10 Minute Workouts – This One’s No Joke

by Curt

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.

Click here to get your copy of Fat Hackers now.

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Advanced Brazilian Butt Lift Workout Schedule

by dualFIT

 

The Brazilian Butt Lift DVD has been all the rage over the past year or two…and for good reason!

This workout has lifted and sculpted the butts of a ton of people. The exercises done during any kind of Brazilian butt lift workout targets all areas of your back side. We all, especially women, want to stay cellulite free and keep our butts up and lift. Brazilian women are known for there amazing bodies and this Brazilian butt lift workout schedule will help get you on your way to your own amazing body.

The moves done during this advanced Brazilian butt lift workout will work your butt and your legs. Getting into the anatomy aspect of the butt you will work all parts of your glutes: gluteus maximus, gluteus medius, and gluteus minimus. These three muscles do more than just give our backsides a nice look, they play a major role in moving our legs. They also help to stabilize your back and keep your posture correct.

Check out this advanced Brazilian butt lift workout schedule to get your Brazilian booty!

THE 5 EXERCISES FOR AN AMAZING BRAZILIAN BUTT LIFT

Do these 5 exercises 3 nonconsecutive days a week. Perform 20 minutes of booty blasting cardio on those same 3 days. These exercises target all areas of your butt and your legs.

Plie - Perform as many as you can in 1 minute. 

• Stand with your feet slightly wider than shoulder width apart.
• Turn your toes out slightly in the direction of the corners of the room you’re in.
• Contract your glutes as you lower your body down into a plie squat going as low as you possibly can.
• Be sure you do not allow your knees to extend over your toes.
• As you lower down, raise your arms out to the front as if you were a ballerina!
• Hold for about 2 seconds and return to the starting position by placing your hands at your side and standing up.
• Repeat.

Lunge Jumps - Perform as many as you can in 1 minute.

• Stand up straight your hands on your hips and your feet shoulder width apart.
• Lunge forward with your left leg until your knees is bent at a 90 degree angle and your right knee is close to the floor.
• Jump up by pushing off the floor with both of your feet.
• Switch legs midair and landing in a lunge with your right foot out in front this time.
• Continue this jumping motion.

Squat with Side Kick - Perform as many as you can in 1 minute.

• Stand up straight with your legs a little bit wider than shoulder width apart and your hands on your hips.
• Squat down by lowering your body, keeping your weight in your heels to really work the glutes.
• As you come up, lift your right leg and kick out the side.
• Lower back down into a squat and repeat.
• Repeat for 1 minute your right leg then switch and do the left leg.

Donkey Kick - Perform as many as you can in 30 seconds. 

• Get on all fours on a mat with your hands directly under your shoulders, palms flat and your knees directly under your hips.
• Contract your belly in, keeping your core tight.
• Keeping the right knee bent 90 degrees, flex the right foot and your knee to hip level.
• Lower your knee down without touching the floor and lift right back up, contracting your glutes at the top of the movement.
• Repeat for 30 seconds then repeat for another 30 seconds on the left leg.

Curtsy Lunge - Do as many as you can in one minute. 

• Stand with your feet hip width apart, hands on your hips.
• Lunge back with your left leg, crossing your leg foot behind the right foot.
• Bend both of your knees at a 90 degree angel, making sure your knees don’t extend over your toes. // *You should look like you are curtsying to someone!*
• Stand up and repeat with the opposite leg.
• Alternate legs for 1 minute.

You are going to do all the five exercises for the specified number of minutes and then repeat the whole thing one more time. Once you are done, move on to your cardio.

THE CARDIO!

Cardio is great for losing weight, losing fat, and for your heart. While most people think of just walking or running as cardio, you can get in a really great butt workout during your cardio sessions. Here are two butt kicking cardio workouts that you can choose to do during your Brazilian butt lift workout schedule!

Hill intervals on the treadmill 

• Start off walking for 5 minutes at 3.0 mph on a 1% incline.
• At the 6th minute, increase your speed to 3.8 mph for 2 minutes.
• At the 8th minute, increase your incline to 3%, keeping the speed the same.
• Every minute, increase your incline by 1%. Do this for 20 minutes.

Stairmaster 

• Start off stepping at about 50 steps per minute for about 3 minutes.
• On the 4th minute, increase to 80 steps per minute.
• Every minute, alternate between 50 steps per minute and 80 steps per minute.
• Repeat for 20 minutes.

