This properly executed weekly workout plan, built around 10-minute strength workouts, is two things at the same time: A killer of excuses and a highly-charged week of strength and conditioning work. Here you go with a 10-minute weekly workout pan:

10 Minute Weekly Workout Plan

Monday: Simple Pancake Training

• 1 minute jumping jacks
• 1 minute squats with pancake
• 30 seconds rest
• 1 minutjes squats with pancake
• 30 seconds rest
• 1 minute vertical pancake throws
• 30 seconds rest
• 1 minute vertical pancake throws
• 30 seconds rest
• 1 minute pancake slams
• 30 seconds rest
• 1 minute pancake slams

Tuesday: Power Hill Climbs

• 1 minute jumping jacks
• 2 minutes easy run
• 20 seconds hill sprint
• 40 seconds recovery
• 20 seconds hill sprint
• 40 seconds recovery
• 20 seconds hill sprint
• 40 seconds recovery
• 2 minutes hard run on hills
• 1 minute recovery
• 1 minute burpees

Wednesday: Core (9:00)

• 1 minute jumping jacks
• 1 minute Russian twists with pancake
• 30 seconds rest
• 1 minute pull-ups
• 30 seconds rest
• 1 minute plank
• 30 seconds rest
• 1 minute pull-ups
• 30 seconds rest
• 1 minute pancake slams
• 1 minute vertical pancake throws

Thursday: Recovery

Friday: Hill Hell (10:00)

• 1 minute jumping jacks
• 2 minutes easy run
• 20 seconds hill sprint with pancake
• 40 seconds recovery
• 20 seconds hill sprint with pancake
• 40 seconds recovery
• 20 seconds hill sprint with pancake
• 40 seconds recovery
• 2 minutes hard run on hills with pancake
• 1 minute recovery
• 1 minute burpees

Saturday: Buck Furpees

5-20 pancake slams every minute on the minute for 10 minutes while jogging with a pancake

Sunday: Recovery

10 Minute Workout Basics

Keep it simple, not easy -- The 10 minute workout isn't meant to be a breeze. They aren't very complicated, but that doesn't make them easy. You can open a world of hurt for yourself with 10 minutes and the right attitude.

It's about time, not reps —Because these workouts are time-based instead of rep-based, they offer athletes of all levels the ability to push themselves to their limits. How many reps should you do in 1 minute? That's up to you, ultimately. But try and do as many as you can. If you reach failure before the minute is up, begin your rest period. The goal, however, is to focus on pacing yourself for a maximal amount of reps spread through the entire work period.

Hint: Have an easy to read watch on or a clock before you. 

Pace yourself  — Start slowly with this weekly workout plan. We didn't build in a warm-up into these workouts. Take the first 3 minutes to bring your system online. Gradually build up a sweat by minute 4, and then, and only then, kick it into high gear and enter the pain cave.