ShareHey! Today I have an awesome guest post from my buddy Derek Wahler. You going to love the 10 minute bodyweight workout coming your way..
Enjoy!
KV
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600 seconds. That’s it. Doesn’t seem like a whole lot of time, does it?
Don’t worry, I didn’t think so either at first.
To give all of Kate’s readers a quick backstory, I used to be the guy who worked out for over an hour each night, 6 days a week.
I was always very proud of my dedication. I thought I was doing all the right things, but looking back at it now, I realize that couldn’t be further from the truth.
It’s hard to admit, but I wasted so much time in my workouts. Weight lifting three days per week, then doing cardio or interval training the other three days.
I have no idea how my body didn’t break down. Talk about overkill!
I was actually like most of you. I wasn’t in the fitness industry at the time. I was working all day at a computer software company, but still wanted to stay in shape and lose a little weight!
I thought I had to go to the gym every night, in order to get the results I wanted. There are no quick fixes, right?
Smash cut to today, where I do 10-minute burst workouts, 3-4 times per week, and actually give my body a chance to rest. Rest doesn’t make you weak, lazy or show a lack of commitment (yeah, it’s hard to admit that I used to think that way!)
As I transitioned into the fitness industry, I was determined to create something for busy people that would actually strip away body fat in a short amount of time.
After doing extensive research, one study really stood out in the benefits of short burst workouts.
It’s called the “Spark” study, which was designed by Dr. Glenn Gaesser to determine if many short bursts of exercise would have the same health and fitness benefits as the standard 30-40 minute workout.
In the study, ordinary people (not ex-athletes, like a lot of studies use) did exercises included walking, weight lifting, stretching, and aerobic dancing for 10-minute “bursts”.
Dr. Gaesser’s study showed results in just three weeks.
- 10-15% improvement in aerobic fitness among middle-aged men and women; the equivalent fitness level of a person 10-15 years younger.
- Increase in strength and muscular endurance from 40 to 100%; the equivalent strength level of a person 20 years younger.
- A 15-point drop in total cholesterol; even higher for high-risk participants. A 1% reduction in cholesterol reduces heart disease risk by 3%. This means the average Spark study participant reduced their risk of heart disease by 20% – those in the high risk range reduced their risk by close to 40%!
- LDL or “bad” cholesterol dropped 10 points in the group as a whole – and 29 points for those in the high risk range. More importantly, everyone who started the study in the high risk range got out of it!
That’s the magic of pushing yourself hard for a short period of time.
10-Minute Sexy Time Workout
The sneaky thing is, the workouts usually look pretty easy on paper! If all you’re doing is 4 different exercises, for 10 minutes, how hard can that be?
After finishing my first 10 minute workout, I never made that mistake again!
Here’s one I created exclusively for Kate and all of you loyal readers out there. It isn’t in my program and I haven’t shared it with anyone else. It’s for your eyes only.
10-Minute Sexy Time Combo Workout
We’re doing this one 20-10 style! That means we’re doing 20 seconds of work, followed by 10 seconds of rest. That’s 1 round, complete as many rounds as specified.
All of these are combo exercises, which means we’re mashing together two exercises into one. We’ve only got 10 minutes; we have to get as much work done as possible!
- High Knees Sprint in Place – 20 seconds on, 10 off x 4 rounds
- Mountain Climber Pushups – 20 seconds on, 10 off x 4 rounds
- Reverse Lunge w/ Knee Up – 20 seconds on, 10 off x 4 rounds
- Duck Under Burpees – 20 seconds on, 10 off x 8 rounds<= This is KILLER! You’re welcome
The ONLY rule for the 10 minute fat loss workouts is you have to make every second count. We’re not pacing ourselves for a 30-40 minute workout.
Push yourself hard, take advantage of the short rest breaks, and you’ll see some awesome results in only 10 minutes!
Next -> Here’s 120 10-Minute Fat Loss Workouts for You to Check Out Here
Bio:
Derek Wahler is a former IT professional who took his passion for fitness and turned it into a career. He’s a Certified Turbulence Trainer, as well as a Certified Personal Trainer through the National Academy of Sports Medicine. As a recently married man, with his first child due in a few months, he knows how fitness and nutrition can quickly be pushed to the side.
With his constant determination to make workouts shorter AND more effective, he focuses on getting advanced results in a minimal amount of time. Derek currently lives in Madison, WI, where he runs his own fitness boot camp. He also trains clients across the country online with his easy to follow home workout programs. He’s also been known to spoil his yellow lab Turk (yes, he’s named after the Scrubs character!)