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The Best Stomach Fat Burning Exercises You Can Do at Home!

by dualFIT

The million dollar question almost every single person has is: “How can I get rid of my stomach fat?”

Every man and woman of any age, shape, and size wants to know how to get rid of belly fat or keep the belly fat off. Having abdominal fat is not only unattractive but is also detrimental to your health. Keeping a low body fat percentage overall is great for keeping your figure looking good and your health in great shape.

So how can you get rid of abdominal fat? Well, it’s all about science. There are so many gimmicks out there with pills and machines that “target” belly fat but truthfully, there isn’t a quick fix. Abdominal fat needs proper diet and exercise to be diminished. You can’t take a pill that’s going to give you a six pack and expect it to really work. You must put in the time and effort to get rid of that fat and build the muscles.

HERE ARE A FEW WAYS YOU CAN LOWER YOUR OVERALL BODY FAT PERCENTAGE:

 

 

• Exercise. Performing vigorous exercise will definitely trim that fat. (Below are a few of the best stomach fat burning exercises you can do at home! Cardiovascular exercise is key when it comes stomach fat burning exercises. People do millions of sit ups a day and still wonder why they have that layer of fat. That’s because sit ups build muscle, they don’t burn fat as effectively as high intensity cardio does! Begin with 30 minutes of vigorous exercise, 4 times a week!

 

• Diet. “Abs are made in the kitchen.” One of the most popular phrases in the fitness world! You can’t eat junk and expect to keep your stomach fat low. Aside from performing stomach fat burning exercises, you must pair those exercises with a diet. Cutting your caloric intake as well as eating the right kinds of foods will do wonders for your physique.

 

• Sleep. Skipping out on that extra hour of sleep can be very harmful for your health and the amount of body fat you have. When your biorhythms are off (the sleep pattern) you actually end up eating more. When you’re tired, your body produces more of ghrelin, a substance that triggers sugar cravings. If you’re not getting that recommended 7-9 hours of sleep, chances are your channeling that hour toward eating more. Get more shut eye to keep your belly fat at bay!

 

• Stress. Believe it or not, being stressed can be very harmful to your health. Of course everyone has a little bit of stress with school, work, families…we all experience it. But handling your stress is very important. Find ways that work for you to cope with stress levels. Take a walk, draw a bubble bath, have some tea, read a book…anything to keep your stress levels down.

 

STOMACH FAT BURNING EXERCISES YOU CAN DO AT HOME

Don’t belong to a gym? Not in the mood to drive to the gym? No problem! Check out some of these high intensity cardio exercises that you can do anywhere in your home! They do not require any equipment and they will really get your heart rate up and your body burning fat!

Burpees

• Begin in a low squat position with both of your hands on the floor in front of you.
• Kick your feet back so that you are in a push up position. Immediately return your feet back to the squat position, keeping your hands on the floor.
• Push your body up in an explosive manner and leap up off of the floor, reaching your hands to the ceiling. Go back down into the starting position and repeat.

 

Squat Jumps

• Stand up straight with your arms at your side and your feet hip width apart.
• Squat down as low as you can, making sure that your knees don’t go over your toes.
• Hold for a second and then explode off the floor, jumping up into the air.
• Land in the low squat position and repeat.

 

Mountain Climbers

• Assume push up position on the floor.
• Rest on the balls of your feet while you bring one leg forward to your chest.
• Contract your abdominal muscles as you bring the leg in. Bring it back out and switch legs.
• Continue this motion for the desired amount of time.
• The faster the pace, the better.

 

Plyometric Push Ups

• Get into push up position on the floor.
• Perform the beginning of a pushup by lowering your body down to the floor.
• As you come up, push off the floor with such force that your hands leave the floor and go into the air.
• Land softly on your wrists and repeat.

 

Tuck Jumps

• Stand up straight with your arms out in front of your chest, hands together in the praying position.
• Your feet should be shoulder width apart.
• Perform a baby squat, only going down a little bit, and then jump up bringing your knees to your chest.
• Land softly and repeat.

 

Froggers

• Assume push up position on the floor.
• Keep your weight over your shoulders during this move.
• Jump both of your legs up so that your feet are on the outsides of your hands.
• Kick your legs back out and repeat.

These are just a few of the greatest stomach fat burning exercises you can do at home or even at the gym! Things like jump roping, running, rowing, sprinting, and using the elliptical are also great cardiovascular exercises to do to get rid of belly fat!

