25 Apr Four Workouts In Under 10 Minutes
When asked about fat loss, I tell my clients to be consistent with three big rocks:
1) Whole foods nutrition
2) Heavy strength training (2-4x/week, depending on level)
A healthy sex life Metabolic resistance training (2-3x/week, depending on level)
Dialing in all three is critical when your primary goal is fat loss and looking good naked.
Sure, fitting these into your fitness menu can seem like an insurmountable task, especially when you are crunched for time. After all, life happens. Some days, the Starbuck’s frappucino is a quicker post workout smoothie than making our own. And other days, we aren’t mentally alert enough to crush heavy dead lifts.
However, when all else fails, metabolic resistance training is a great way to get your ass kicked, increase cardiorespiratory fitness, and sprinkle in some strength training with light to moderate load. Plus, these workouts shouldn’t last more than 10 minutes.
Lately, I’ve incorporated several dumbbell complexes, circuits, and “finishers” into my regimen. Each week, the moves change so I evade boredom, but also, so I’m consistently being challenged and not leaving my body feeling flat. Even better, I’m saving myself precious amounts of time.
Because let’s face it: I have Tinder dates to go on, soccer players to train, and Buddhism books to read. Ain’t nobody got time for 1+ hours of training.
Here are four *under 10 minute* workout ideas you can add into your training schedule:
Workout #1: 5 x 5 Dumbbell Complex
* Use light to moderate load. Here, I’m using 12 pound dumbbells as I find I can keep my speed and form:
5 Renegade Rows
5 Push Presses
5 Rounds with 45 seconds to 1 minute rest in between.
Workout #2: 5 x 5 Dumbbell Complex
5 Step Ups
5 Plyo Pushups
5 Arnold Presses
5 Rounds with 30 second plank in between.
Workout #3: Pyramid Dumbbell Complex
Perform these three exercises in a 1-2-3-4-5 pyramid:
Unilateral Renegade Row to Push Press
Rest for 2 minutes then repeat one more time moving down the pyramid 5-4-3-2-1.
In this video, you see me performing the first two sets:
Workout #4: High Intensity Continuous Training
Put 10 minutes on the clock and continuously perform the following exercises:
10 Med Ball Slams
10 Hip Bridges
10 Band Face Pulls
10 Straight Presses
Bodyweight or light load (10-15 dumbbells) is your best bet here.
*Deep house music and a basic white girl bun are optional. ;-0