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Do you feel that it’s not possible to achieve a great workout in 10
minutes? My wife used to as well. That’s why she would routinely skip
working out on days that she didn’t have an hour or more to exercise.
I tried telling my wife that the brief workouts I’d proposed she try
would help her achieve the look she desired faster than the usual 60
minutes of weights and cardio but it was to no avail.
Then came one of the rare days she wouldn’t make it to gym by closing
time. I suggested she try the 10 minute workout I developed. She
agreed, and the rest is history.
After 2 months of 10 minute workouts she is leaner, fitter, and
feeling better than ever while exercising a fraction of the time she did
in the past. She’s even able to ‘cheat’ and eat her favorite foods a
2-3 times a week without gaining an ounce of fat.
You too can experience these benefits if you are willing to give them
a try. You won’t have to wait long either, you’ll feel fitter and more
energized after your first workout. You’ll also find that you aren’t
experience cravings and are able to lose weight with less effort after
just 5-6 workouts.
Below is the the 10 minute workout that I developed for my wife. It’s
great for men and women of all fitness levels. Just follow the
instructions provided in this article to customize it based on your
needs.
The 10 Minute “No Joke” Workout
Required Equipment
A kettlebell (you can also use a dumbbell)
A timer.
The Exercises
Beneath each exercise is a demonstration video to help you learn and use proper technique.
Kettlebell Swings
Goblet Squat – Shoulder Press Combo
How The Workout Is Done
Unlike a typical program where you count reps and sets of each exercise
you do, the 10 minute workout has you doing each exercise for a set
period of time. The exercises are also done as a superset which means
you’ll do one for its allotted time and then immediately perform the
second. Only after the second exercise is done do you rest. Once your
rest period is up you simply repeat the exercises and rest period until
10 minutes is up.
Your goal is to perform as many sets of each exercise possible in 10
minutes. The more you do, the more calories you will burn during and
after your workout. The key to doing as many sets as possible is to
minimize the time you rest after each superset is completed.
Below are step by step instructions for performing the ‘No Joke’ 10
minute workout. Included are the exercises in the order they’re
performed along with the time intervals for each.
Exercise 1 Kettlebell Swings – 60 seconds
Exercise 2 Squat – Push Press Combo – 30 seconds
Rest Walk in place – 60-90 seconds
You should be able to do 3-4 sets of each exercise when you follow the times listed above. Make it your goal to decrease the amount of time you rest at every workout. Once you get to an average of 15 seconds rest you’ll be able to do 6 sets of each exercise. You will also be fitter than most people who lift weights the old fashioned way for an hour 3-4 times a week.
Frequently Asked Questions
How Much Weight Can I Lose Working Out 10 Minutes At A Time?
People that I’ve had do this workout that also follow a diet that limits
processed flours and sugar (bread, cookies, pasta, etc.) lose an
average of 2-3 pounds a week.
How Heavy A Weight Should I Use?
Select a weight that you use rather easily do 2-3 sets of 10 squats and
swings. Increase the weight once you can do 6 sets of each exercise in
10 minutes.
How Often Should You Do This 10 Minute Workout?
You can do this workout as often as you like. The more often you do it,
the faster you’ll see results. I recommend doing it at least 3 times a
week and working up to 5-6 workouts weekly. This still only amounts to
60 minutes of total workout time for the entire week.
What To Do If The Workout Is Too Challenging At First?
If you are just getting started or back to working out after an extended
layoff you may find that doing the exercises for the allotted time to
be too challenging. If that’s the case, I recommend cutting the amount
of time you spend doing each exercise in half or for as long as you can
do them with good technique. Your goal then is to add an extra 5-10
seconds to each exercise until you are able to them for the times I
prescribe.
You can also rest longer between complexes but do as a last resort
since the key with this workout is to perform as much work as possible
in 10 minutes.
What To Do If This Workout Is Too Easy?
If you’re one of the very few that can perform 6 complexes in 10 minutes
it’s time to make the workout more challenging. Below are a few ways to
make this happen.
1. Increase the weight of the kettlebell you use by 5-10 pounds.
2. Switch to more challenging exercises. Substitute alternating kettlebell swings and the split squat to shoulder press combo.
3. Add an additional workout block. This only works if you have the extra time. Here you’ll rest for about 5 minutes and then perform the workout again, making it your goal to last for 10 minutes.
What Makes This Workout So Effective?
There are several things that make this workout so great for conditioning, fat loss, and building muscle. The first is that it’s really intense. So intense that you’ll really be sucking air between complexes.
Don’t worry, this is one time that breathing this way is a good
thing. It will force your body to burn off calories from stored body fat
not only during but for 12 or more hours after your workout is done.
Over time, this will help you strip off pounds of unwanted fat without
spending countless hours in the gym.
Another thing that makes this workout so great is that each movement is a total body exercise.
This means that they train several large muscle groups (back, chest,
legs, shoulders) with every rep. Exercises that train so many large
muscle groups force your body to work harder, which means you’ll burn
more calories than you when performing an exercise for a smaller muscle
group like your biceps or calves.
Total body exercises also help your body produce more fat burning and
muscle building exercises than any other type of movement. Whether
you’re a girl or guy this is really important. That’s because maximizing
the output of these hormones is the way to tap into a natural fountain
of youth to keep you looking your best and feeling great.
The third thing that makes these workouts so effective is that their
limited duration makes it easier to focus and put 100% into every rep.
Instead of putting out a moderate amount of effort while you train for
60-90 minutes you will be putting everything you have into a brief, 10
minute workout.
Conclusion
Now you have a way to get in a great workout in less time than it takes
to get to the gym. If you like this workout I recommend that you try out
Fat Hackers.
It’s a complete guide to losing fat, getting into shape, and building
the body you deserve. In it is a month of workouts like the one in this
article, detailed exercises descriptions, a hassle free diet plan, and
much more. Best of all is that it costs less than the price of a single
workout with a personal trainer.
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