10 Minute Workout Using Body-Weight Exercises

by Ed Scow (aka The Fit Dad) - Certified Fitness Professional and Fat Loss Expert for Busy Moms and Dads

I love bodyweight workouts.

They can be done anywhere, at anytime, meaning that you really have no excuse for not getting in an effective fat burning workout.

Sure, if you’re wearing a suit, or are in the middle of shopping with the kids you can’t do it, but you get the point so stop nit picking.

You can do a 10 minute workout using only your bodyweight first thing in the morning, before you get cleaned up, before the kids wake up and before the day steals all of your free time.

You can do it at night, after the kids have gone to bed and you can finally exhale and feel like burning a little stress.

You can do it in the middle of the day during your lunch break.

You can even do it all 3 times!

Having the option to do a 10 minute workout using only your bodyweight takes away one of the most popular excuses for not working out and that is the "I don’t have time" excuse.

Everybody has 10 minutes…everybody.

If you don’t have 10 minutes, you are either lying to yourself or you’re the busiest person in the world. Even the President can find a few minutes in his day to fit in some exercise and if the leader of the free world can do it, so can you.

But what does a 10 minute workout using only your bodyweight look like?

Well first off, you don’t have to be in good shape, or fit to begin with. Anybody can do a 10 minute bodyweight workout. So if you were going ot use that as an excuse, sorry.

Here’s an example of a 10 minute bodyweight workout I just designed for a training client:

Warm-up consisting of jumping jacks and bodyweight squats to get the blood pumping and muscles warmed up.

Then I instructed the person to do the following exercises in a circuit format for 10 minutes. Do as many circuits as you can in those 10 minutes, resting as little as possible.

The next time you do it, try to do it better. Meaning, compete with yourself and with the clock. See if you can do more circuits the next time through, or do a different, more difficult variation of one of the exercises.

That way you don’t get bored and keep progressing.

1A) Reverse lunge

1B) Push-up with Hand Raise

1C) 1-Leg Hip Extension

1D) 1-Leg Plank

1E) Mountain Climber

1F) Jump Squat

If you can’t do the push-up with a hand raise, substitute in a different variation, and if you can’t do 1-leg hip extensions, just do them with both feet on the floor.

Perform as many total circuits as possible in 10 minutes and you’re done!

If done right, this 10 minute workout will leave you panting and jack your metabolism up for hours after you’re done, which is where the real fat burning kicks in.

   

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