Do 10-Minute Workouts Really Work?
Do you really think
10-minute workouts will help you lose fat? Is it really possible to burn enough calories to create any type
of weight loss or metabolic disturbance in only 10-minutes? Read on to discover my
Scow, NSCA-CPT: Certified Fitness & Nutrition Expert to the True Superheroes - Busy Moms & Dads and
author of Fat Loss To Go
A common question I get from some bewildered readers and clients is
"Can I really lose fat with 10-minute workouts?"
I understand their confusion.
You’ve been told for years that you need to do cardio for anywhere from 30-60 minutes in some
magical fat burning zone or that you have to hit the gym and separate your body
into different chunks in order to lose fat.
But the question should NEVER be "Is more exercise better?", the question I ask myself, and the question
you should be asking yourself, is "Is more exercise
Do you have to workout for 30, 45 or 60 minutes a day in order to see results or can you lose
fat in less time...a lot less time?
We’ve been taught over the years that to lose fat via exercise you have to do lots and lots
of cardio or that you have to head to the gym most days of the week for at least an hour using all those machines,
or go to aerobics style classes, or that you have to buy some gadget from TV or some giant machine from your local
sporting goods store.
But nowhere has anyone ever told you that you can lose fat while doing 10 minute workouts,
without spending lots of money on equipment and without even leaving your house.
Because of that, I can understand the confusion.
The truth is that you can absolutely lose weight, sometimes A LOT, while using 10-minute workouts, and by extension Add-On Workouts.
The reason behind this is that there are no wasted movements, no wasted exercises and no
The secret behind the workouts is that I cut through all the fluff and get down to only
the most effective fat burning exercises that will deliver results in that 10-minute window.
They never focus on exercises like crunches, biceps curls, triceps kickbacks, or leg
extensions because those just don’t work enough muscle to elicit a big fat burning effect, either immediately or
for the hours after your workout is completed.
Sure they might feel nice on that area while you’re doing the exercise, but the truth is that
they do very little to help you lose fat.
That's not to say those exercises can't be done, but not in the "primary" workout. If you have the time,
energy and desire to do those types of exercises, they can be done in "add-on" workouts.
Another secret behind great 10-minute workouts is something called
EPOC. That involves some geeky science stuff, but I’ll skip that and just tell you that EPOC
means that long after you’re done with your workout, your body is still burning A LOT of fat and
Even while you’re grocery shopping, taking the kids to soccer practice, or reading to them
before bed, your body’s fat burning machinery is still elevated from the 10 minute workout you did earlier in the
That is a pretty cool thing if you ask me.
I also don’t focus on cardio. Cardio, as it’s usually performed, is an overrated way to lose
Is it healthy? Yes, but it’s very overrated and misunderstood as far as fat loss is
concerned. That’s another topic for another day so I’ll just leave you with that statement.
Another great thing about 10 minute workouts is that you can build on them and "regulate
Here's a quick example of a 10-Minute Workout...
1A) Push-up - 8 reps
1B) DB Rear Flies - 8 reps
1C) DB Lunge - 8 per leg
1D) Jump Split Squat - 12 reps
You should repeat that circuit as many times possible in 10-minutes. Let’s say that
when you do that circuit today you can only get 2 total circuits and only 4 burpees rather than 8 in the 10 minute
workout because of your current fitness level.
Yes, you worked very hard in that 10 minutes, but you only got 2 circuits in.
Let’s also assume that you continue on the remainder of the week and do your workouts as
you’re supposed to.
Next week you come back to that same workout and this time you get in 2 1/2 circuits in plus
you do 6 Burpees. You did better than last week, which means you’re getting stronger and will have burned more fat
because you got more work in.
Let’s also say that on this particular day you had more than 10 minutes to do your workout
and you’re in one of those moods where you’re excited about working out and you’re feeling good.
Then what? Do you stop at that 10 minute workout or is there something else you can
Well, one option would be to repeat the same 10 minute workout. There’s nothing wrong with
Or you could add a 4-minute abs
workout like this one...
2A) Plank Extension - 8 per arm
2B) DB or KB Swing - 20 reps
Complete as many of that mini-circuit as you can in 4 minutes which will not only work your
abs very well, but will also leave you pretty winded...cardio plus abs!
See what I mean?
You are able to build on these 10-minute workouts and
regulate yourself from week to week and workout to workout.
Everyone starts from a different place. Some are more advanced and some are true
That’s the cool thing about the workouts I show you.
It doesn’t matter what your current fitness level is because it will get better via these
I’m not lying when I say I do these workouts on a regular basis.
They work for me just as well as they will work for you.
Sometimes I can only do 10 minutes, while other days I can get in 20 minutes.
How cool is that?
So the answer to your question is yes, you can get a great fat loss workout done in only 10
minutes and yes it will burn a lot of fat.
P.S. - If you found this article helpful, and know it can help get you closer to your
goals, then you'll love my Fat Loss To Go 10-Minute
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The preceding article was written by Ed Scow, aka "The Fit Dad". To learn more about Ed's
story, click here.
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