If you want to boost heart health and longevity, try this ten-minute strength workout

You don’t always need to spend an hour exercising to get an effective workout. When you’re busy or tired or overwhelmed it makes more sense to do a quick session rather than nothing at all. It’s also easier to commit to regular, short sessions than long grueling workouts.

Short bursts of exercise can still offer big rewards according to research in the European Heart Journal. The 2022 study found that just 20 minutes of vigorous physical activity a week was linked to a 40% lower risk of heart disease.

If you are looking for a quick and effective workout then you’re going to love this ten-minute option from personal trainer Lynne Ward, creator of the Pepper Hustle Method. It features a ton of compound moves, including two of my favourites (squats and deadlift variations) which hit multiple muscles and joints, so it is a really time-effective way to train.

All you need is a pair of dumbbells, although Ward does recommend having two sets, a light one and a heavier set.

Amazon Basics adjustable dumbbells: was $49.99 now $47.49 at Amazon

A pair of adjustable dumbbells is ideal for workouts like this one, as you can lighten the load for the lateral raise and then pack on the pounds for the squat. This cheap pair from Amazon is less than $50 and is our budget pick for the best adjustable dumbbells.

View Deal

How to do Lynne Ward’s workout:

Ward recommends doing each exercise for 40 seconds, with 20 seconds of recovery in between. Aim for two rounds in total.

The moves are:

• Alternating shoulder press
• Squat
• Front to lateral raise
• Romanian deadlift
• Cross reach

How squats and hinges can boost longevity

One thing I love about Ward’s workout is that it features two movement patterns that almost every trainer we’ve ever spoken to recommends for longevity: squats and hinges. These moves recruit large muscle groups in the lower body and work your ankles, knees and hips through a wide range of motion, improving your mobility.

Experts believe that keeping these muscles and joints strong and flexible can combat some of the stiffness associated with aging. Plus, the squat and hinge are both functional movements—they mimic moves we do in everyday life—so by incorporating these into your fitness routine you can prime your body for daily activities.