The one claim that I want to explore is can you workout 10 minutes/day and get results’ What exercises deliver significant health benefits in such a short period of time’ Seriously, can a 10 minute workout help you reach your personal fitness goals’

Changing your body chemistry is a matter of changing your routine. Think of it like this, if you are healthy start a junk food diet and see what happens. Remember that movie Supersize Me‘ The same is true if you adopt regular exercise if you are currently leading a sedentary lifestyle.

Have you heard of that expression something is better than nothing” Whelp!! Adding movement will have an amazing impact on your health.

Not regularly working out’ Squeezing in several 10 minute workouts can to produce some serious health benefits.

Let’s get real, what are the results you are looking for”

You have to destroy 3,500 more calories than you take in before you lose 1 pound of body weight. You’ll need to do 25-35 sessions 10 minute sessions/week. Here’s where I recommend you adding in a longer exercise sessions every week.

This is not to say that short exercise sessions are pointless. The case I’m making is that we always have time to work out. Each week look at your schedule. Some days go for a longer workouts (20-40 minutes). If you can only squeeze in a 10 minute workout a few times a week you know you are still getting great health benefits.

At the end of the day, the goal is to make you workout schedule SUSTAINABLE. So many times I hear of folks going balls to the wall and burning themselves out. That’s not the point! The goal is to find a level of exercise that makes you want to and enjoy exercising for the rest of your life!!

Want some great 10 minutes workouts’ Follow me on Instagram, for Fat Burning Friday! Each first I give you short workouts that can be done at home or at the gym.

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HIIT – High Intensity Interval Training – as the name suggests, HIIT is a program that works you hard to produce the fitness results you desire. HIIT is becoming the “go-to” method for athletes and celebrities who want to restore their fitness levels and look and feel better. Come one who doesn’t want to button their pants OK look good naked  =)

HIIT has long been used by professional athletes and Olympians to increase their endurance and fitness in a shorter amount of time and for the best results. Here are five of the main benefits of HIIT workout routines:

1. Fast and Convenient – In our fast-paced lifestyles, who has time for an hour long workout at the gym’ HIIT exercises allow you to get the same or even better results in less than half the amount of time.
2. Super-Charges Your Metabolism – The interval training in HIIT causes EPOC (Excess Post-Exercise Oxygen Consumption) which means that your metabolism will enjoy a boost of up to 48 hours after a HIIT routine.
3. No Equipment Needed – You can use equipment such as a treadmill or other equipment you’re used to, but you can also perform HIIT when running, swimming, body weight and other cross-training exercise routines.
4. Do It Anywhere – You don’t need a gym membership or a special place to exercise. If you’re pressed for time, you can simply do a number of body weight exercises for a certain amount of time and then rest.  As long as you’re giving the intensity portion all of your effort, HIIT will work.
5. Challenging – If you’re ready for the workout routine of your life, get involved in HIIT. It’s difficult, but the results you’ll see in so short an amount of time will make you a firm believer in HIIt.

HIIT is one of the top fitness trends of the year, and is only poised to grow in the next year. Because it’s fast and you don’t have to spend hours in a workout routine, it works for most of us with ultra-busy lifestyles.

It can also be performed with a variety of exercises, including those you enjoy most. Any type of exercise that lets you get your heart rate up to a high level will help you burn more fat in a much shorter time. The intervals involved with HIIT tend to increase your body’s demand for oxygen and actually cause an oxygen shortage.

This demand for oxygen increases your metabolism so that your “afterburn” will be burning calories long after the exercise routine is over. HIIT workouts are all about saving time and getting the same results as those exercises that last for an hour or more. Click here for a sample HITT workout.

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For this workout you don’t need any special equipment other than a floor mat to cushion you during floor exercises. However, it is helpful to have an interval timer to keep you on track. My favorite is the gym boss. If you don’t have one, you can use a stopwatch or even a clock with a second hand.

Warm Up. Before getting into the intervals, warm up your body by walking or jogging in place for 3-5 minutes. Then begin the intervals.

Intervals. Each of these intervals needs to be performed for 45 seconds with as much speed and energy as you can give. Then you will rest for 15 seconds.

 Interval 1 – Bicycle Crunches. Lie on your back without letting your feet touch the ground. Place your hands at the side of your head with bent elbows. Bring your right knee to your chest while twisting your left elbow to touch your knee (keeping your left leg parallel to your body without touching the floor). Then switch legs and twist the other direction. Repeat this for 45 seconds and then rest for 15 seconds.

Interval 2 – Jumping Jacks. Perform jumping jacks as fast as you can for 45 seconds and then rest for 15 seconds.

Interval 3 – Flutter Kicks. Lie on your back and place your hands to the side of your head or place them below your buttocks. Lift your right leg into the air while keeping your left leg down, but not touching the floor. Lower your right leg and lift your left leg. Repeat this for 45 seconds. Rest for 15 seconds.

Interval 4 – Squat Knee Lift Combo. Stand with your feet hip width apart and your arms at your sides. Lower your body into a squat and raise your arms in front of you. Stand up from the squat and raise your right knee. Return to a stand and repeat the squat then raise your left knee. Repeat this combination for 45 seconds and rest for 15 seconds.

