With your fast-paced life, you probably don’t have time for an exercise routine. But there’s a way to make a 10 minute body-weight routine just as effective as a 30-minute workout–so you can burn fat in no time.
That’s where circuit-training is the answer. By doing exercises back-to-back with minimal down-time, your heart rate stays in a range where your body will burn fat.
Stack up some full-body exercises (such as the ones in this body-weight routine) that challenge your big muscle groups and you’ll have a highly effective workout that takes just minutes a day.
Try this quick circuit to get your cardio and body sculpting done– and effectively burn fat in less than 10 minutes.
What you need: A space to exercise and a timer.
Fat Burning Body-Weight Routine How to:
Complete this series of exercises as a circuit with no rest in between each exercise. At the end of the circuit, rest for 60 seconds and repeat. For a workout just under 10 minutes, complete the entire circuit twice. If you have a bit more time, repeat the circuit as many times as you can!
1. Jumping Jacks
This will be your warm-up exercise to get your blood moving. Begin with your feet together and hands down by your side. In one single motion, jump while pushing your feet outside your shoulders and raising your arms above your head. Immediately, reverse the movement back to starting position.
2. Body-weight Squats
Begin with your feet positioned shoulder-width apart, your head up, and back neutral. Keep your chest up as you push your hips down and back like you’re going into a seated position. Stop when your thighs are parallel with the floor and push through the heels of your feet, back to upright position. Core should be engaged through entire movement.
3. Jumping Jacks
Begin on the ground with your knees shoulder-width apart. Place your hands slightly wider than shoulder-width apart on the ground right below your shoulders. Your body should form a straight line from shoulders to knees. Raise your feet off the ground, bend your elbows and lower your body to where your chest is hovering over the ground. Push your body up until your arms are extended. Repeat as necessary. Lift your knees off the ground to make exercise more challenging.
5. Jumping Jacks
6. Reverse Lunge
30 seconds while alternating legs or 15 seconds each leg
Begin with your feet hip-width apart. Step back with one foot while lowering your hips toward the floor so that your rear knee comes close to the floor. Push through the heel of your front foot, bringing yourself to an upright position. Repeat for 15 seconds with the same leg and switch, or alternate each rep with different leg for 30 seconds
7. Jumping Jacks
8. Hip Thrusts
Begin with your shoulder blades against the ground, your arms spread to the side for stability, and your legs bent with feet on the floor. With your core engaged, squeeze your glutes, lift your hips up and hold at top position for a second. Reverse movement down and repeat.
9. Jumping Jacks
10. Flutter Kicks
Begin by lying flat on your back with your arms to your side or under the very lowest part of your back. Your legs should be extended with a slight bend at the knee. Lift both of your heels to about 6 inches off the floor. While alternating legs, make small, scissor-like, up and down movements. Focus on keeping both heels off the ground the entire time. Core should be engaged to make this exercise possible.
After your rest, do another circuit until you have done at least 10 minutes altogether. You should be able to do at least two circuits in 10 minutes– add as many more circuits as you can!
If you have any questions about the exercises in this body-weight routine video or any other weight loss or fitness inquires, feel free to drop a comment below or reach out to one of our on-staff Personal Trainers at 800-273-1686 ext. 4 or by email at: WeightLossCoach@PersonalTrainerFood.com
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About the Writer
Previously a men’s physique athlete, a head trainer and a nutritional consultant, Mike has dedicated his entire adult life to health and fitness. Throughout his career, he has had the pleasure of training individuals ranging from other fitness professionals and athletes, to those with severe limitations and conditions. He believes that the mind always gives up before the body and there is no goal unreachable. The only difference between who you are and who you want to be is what you choose to do.