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.

The post What Everyone Must Know About 10 minute Workout’ appeared first on Kim Barnes Jefferson.

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.

The post Can You Get A Kick Ass Workout In 12 Min’ appeared first on Kim Barnes Jefferson.