The 10 MINUTE WORKOUT That Can Change Your Entire Body!
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One of the things that people with a hectic schedules hate hearing the most is to “just make the time” to exercise.

The reality is that no amount of wanting or willing or wishing can magically create that extra 25th hour in the day, or can spontaneously eliminate one of the many other priorities that are super-glued to your plate.

But perhaps ten minutes aren’t as unreasonable to conjure up in your magician’s hat…and perhaps you can even make ten minutes mystically appear once in the morning, once in the afternoon and once again in the evening – especially when it starts to yield some incredibly dramatic, body-altering and life-changing weight loss results.

The Most Time-Efficient Way to Exercise

Short sessions of high-intensity exercise can be extremely effective at boosting your metabolism, shedding pounds and carving out a brand new lean body, when weights or body resistance are used in combination with wide-ranging exercises that use your largest calorie-burning muscle groups and increase your heart rate. Also known as “burst training”, studies show that cycling short intervals of high-intensity exercise (that involve giving every ounce of effort you’ve got so that you’re breathless and maxed-out after 30 to 60 seconds) with lower-intensity exercise (when you slow down enough to recover your breath but don’t stop moving) seriously cranks up fat-burning, body toning and overall health. You can use this burst training method to get the most out of any type of exercise you do, from strength training, to jogging, to skipping rope, to jumping jacks, etc.

Ten Minutes Can Change Your Life

This high-intensity ten minute workout quickie rotates 6 functional exercises that fire up several different muscle groups at the same time, with lower intensity recovery periods placed in between so that you get the most out of your precious workout time.

Exercise in view of a clock with a seconds hand, or a wristwatch with a timer. Perform each of the exercises below with all your effort during the high-intensity burst, followed by lower-intensity recovery movements in between that allows you to catch your breath (such as lightly jogging on the spot, skipping on the spot, marching on the spot, etc.). Just make sure that you never stop moving completely.

Once you complete the entire exercise series, continue to jog lightly for as long as you need to gradually slow down your breath and heart rate. Then slow down even more to marching on the spot and then walking on the spot, until you have fully recovered back to your resting rate and are able to speak comfortably.

Try and find three or four spots throughout your day to perform this ten minute fat-blasting workout. As you perform this every day and get stronger and more proficient at this sequence, try and increase the number of seconds you perform the high-intensity parts while whittling away the low-intensity time. Build up this way gradually, by just a few seconds each session.

However, if you are just starting to get back into exercise, are middle-aged or older, or have a health problem, speak to your doctor first before performing high-intensity exercise. It may be recommended that you start with moderate-intensity exercise approaches for the first few weeks of getting back into exercise, before attempting to challenge yourself with higher-intensity exercise.

Ten Minute Fat-Blasting Workout

1. Jump Ropejump rope knotted

If new to skipping rope, begin with a light weight rope and double jump each turn of your rope (jump over the rope and then add an extra small jump when the rope passes over your head). Once you feel more confident with jumping rope, try speeding up your jumping with single jumps per rope rotation, and you can even try weighted handles for an extra challenge once you’ve been at this for a few weeks.

  1. Jump rope at a moderate pace for 60 seconds, to warm up.
  2. Then crank up all your effort for 60 seconds of high-intensity speed skipping, as fast as you can manage.

Recovery: Follow this by lightly skipping/jogging/marching on the spot for 60 seconds to catch your breath, in preparation for the next exercise.

2. Mountain Climbers

 

  1. Get down into a plank position, as if you are about to do a push-up (elbows straight, abdominals engaged, back straight, weight on the palms of your hands and the balls of your feet).
    2. Flex your abdominals, forcefully draw your right knee into your chest, than bring your right foot back to its starting position. Repeat with your left leg, and continue at a high pace for 60 seconds.
  2. Recovery: Follow this by lightly skipping/jogging/marching on the spot for 30 seconds to catch your breath, in preparation for the next exercise.