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Fitness Friday: Ab-Sessed for Summer Workout!

by Amanda Russell

Summer is almost here and you know what that means – the temperature rises and we start peeling off the layers.

It’s my job to make sure we like what we see, so this Fitness Friday is Ab-Sessed for Summer!

Whether you are going to the beach, the pool, or just looking for an excuse to show off a little more skin, this workout is going to help get you that sexy, slim, and tight core you’re after.

Yes, I’m talking about those ABS!

Here are 8 of my favorite ab moves that will get results in the Ab-Sessed for Summer workout!

The Workout

Here is the bonus Ab-Sessed for Summer Workout!

• Plank – 15 seconds
• Plank Leg Lifts – 10 each side
• Side Plank Lifts – 10 each side
• Total Ab Melter – 12 reps
• Straight Leg Raises – 6 reps
• Around the Worlds – 10 each side
• Bicycle Crunches – 20 reps
• Seated Waist Whittlers – 10 each side

Awesome!!! How are your abs feeling after that one!?

What little piece of clothing are you going to flaunt your abs off in after doing this Ab-Sessed for Summer workout?!

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The 14 Minute Home Cardio Workout Plan

by Amanda Russel from dualFIT

The 14 minute home cardio workout introduced by expert trainer Amanda Russell will get your body moving and sweating in no time!

You can do these cardio exercises in your home without using any equipment, so there are no excuses for skipping! Transform your body with the following exercises:

• 3-Way Lunge
• One Leg Toe Touch to Front Kick
• Barrier Jump
• Bridge Ups
• Weighted Squat Jumps

 

Transcript for the 14 Minute Home Cardio Workout Plan:

“Hi. I’m Amanda Russel from dualFIT, and I’m here to get you moving. Welcome to the new Transform Your Body workout: This are 5 exercises, 10 reps per exercise, 2 rounds. If you have a little extra time, you can do 3 rounds. You don’t need any equipment unless you want to use some dumb bells, you have them on hand, go ahead. If you’re traveling like me, you can use laundry detergent bottles. I’m using water bottles today. There are no excuses. We can do this together. You can also just use your body weight.

Here we go.

We are starting with a 3-way lunge. You’re going to just step forward, lunge side, and lunge back. Then switch feet; forward, side, and back. Switch, and side. We’re going to do 10 reps of each exercise. So you don’t have to sit here and count out, we can tell stories. I wish we were actually all here in person, then we could pass our time by telling long stories while we do it. When I used to run long distances, especially for our long runs, the girls, we would always try to come up with some really good long stories to pass our time on the run. It’s good to have a workout buddy sometimes, especially when you’re doing cardio, because it really helps pass your time for long bouts of cardio, which I don’t encourage all the time. A couple of good sessions a week is a good idea. That’s it.

We’re going to do 4 more rounds each leg. See? We’re already halfway through. That’s it. Here’s 4 more. Nice. Do everything you do with intention, focus, and excitement. Rather than dreading it, embrace it. You should be happy that you’re physically able to do this. You know what it’s like to be sick, injured, or having some kind of impairment that’s keeping you from doing this. It’s way better to be able to do this. Do this with me together. Here we go. We’re going to do 1 more round on each side. Good. Again, with these water bottles, you can hold them anywhere that feels comfortable to you. I hold them up because it helps me with using my arms for momentum. I like to move them around, but whatever is good for you.

Next, we’re going to do the 1-leg toe touch to front kick. This is a balancing act. You can or don’t have to use the water bottles. If this is the first time doing it, I recommend just using your body weight. You’re just going to lower down, and then come up. Dumb bells up, slowly kick it out. Lower, touch to the ground, and then kick it up. Lower, great balancing act, you can focus on one spot to help you. One spot on the floor, one spot on the wall to help you remain balanced. It’s an extra challenge to talk it through, try to count, and keep my balance. If I’m wobbling, I hope I’m not wobbling too much and throwing you off balance. Nice job. Last 4. Do this, and up, kick it up 3, and 2. If you lose your balance, come right back to it. 1, nice job. Down and same thing other side. Here’s 1, 2, and your kick is where ever is best for you. If your kick is here, that’s okay. If your kick is up here, that’s really good. I lose my balance when I do that. The more you do this, the better you will get, the easier it will get. That’s why we do these, we keep coming back to it to get better, to get stronger, to watch our bodies change and adapt. That’s the beauty of this; you can see results, see the progress. Nice job.

