10-Minute Workout Using Body-Weight Exercises
Want to start a workout
program, but can't because you don't have workout equipment and you refuse to join a gym? Have no fear!
The Fit Dad is here with a 10-minute workout using only bodyweight exercises!
Scow, NSCA-CPT: Certified Fitness & Nutrition Expert to the True Superheroes - Busy Moms & Dads and
author of Fat Loss To
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 - which is actually my
preferred way of exercising.
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 bodyweight workout 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, 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 bodyweight exercises look like?
Well first off, you don’t have to be in good shape, or fit to begin with. I say that because
many folks think that becaus they're an absolute beginner, or overweight, they won't be strong enough to do
bodyweight exercises and need to use machines instead...that's not true.
Here’s an example of a 10-minute bodyweight workout I just designed for a training
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
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
That way you don’t get bored and keep progressing.
10-MInute Bodyweight Workout
1A) Reverse lunge - 15 reps/leg
1B) Jump Split Squat - 10 reps
1C) "T" Push-up - 10 reps
1D) Wall Slide - 20 reps
1E) Burpee- 6 reps
If you can’t do the "T" Push-up, substitute in a different variation like regular push-ups
from the toes, and if you can’t do a burpee, just do a squat thrust.
Perform as many total circuits as possible in 10 minutes and you’re done!
If done right, this 10-minute bodyweight 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.
You don't need fancy equipment and you sure as hell don't need to spend money on a gym membership to lose weight
and improve your fitness.
If you're a busy mom or dad, all you need is your own bodyweight and about 15 minutes and you can do a
phenomenal bodyweight workout that blasts fat and leaves
you feeling stronger and with tons of energy.
Now go on and rock on with your bad self!
If you found this article and video useful, I'd really appreciate you
doing me a favor and clicking the "Like" button below. Thank you!
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
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