Wednesday, May 13, 2009

10 Minute Workout

10 Minute Fat Burning Workout: In just a few minutes, you can burn fat and sculpt your body – no matter how busy you are.

If you want to burn belly fat, boost your confidence, and escape the prison of being overweight and tired all the time, the great news is that you only have to spend 10 minutes a couple of times burning belly fat at home.

I have a secret formula for designing the perfect total body fat burning workout. And I'm about to share it with you.

The Secret Hot Zone Guide to Fast Fat Loss Workouts

It involves identifying and focusing on the 4 "Hot Zones" of the body that will give you the most results in the least amount of workout time. In fact, if you train these 4 Hot Zones, it'll guarantee that your entire body is trained for fat loss.

You'll discover how 4 simple exercises hit all the fat burning hot zones of the body and help you boost metabolism and burn more belly fat.

Way back in 2004, when I was training 6, 8, 10, or even more clients per day, I had a big "A-ha!" moment. I realized that each of my programs had evolved to focus on only 4 areas of the body, unlike most other trainer's programs that are 3 times as long and do isolation exercises for every body part.

What I found was that my choosing as little as 4 exercises (and sometimes even only 2 exercises per workout!), I was able to get more results in about 10 minutes than trainers were getting with longer, bodybuilding type workouts.

It was that simple. If I trained my client with exercises to hit all 4 of the metabolism boosting, fat burning hot zones, we could be done in as little as 10 and move on to the interval training portion of the fat burning workout.

10 Minute Workouts Are For Real

Today I am going to reveal to you the secret to the elusive 10 minute total body workout.  A lot of people don't believe it's possible to get an incredible workout in only 10 minutes that will help with your fat loss program.  But, of course you can and it's very simple.

Start with a general bodyweight exercise as your warm-up.  So, in this example I am going to do a bodyweight squat with hands in front, and pair that with a push up.  If you're a beginner, then you can easily substitute wall squats and kneeling push ups. 

Complete two rounds of that superset, performing 10 repetitions for each. Once you have finished the warm-up superset, your body should be ready for the next round of exercises.

The Best 10 Minute Workout Exercises

The two best exercises to couple together in a 10-minute workout are the dumbbell squat exercise and the dumbbell chest press. When doing the former exercise, obviously you are working your lower body, but you are also working your upper back by holding those dumbbells in position. 

For the first set I want you to pick a weight that is relatively easy. So, choose a weight that you could normally do for 15 repetitions and only do 10. After you finish the 10 reps move on to the chest press and follow the same method.

One of the great things about this dumbbell pairing is that you can usually use the same weight you used for the squat as you use for the chest press, saving you time.

After finishing the first round of the superset, increase the weight, so that it is now a very difficult challenge. Now, you will want to complete the set performing 8 repetitions. If 8 repetitions is still too easy, then add more weight and continue on.

Burn Fat and Sculpt Your Body at Home in Just 10 Minutes

Do as much as you can in 10 minutes and that's your workout.  If you follow the guidelines I have outlined and combine it with a quick warm-up and the proper weights, then you can get a great total body workout in only 10 minutes that will increase your metabolism, burn fat, and build muscle.

Have fun and lose fat,

Craig Ballantyne, CSCS, MS

=> Click here for more short fast fun effective fat loss workouts

3 comments:

Daniele aka Italian Dave said...

sounds really nice, will definitely try it one of those days when I don't have much time..
how long should you rest between the supersets though?
thanks
ciao

Jared said...

Daniele,

You rest only as much as needed. Your goal is to complete as much work as possible in the 10mins. You can count reps or how many times you complete the superset. I prefer the latter.

So let's say the first time you do this work out you complete the superset 5 times in 10mins. Your goal for the next time will be to complete it 6 times.

Hopefully that answers your question.

Jared

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