10 Minute Workouts

A few weeks ago the author from Turbulence Training, Craig Ballantyne, contributed to a article in Men's Health magazine about how to do effective 10 minute workouts.

You may be asking yourself, how can anyone lose fat in a 10 minute workout? or you thought it takes at least 20 minutes of cardio to start burning fat.

First of all, as I have said before, there is no magical fat-burning zone or time period for burning fat, your body is burning fat all the time . Besides, "the fat burning zone or period" doesn't fit with the common sense approach to fat loss. So, it is possible to burn fat with 10 minute workouts.

In fact, you can lose fat without doing cardio at all - you don't have to exercise for 20-minutes, fat loss is easier than that -below you will learn basic 10 minute workouts that well your metabolism and burn calories

Did you know, your body benefits from your exercising outside of the gym more so than the actual workout in the gym. Increasing you metabolism is so important for this to work efficiently. If you train your muscles correctly, you can change your body with 10 minute workouts - without even thinking about doing cardio.

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If you only have time for a 10 minute workout, than you won't have time for any body part isolation. What you to do instead is focus on 3 "hot zones" found on the body to maximize your metabolism. these tree things that equal a 10 minute workout include: pushing muscles, pulling muscles and working out your legs.

By targeting these 3 zones you will be hitting the major muscle groups that you need to get a effective workout. You will want to follow a rutiene like this:

1A) Prisoner Squats (a advanced option is: 1-Leg Squats)
1B) Push-up's (a advanced option is: Spider man Push-up's)
1C) Inverted Rows (a advanced option is: Pull-ups)

After the warm up you will want to do as many circuit's and reps as you can in the following time of the 10 minute workout. Do these 3 exercises back-to-back-to-back-to-back.

You will be surprised with how effective this 10 minute workout is and how you will feel at the end of the 10-minutes. Your metabolism will elevate for a much longer period.

Now, here's another option, moving on to some dumbbell work. The supersets below train the entire body, and target's the 3 hot zones.

1A) Dumb Bell Squat (10 reps per set)
1B) Dumb Bell Chest Press (10 reps per set)

You will want to use light weight for the warm-up set, then do as many sets as possible in the remaining time of the 10 minute workout.

If you find yourself with another 10 minutes, you can increase your fat-burning by doing 10 minute intervals. This is far more effective for fat loss than 10 more minutes in the "so-called" fat-burning zone.

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

Let's say you have 30 minutes to spend in the gym for a good workout. You will be close to getting the maximum results you can in any given day.

First do the bodyweight workout mentioned above, you will want to do this circuit two times, at a easy pace. This should not take longer than 5 minutes.

After the bodyweight workout is complete, you want to move into the supersets. Following the examples above you will want to train the entire body with only two 2 moves. This is not easy, but you will be able to do 2 supersets in this workout. This is a strength training workout and it will take about 15 minutes to do 3 sets of 8 per exercise without resting between sets.

(1A) Dumb Bell Split Squat (you can use a Bar Bell for this as well)
(1B) Dumb Bell Row

(2A) Dumb Bell Romanian Dead lift
(2B) Dumb Bell Incline Press

You will want to finish with intervals. while doing this workout, try another program. Start with a warm-up, then do each interval for 45 seconds, and rest 60 seconds between each interval. Then cool-down, of course.

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

 

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