The equipment you have access to will determine what your workout will look like. Even with only your bodyweight it's possible to get an effective workout in 10 minutes.

A sample bodyweight routine for a beginner can be as simple as this:

-Walking Lunge (lower-body)

-Pushup (upper-body)

-Squat (lower-body)

-Pullup (upper-body)

Perform each exercise until you can't complete another rep in good form. Then move as quickly as possible to the next exercise. Repeat that process for 10 minutes - rotating through all 4 exercises as many times as possible in that time period. You'll get a great workout that includes a significant cardiovascular workout as a result of the short rest periods between exercises.

There are many effective workouts that can be accomplished in 10 minutes. These can range from a 10-minute circuit-type routine to 10 minutes of burpees.

Performing one compound exercise for 10 minutes is another effective workout that will leave you huffing and puffing. Remember to choose a compound exercise that utilizes a large amount of muscle mass.

Ten minutes of dumbbell curls won't stimulate much muscle mass. Change that to 10 minutes of power cleans and overhead presses with a challenging weight and you'll work a large amount of muscle mass - both upper-body and lower-body.

These single-exercise 10-minute workouts work effectively with bodyweight exercises too. Ten minutes of bodyweight squats will leave you panting and your legs burning. Ten minutes of pushups will have similar results, but will target your upper-body.

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