Identification

• Prioritize your specific fitness goals, with the help of a licensed medical professional. You should order a physical examination that checks height, weight and blood composition to screen for ailments and determine whether your body is actually fit for strenuous exercise. In certain cases, your physician may even argue that weight loss is mandatory to counteract the adverse effects of conditions such as obesity and diabetes.
  
  The 10-minute workout emphasizes exercises that work a broad range of muscle fibers, but can be specialized to target certain areas. Add additional sets and time to enhance the development of a particular body part. Categorize your strength regimen into lower and upper body; and remember to work larger muscle groups first to preserve energy.
  
  

Lower Body

• Begin your exercise routine at the squat rack or Smithe Machine with free weights. Muscle and Fitness magazine identifies squats as the most important exercise to work your legs and core muscles. Control the barbell with your arms and shoulders, and lower your body as if taking a seat---with hips parallel to the floor. Explode back upwards and keep your knees slightly flexed to complete one repetition. Perform one to three sets of eight to 12 repetitions. Walk briskly and stretch before and after sets to preserve time and avoid injury. You may also consider alternating calf raises with squats at this station.
  
  

Upper Body

• Remove the weights from the barbell at the squat rack and use the equipment as a versatile instrument to train your upper body. You will work opposing muscles quickly with the same bar to save time, while allowing adequate rest. Use the barbell for one to two sets of upright rows, standing shoulder presses, bicep curls and reverse bicep curls. Experienced athletes may wish to replace these individual exercises with power cleans to save time.
  
  Perform the power clean by facing the barbell and holding it with an overhand grip at waist level. Crouch down to the floor with your rear end out and torso parallel to the ground before exploding back upward while using your forearms to snap the weight back to an underhanded grip at shoulder height. You may continue by pressing the weight overhead, or dropping back down for more repetitions. Power cleans are Olympic-style lifts that work every major muscle group.
  
  Complete your upper body workout with the bench press. Alternate between flat, decline and incline benches each session to work different areas of your chest. You may also consider push-ups as a means to strengthen the chest, shoulders and triceps. Perform sit-ups in between chest work to exercise your abdominal muscles.
  
  

Cardiovascular

• Begin with a moderate jog, before running on the treadmill at a fast pace for as long as possible. You should be running at a pace that is roughly at 80 percent of top-line speed. This high-intensity cardiovascular work is built to save time, while improving blood flow and lung capacity. Cool down afterward by walking and stretching to avoid injury.
  
  

Warnings

• Wasting time is the biggest impediment to the success of the 10-minute workout. Dedicate yourself to making every second count by stretching, and even working separate muscle groups in between sets. Do not waste precious moments chit-chatting with hangers-on in the gym.