3. Burpees

 

  1. Stand straight, arms by your sides, feet hip-width apart.
    Bend your knees and reach your hands down to the floor, in front of your feet, performing a low squat.
    3. Keeping your hands on the floor, jump your feet back and extend them, jumping into a push-up position.
    4. Perform one push-up.
    5. Keeping your hands in place, jump your feet back to where they started behind your hands, back into a low squat.
    6. From this position, explode upwards and jump as high as you can, landing back down into a squat position (i.e. perform a jump squat). You have completed 1 burpee.
  2. Repeat as many burpee as you can at high-intensity for 60 seconds.
  3. Recovery: Follow this by lightly skipping/jogging/marching on the spot for 30 seconds to catch your breath, in preparation for the next exercise.

4. Bicycle Crunches

 

  1. Get down quickly on to the floor (on an exercise mat or soft towel) on your back.
  2. Curl up into a ball by lifting both your knees up into your chest while curling your head, neck and upper back up towards your knees, with your hands holding your head by your ears. Contract your abdominal muscles and pull your bellybutton in towards your spine.
  3. Twist your torso to bring your right shoulder up towards your left knee (exhale while you do so).
  4. Inhale to get back to your starting curled-up position, and then exhale to twist your torso the other way, bringing your left shoulder up towards your right knee.
  5. As your fitness level improves with time, make your bicycle crunches more challenging by extending one leg as you curl towards the other leg, creating a cycling movement with your legs as you crunch side to side.
  6. Repeat at high-intensity for 60 seconds. Then roll on to your side, sit up and stand up safely.
  7. Recovery: Follow this by lightly skipping/jogging/marching on the spot for 30 seconds to catch your breath, in preparation for the next exercise.

5. Alternating Stepping Lunges

 

  1. Stand straight, arms by your sides.
    2. Take a big step forward with your right foot, placing it flat and firmly on the floor in front of you while lifting the heel of the foot of your back leg.
    3. From this position, drop your back (left) knee down towards the floor, focusing on keeping your back knee lined up exactly beneath your back hip, creating a 90 degree bend in your back knee. At the same time, lift both hands to meet high above your head.
    4. Straighten your front and back knees as you squeeze your bum muscles, and then step your right foot back to stand beside your left foot again. At the same time, return your arms by your sides.
    5. Repeat again by stepping forward with your left foot and lifting up the heel of your right back food. Drop your right knee down towards the floor while lifting both hands to meet above your head.
  2. Continue to alternate stepping lunges at a fast pace. Be sure you do NOT start performing shallow lunges (i.e. your back knee should bend down to a 90 degree angle, not greater) for the sake of higher speed. As your fitness increases, perform this exercise while holding dumbbells. And/or, try performing this exercise in front of a stair case and step forward onto the first step before lunging your back knee down towards the ground.
  3. Perform alternating stepping lunges at high-intensity for 60 seconds.
  4. Recovery: Follow this by lightly skipping/jogging/marching on the spot for 30 seconds to catch your breath, in preparation for the next exercise.

6. Side Skater Jumps

  1. Begin standing up with your feet together, abdominals contracted, bending slightly forward at the hips.
  2. Bend both knees and stride to your right side by leaping off the floor sideways with your right leg. Land on to your right foot, with your left foot continuing to cross slightly behind your right foot. As you jump to the right side, twist your torso slightly to reach your left elbow to your right knee.
  3. Now leap to the left with your left leg, landing on to your left foot with your right foot crossed behind your left foot. As you jump to the left side, twist your torso slightly to reach your right elbow to your left knee.
  4. Continue to bound side to side this way, like a speed skater, at high-intensity for 60 seconds.
  5. Recovery: Follow this by lightly skipping/jogging/marching on the spot for as long as you need, to catch your breath.

Gradually slow down to walking on the spot until you have fully recovered back to your resting breathing rate and heart rate (you should be able to speak comfortably before you stop moving).

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