10-Minute Fat Loss Workouts

10-Minute Fat Loss Workouts

Last week I helped Men's Health magazine on a piece about getting fat loss workouts done fast. Personally, I think you can get a great body-changing fat loss workout done in minutes.

How fast?

I'm talking 10-minutes.

By now, I'm sure you're asking...

How do you lose fat in only ten minutes?

or

What about the rule that it takes 20 minutes of cardio before youstart burning fat?

Well, first of all, as I have said before, the whole idea of afat-burning zone or a magical fat-burning time period just doesn'tfit with the common sense approach to fat loss.

People can lose fat without doing any cardio at all - so its clearthat you don't have to workout for at least 20-minutes with yourheart rate at 60% of your maximum heart rate. Fat loss is far simpler than that - and I'll show you some basic workouts belowthat crank your metabolism and help you burn calories when you arenot exercising.

Second, the results of your training occur outside of the gymrather than during the workout. That's why the before-mentioned"increased metabolism" is so important. If you put the right"turbulence" on your muscles in 10-minutes, you can change yourbody - without even thinking about doing cardio.

So let's look at the first fat loss in a hurry workout - a10-minute bodysculpting workout. Let's say you only have 10 minutesto do your workout today - what should you do?

In this case, you need to combine a warm-up, strengthtraining, and interval training all into one.

So our efforts arebest put forward on bodyweight training.

And you don't have time for isolation work. Instead, you need tohit three "hot zones" on the body for maximum metabolism boosting:push muscles, pull muscles, and legs.

By doing so, you'll hit all the other muscle groups at the sametime. So you'll do a circuit of soemthing like:

1A) Prisoner Squats (advanced option: 1-Leg Squats)
1B) Pushups (advanced option: Spiderman Pushups)
1C) Inverted Rows (advanced option: Pull-ups; easy option:Stick-ups)

In the first round of this circuit, you'll go through it easy.Perform 25% of the maximum number of reps you can do for eachexercise. So if you can do 20 pushups, do only 5 in the firstwarm-up circuit. That's a warm-up circuit.

Then you'll do as many circuits as you can in the remainder of the10 minutes. Just go back-to-back-to-back on these 3 exercises. Youcan rest after the rows/pull-ups for 30 seconds if necessary, butthat's it.

You'll be pleasantly surprised with how you feel at the end of the10-minutes. And your metabolism will be elevated for a much longerperiod than if you trained in the fat-burn zone for 10-minutes.

Okay, now here's another option, moving into some dumbbell work.The following superset trains the entire body, and focuses on the 3hot zones.

1A) DB Squat (8 reps per set)
1B) DB Chest Press (8 reps per set)

Use light weights for one warm-up set, and then do as many sets aspossible in 10 minutes for the rest of the workout.

In any case, if you find yourself with another 10 minutes, you canup the fat-burning ante by doing 10 minutes of intervals. This toois far more effective for fat loss and fitness than 10 more minutesin the "so-called" fat-burning zone.

Do 3-5 minutes of exercise-specific warm-up.

Then do your intervals for 30 seconds followed by 30-60 seconds ofrest. Repeat 3-6 times.

Then cooldown.

Okay, now let's get greedy and assume we have 30 minutes for ourworkout. We'll be close to getting maximum results with this"marathon" duration workout.

First, hit up the bodyweight circuit mentioned above. Do thistwice, nice and easy. That will take 5 minutes off the clock.

Then move into your strength supersets. Following the lead above,you'll look to train the entire body with only 2 moves. It's notalways easy, but fortunately you can do 2 supersets in thisworkout. The strength training will take about 15 minutes as you'lldo 3 sets of 8 per exercise with no extra rest between sets - justlong enough to switch exercises.

1A) DB Split Squat (If you have a barbell, use it instead of DB's)
1B) DB Row

2A) DB Romanian Deadlift
2B) DB Incline Press

Then finish with intervals. For this workout, try another program.Start with a warm-up, then do each "work" interval for 45 seconds,and rest 60 seconds between each interval. Do 4-6 rounds and finishwith a cool-down, of course.

I could go on and on with these fast fat loss workouts...and ofcourse I do, in the Turbulence Training e-book.

Get your very own copy of Turbulence Training & the Nutrition Guidehere:
http://www.turbulencetraining.com/

I'll follow up on this article in the future, passing along some ofthe exact Turbulence Training workouts that I use with my clientsto get the most results in the least amount of time.

Until then, train hard, train safe, and train better than everyoneelse in the gym.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. Is a lack of time stressing you out?

"No time to exercise" is the #1 reason most people don't exerciseconsistently. In fact, a lack of time stresses most people out formany reasons - whether it's a lack of time to prepare good food,exercise, or be with your family.

That's why I created Turbulence Training to be the most efficientand effective fat loss program out there.

The warm-up is applicable to your workout, not some 5-minute wasteof time on the treadmill.

The strength training supersets shave minutes off your wait time.

And the intervals cut your cardio in half, or more.

"I think TT is awesome. I have seen a serious change in my overallbody composition. In 12 weeks I've gained a lot of muscle and havelost about 10 lbs, but inches are flying off."
Gordon M.

"The TT workouts are excellent! You have literally changed my life! I got completely burned out on single body part training and longperiods of cardio. It just isn't conducive to my life given that Iwork full time and have a spouse. I'm already lean but I want tomaintain a high level of health and have a fit, athletic look. Ihave to admit that I was skeptical because the workouts were soshort, but even after the first workout my skepticism disappearedin a hurry. The time flies by at the gym and the workouts haveeliminated a lot of stress because if I got stuck at work andcouldn't get to the gym for "leg day" it would mess up my trainingschedule for the rest of the week. I also like having the option todo some body weight circuits plus I have a full range of dumbellsand a ball at home so I can get my workouts in at home."
Janet M

Get your very own copy of Turbulence Training & the Nutrition Guidehere: http://www.turbulencetraining.com/