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 calorieseven when you are not exercising.
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.let's look at the first of the 10 minute workouts. Let's say you only
have 10 minutes to do your workout - what should you do?----
What you need to do when you only have 10 minutes for a workout is combine a good
worm-up, strength training and interval training all into one. witch mean's doing bodyweight training will the best
and most effective.
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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
1A) Prisoner Squats (a
advanced option is: 1-Leg Squats)The set of the circuit will be done at a lower intensity (easier). Do 25% of the maximum number
of reps you can do for each exercise. If you can do a maximum of 20 push-up's, only do 5 the first
1B) Push-up's (a advanced option is: Spider man Push-up's)
1C) Inverted Rows (a advanced option is:
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
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
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
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
(1A) Dumb Bell Split Squat (you can
use a Bar Bell for this as well)
(1B) Dumb Bell Row
(2A) Dumb Bell Romanian Dead
(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.