Three 10 minute workouts to reshape your physique (no gym needed!)

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In my teachings and philosophy I preach that you don’t need a gym to get a good workout and if you put your mind to it, you can be creative and come up with a good workout anywhere. šŸ˜‰

So what I’ve got for you today are three different 10 minute workouts that are sure to help you carve a nice lean body.

Workout #1 – You’re going to warm up with a 6 minute combination of light jogging, lunges, squats, squat jumps and jumping jacks.

After that, sprint as fast as you can for 20 seconds then stop completely for 10 seconds. Repeat this 8 times for a total of 4 minutes – the so called Tabata Interval.

Research in Medicine and Science in Sports and Exercise comparedĀ  this protocol with 60 minutes of running non stop. The results were amazing. Both protocols increased endurance by the same amount, but the 4 minute interval improved power by 28%.

Incredible!

Workout #2 – Go to a track and warm up. Sprint for 100 meters (which is a quarter of the track – the straightaway) and then do a slow jog around the rest of the track to catch your breath.

Should be no more than 2 minutes total. Do this 5 times.Ā  Research backs this up. A study in the American Journal of Physiology found that men who sprinted for 15 seconds had a
40% boost in metabolism, allowing them to burn more fat.

If you do it on a treadmill, sprint for 15 seconds, jog for 60 seconds and rest for 45 seconds (5 rounds).

Workout #3 – Warm up with a light jog. Find a hill (or put the treadmill on max incline) and sprint as fast as you can for 10 seconds. Rest for 30 seconds. Repeat 15 times total.

A Study in the Journal of Exercise Physiology found that doing hill sprints in this fashion can boost lower body strength by up to 10%.

And boom! There you have it. Three 10 minute workouts that are backed by science. Try them out this week and let me know how they go.

Have a great wellness day!

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Exercise Physiologist, Personal Trainer, Wellness Coach, Author and Media Fitness Expert with over 20 years of experience in the health and fitness industry. Has served over 50,000 sessions from one-on-one, semi-private to large group BootCamp classes. Nationally and locally awarded Fitness expert on both ABC & CBS. Most recently developer of a new interactive Wellness and Lifestyle program for small to medium sized companies (Offshore and Onshore).

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