Interval 5 – Mountain Climbers. Get into a plank position on the floor with your arms straight in front of you and your back straight. Keep your legs shoulder width apart. Bring your right knee toward your chest. Straighten your right knee while bringing in your left knee. Repeat for 45 seconds and rest for 15.

Repeat these intervals up to 3 times depending on your fitness level. You may find that the first time you do this workout it’s all you can do to finish one cycle. Just do the best you can and you’ll gain strength as your fitness improves.

Cool Down. When you’ve finished the intervals, cool down with a brisk walk for 10 minutes to lower your heart rate.

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Trust me done right, you get one killer workout. Studies have shown that these workouts are as effective as longer traditional workouts.

To do the following 3 workouts you’ll need. (Yes, these can be done at home)

• interval timer or clock with second hand
• box for box jumps
• kettlebell
• sandbag, weighted vest, or dumbbells

Warm Up. The warm up isn’t included in the 12 minute time frame, but it’s always a good idea to get your muscles warmed up.
10 jumping jacks
10 squats
10 pushups
Repeat 3 times

For the intervals in this workout, you’ll be performing high intensity exercises for 30 seconds with 10 minute rest periods in between. Once you’ve completed all the intervals once, you’ll repeat them for a total of 3 cycles.

• Interval 1 – Box Jumps – Do as many box jumps as you can for 30 seconds and then rest for 10 seconds. ( you can use a curb, a reebox step or an box at the gym)
• Interval 2 – Kettlebell swings – Stand with wide legs and hold your kettlebell with both hands. Start with the kettlebell between your legs and swing it directly overhead. Return to the starting position. Repeat as many times as you can for 30 seconds. Rest for 10 seconds. (if you don’t have a kettlebell you can do it with a dumbbell.
• Interval 3 – Elevated pushups – Get in a pushup position with your feet elevated on your box so that they’re elevated above your shoulders. Perform as many full pushups as you can for 30 seconds. Rest for 10 seconds. (find these challenging’ do them on the ground from your knees or toes)
• Interval 4 – Side lunges – Perform lunges alternating on your left and right sides for 30 seconds. Rest for 10 seconds. (can be done with or without weights)
• Interval 5 – Bicycle crunches– Perform as many as you can for 30 seconds. Rest for 10 seconds.
• Interval 6 – Step Ups – Using a sandbag, weighted vest, or dumbbells for additional weight, perform step ups on your box. You can also perform them with no added weight. Do as many as you can for 30 seconds and rest for 10.

Cool Down. After completing these intervals you should feel exhausted. But hang in there for just a couple more minutes and cool down with a walk for 2-5 minutes.

Keep track of how many you do and see if you keep this up for 1 month if you get more and more reps in. Best of luck. Leave a comment below and tell me if you like this workout.

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What make jumping rope so effective is that you can vary the intensity. It allows you to build up your heart-rate and develop your conditioning without having to even leave the comfort of your home. I also like bringing a rope with me to the gym and jump between my weight lifting sets.

The Best Jump Rope Routines

Here are a few different techniques you can use to change up your jump rope routine and get back on-top of pushing yourself.

• Timed Method – Grab your stopwatch and jump for 30 seconds. If you think you can get 50 jumps, go for fifty and try to hit that number every time you do the set. Repeat this for about 10-12 sets and be sure to rest in between each set. With this, you can create a good way to up your challenge each week and burn fat.
• Count-Down – If you have been working out for a while give this one a  try.
  • Go for 350 jumps in a row and use that as your first set.
  • 2nd set drop that to 300 jumps in a row
  • keep dropping by 50 jumps until you hit 0.
  • Be sure to rest 30-90 sec between sets.
• Kettlebell swings and jump rope — Swing a kettlebell for 30 sec rest 30 sec and then jump rope for 30 sec  — continue for 4 rounds
• Rowing machine, box jumps and jumprope — this is one of my favorites.
  • Row 500 meters
  • 30 box jumps
  • 1 min jump rope
  • rest 60 sec
  • Repeat 5 rounds

It’s pretty easy to get creative with a jump rope and doesn’t require a gym membership. If you have a favorite jump rope routine. I’d love to hear it. Please leave me a comment below. I’d love to hear how you how you did with the workouts I suggested.

Are you new to exercise or been exercising for a while and just looking for way to mix it up or your results have stalled. My new Lean & Sexy program will teach the tools and systems you to lose weight and get into the best shape of your life. Hurry program starts Monday, September 1st.

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For me I hope from machine to machine to break it up.  I know how important cardio is, but I HATE it!!!

With that said, I’m not doing intervals…

Please start slow, trust me it will come and its just as effective.

This can be done on any piece of cardio equipment or on an outdoor track.
Start with a 5 min warm-up

Week 1:  sprint for 30 sec then rest for 90 sec do 5-6 sets
Week 2:  decrease the rest period by 30 sec do 6-7 sets
Week 3:  now sprint 30 sec and rest for 30 sec do 7-8 sets
Week 4:  stay the same but increase the number of sets to 8-9 sets

Do this 2-3 times/week and let me know how feel.  For those of you who feel the same way about cardio as I do, you will find this definitely keeps you moving!

The only thing you need is some good tunes on your pod!  Personally I’m trapped in the 80’s!

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