All right. Put those dumb bells or water bottles down. We’re going into barrier jumps. You’re going to pretend like you have a barrier on the ground. Almost like there’s a bench right here, and you have to jump over it. We’re going to jump over it 10 times each side. Here’s 10, 10, 9, 9; bring up the tempo, 8, 7, 6, 5, 4, 3, 2, and 1. Up, nice job.

Right away, onto your back, we’re doing bridge-ups, or hip-ups. You’re lying here and you’re just bringing your hips up; squeezing your glutes at the top, and lowering. Bring them up and lower; up, and lower. That’s it. Here’s 6 more, down, 5, 4, almost there guys, 3, nice, 2, and 1 more squeeze at the top. Release, going into your last exercise of this series, weighted squat jumps. You don’t have to hold weights, especially if you have a bad back or anything like that. If not, if nothings stopping you, hold those weights, and you’re just going to squat down, jump it up. Squat down, jump it up, down and up. If you want to modify, you don’t have to jump. That’s it. 3 more, 2 more, 1 more; nice job. All right. That’s 1 round, you can grab a quick sip of water, pause me, whatever you want to do, and we’re going to do another round together.

Remember those 3-way lunges. Here we go. Here’s forward, side, back, forward, and side, and back. That’s it. Think about something you really want to achieve. For some of you, it may not be losing weight, it might not be changing your body; it might be just to feel fit, to feel good, to be healthy, to play with your kids, to live a long life. There’s so many reasons. Our reasons for doing this are as unique as our individual characters. Think about whatever your reason is. That’s good. Awesome. We have 3 more rounds on this leg. 3; you want to count it out with me now, there’s 3, and 2. 2; 2 2 times, and 1, 1, and 1. Let’s get that whole thing. Other side, so forward, side, and back. Forward, feel yourself toning, tightening, and changing as you do this. If you start to fatigue, think fatigue means your body is responding to changing. It should feel good. Nice. Make you earn your lunch, earn your breakfast this way.

You always find that food tastes better after a great workout, after being able to move your body and work it. A good sweat from the inside. Nice job. We’re almost there with these. You have 3 more, and back. 2 more, and back. Last one. 1, 1, nice job. All right.

We’re going into our 1-leg toe touches. If you want to hold these, if you want to put these aside, up to you. On one leg, slowly lower down, touch those dumb bells to the ground, or your hands, kick it up. Lower, and kick it up. Lower, and kick. Again, your kick is wherever is best for you. If this is your kick, that’s okay. If your kick’s way up here, work it. You can try a little more, a little higher every time. Surprise yourself. That’s it. Last 4, 3, 2, and last one. Nice job. Let’s switch sides. Here we go. Get that whole thing on the other side. We’ve got to keep it even, right? It’s never enough when we just do one side. As tempting as it is, why do we have to have 2 limbs, for some of these exercises, I don’t know. It’s all good. I think we are all happy that we have 2 legs. If you have 2 legs, we’re in good shape that we can do both sides. That’s it. Last 4, and kick. A little higher each time, a little more than you think you’re capable of. 3; that’s how we test our limits, and make headway, 2, and 1. Nice job.

We’re going into our barrier hops. Weights down, hands on the ground, we’re hoping that barrier. You guys know what to do. Here’s 10, 9, that’s it; 7, 6, 5, 4, 3, 2, and 1. Nice job.

Last 2 exercises, bridge-ups. On your back, up, and down, and up, and lower. 3; really squeeze at the top. It should not be easy, you want to get as high as you can with those hips. Reach higher than you want to. It can be as easy as you make it or as hard as you make it. You choose; you know what gets results faster. Here’s 2, and 1.

Last exercise; we are going into our weighted squat jumps, or no-weight, whatever is good for you. Here we go. Down and up, down, up. These kind of remind me of frog jumps with some weights. If you have a bad back or it’s not feeling right, drop the weight or modify for 3, 2, and 1. Awesome job
everybody.

Those are 2 full rounds of our Transform Your Body Workout. Pair that with 12 minutes of brisk cardio, whether you do it before or after. Whether you run, walk, jog, swim; you just want to get your heart rate up. You want to get your body warm, you want to sweat from the inside, it’s a shower from your inside.

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