You Only Need 10 Minutes For Tanner Courtad’s Quick but Effective Strength Workout

“Sometimes pressing play and just starting is the hardest part,” says fitness instructor Tanner Courtad in this total-body workout video. “But what you’ll always find out is that you build momentum, and once you have momentum, you just have to maintain it.”

A “Bachelorette” alum and the founder of Future Self, Courtad leads this 10-minute workout that focuses on the upper body, shoulders, lower body, and core, and can be completed with your own bodyweight or with a pair of light or medium dumbbells. If you find that this class is a bit too easy — and if you can maintain good, safe technique — try increasing your weight and pressing play on this class again.

As Courtad explains in the video, 10 minutes is all you need to do this “short but effective” workout. To get started, he warms up with a light jog in place, followed by arm circles. During the warm-up, Courtad explains the format of the class, which includes 10 different moves (no repeats!), each consisting of 45 seconds of work followed by 15 seconds of rest.

He then takes the class through different lower- and upper-body movements, incorporating squats to overhead presses, and lunges to bicep curls or side raises. The upper-body exercises include front raises into shoulder fly movements, and rows with tricep extensions. The last phase of the workout includes core work, like bird dogs and jack knife exercises.

Courtad is assisted by Tyler Hightower on the right and Paris Nicole on the left. Nicole has also assisted with our dance-inspired 30-Minute Cardio Circuit with “Dancing With the Stars” alum Lindsay Arnold and our fun 10-Minute Outdoor HIIT Session from Jenna Willis.

With an emphasis on making this a fast and easy-to-finish workout, there is no guided cooldown at the end. If you’re looking for something to follow along with, we recommend trying this quick 6-Minute Cooldown from Sweat and Tell or this guide to using a foam roller from Danielle Gray. For more workout videos — including high-intensity interval training (HIIT), boxing, low-impact workouts, and more — be sure to subscribe to our PS Fit YouTube channel.

Name: Tanner Courtad

Shirt: Dick’s Sporting Goods

Shorts: Dick’s Sporting Goods

Shoes: Nobull

Name: Tyler Hightower

Shirt: Fabletics

Shorts: Fabletics

Shoes: Nobull

Name: Paris Nicole

Outfit: Vuori

Shoes: Nobull

Jade Esmeralda, MS, CSCS, is a health and fitness staff writer and a strength and conditioning specialist. A lifelong martial artist and dancer, Jade has a strong passion for strength and conditioning, sports science, and human performance. She graduated with a Master of Science degree in exercise science and strength and conditioning from George Washington University.