10 Minute Workout Keys
Do you believe you can
get a quality workout done in only 10 minutes? Here are the big factors in how I make my 10-minute workouts work so
well at helping busy moms and dads lose weight quickly and easily.
Scow, NSCA-CPT: Certified Fitness & Nutrition Expert to the True Superheroes - Busy Moms & Dads
and author of Fat Loss To
One of the biggest obstacles I have to get
around with parents who are interested in weight loss and how to
lose stomach fat is the question revolving around my 10 minute workouts.
They want to know if
10 minutes is long enough.
They want to know if
they can really lose their excess stomach baggage while only working out for 10
minutes (I emphasis 'only' because if the workout is designed
properly and you work hard enough, 10 minutes can feel like an eternity).
I get that. I actually understand it quite well; because I was
one of those people who for so many years thought you had to train for at least 45 minutes in order to get any
sort of fat loss effect.
Working out for 10 minutes was just…too unbelievable.
But something happened to me over the years…
…I studied. I learned the way the body works and how it
burns fat, plus I became one of those people who has more important things to worry about than trying to carve out
chunks of time every day to workout.
I am a dad, a business owner, and a husband and I just didn’t
want to have to constantly stress out about missing a workout - whether I was trying to lose weight or gain
Now when people ask me if 10 minute workouts are long enough, I
always ask them a question.
question is "Why do you think you have to workout longer than 10 minutes?"
Seriously, does something magical happen after you’ve been
working out for 20 or 30 minutes? Does some fat burning switch get flipped?
A common response is "10 minute workouts just don’t burn enough
calories to lose weight - it's not long enough."
OK, that’s fine.
That’s wrong, and I’ll tell you why.
focusing on the wrong numbers. The amount of calories you burn while working out shouldn’t
matter. That’s too small a period of time, no matter if it’s 10 minutes, 20, or 50 minutes.
The numbers you should wonder about are the amount of calories
you can burn while NOT exercising. Your body should be burning a lot of calories while not exercising, because you
workout caused such a "metabolic stir" that it needs to work hard to get back to normal.
That’s called EPOC and that’s why my
10-minute workouts are so
The way I design my 10 minute fat loss
workouts and the way they’re planned out is that if you do them consistently day after day, and
week-after-week your body goes into overdrive for HOURS after you’re done working out, meaning that you burn more
calories while NOT working out.
That is the key to an effective 10 minute workout, and that’s
why you will lose stomach fat.
But how do I design a workout that really gets the EPOC
The thing that fails with most fat loss workout programs you
find at the bookstore, or in magazines is that they focus on too many "beach muscle" exercises or "mirror muscles".
They spend too much time on isolation movements because they know that you want those…
…even though those exercises are largely worthless when it
comes to helping you lose weight and getting rid of stomach fat.
They focus on exercises that give those mirror muscles a
The trouble is that those exercises just don’t crank up the
EPOC, which means your metabolism will go right back to normal when you’re done with the workout (just like
traditional cardio) and you’ll continue struggling to lose weight and lose stomach fat.
The right way to design a fat loss workout, the way I design
my10 minute workouts, is to focus on full body exercises, full body workouts, and "big" movements that create will
burn a lot of calories in those 10 minutes and for hours after you’re done with your workout.
Take this little 10-Minute Fat Loss
Workout for example:
1A) Push-up w/Hand Raise– 12
1B) DB Lunge – 8 per
1C) Burpee – 12 reps
1D) DB Bent Over Row – 8
1E) Fast Mountain Climber – 15
Perform as many total circuits as you can in 10 minutes and
That workout works your entire body, and really cranks up the
So even while you’re driving to work, sitting at home on the
couch, or playing with your kids, you will still be burning fat from your 10 minute fat loss workout earlier in the
That is the key to a good 10 minute
workout, and to be totally honest, that’s the key to any good fat loss workout.
Now, what if you have a little extra time - like 5 or 10 more minutes - and want to do a bit more? That's where
my add-on workouts come in and here are some links to a couple workout videos demonstrating those:
Abs Workout In 4-Minutes
Arms Workout For Dads
Legs and Butt Workout For Moms
Now rock on and get to workin'!
The preceding article was written by Ed Scow, aka "The Fit Dad". To learn more about
Ed's story, click here.
To watch a sample 10-minute workout
video, click here.
To discover Ed's 'Top Fat Fighting
Foods', click here to
read an interesting article.
To watch another sample 10-minute workout
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