It may be tempting to skip your regular fat burning workouts when you're too busy or when life gets hectic but if your goal is fatloss or ultimate fitness for life then you really can't afford to do this very often. Because our lives have become so sedentary burning no calories several times a week can add up to stubborn fat and possibly weight gain. The best way to prevent these setbacks is to incorporate a great 10 minute workout into your busy days.
Best 10 Minute Workout for Fat Loss
Any type of 10 minute workout will do if your goals are a healthy fitness level and improved health but this is not the case when your goal is fat loss, weight loss or ultimate fitness. The best type of quick workouts for fatloss and a better body are circuit training, metabolic workouts, or high intensity interval training with cardio AND weights. If you're short on time forget about toning routines that isolate body parts. Instead focus on full body fat burning exercises that burn maximum calories and boost metabolism. Your goal with a quick fatloss workout should always be as much intensity as you can handle while still maintaining good technique. Below is an example:
Best Burn Fat Fast 10 Minute Workout Blueprint
1 minute warm up - Jumping jacks, running in place, jump rope, burpees, or squat thrusts are all great options. So is a quick sprint around your neighborhood, up and down stairs or on a cardio machine.
4 min. tabata protocol - Work on your hardest exercise for 20 seconds and then take 10 seconds to recover and repeat continuously 8 times (that's 4 minutes total). Only choose boot camp moves like pushups, walking lunges with db overhead presses, squat jumps, 8 count bodybuilders, etc. Avoid isolation exercises like crunches, tricep kickbacks, curls, or butt toning moves. This 4 min. should feel VERY hard.
4 minute circuit - After your 4 minutes of tabatas try a full body circuit with 3-4 exercises. Again only include exercises that target your largest muscles groups and do 8-10 reps of each going from one to the next with no rest and repeat as many times as possible in 4 minutes. This is called an A.M.R.A.P. workout and should feel like challenging cardio.
1 minute cool down - walk or do mobility exercises or stretch to get your heart rate back to normal and cortisol levels down. A cool down is key to preventing injuries and boosting after burn!
10 Minute Workout Trick to Boost Fat Burning
One of the best quick fat burning workouts ever created is the infamous 300 workout that Gerard Butler did for his role in 300. This workout is simple but definitely not easy because it includes 300 reps of the most intense fat burning exercises. Most people can't handle the intensity of 300 but anybody can use the 300 workout strategy to maximize fat burning in 10 minutes. All you have to do is modify the exercises but focus on the number 300. Here's how:
Modified 300 Workout - 50 seconds x 6 exercises = 300 seconds of fat blasting fun that you get to repeat 2-3 more times for a 10-15 min. high intensity interval workout. No rest between circuits and no rest between exercises! Watch the video below to see how.
Burn fat fast and get ultra fit no matter how busy you are with 10 Minute Trainer: Tony Horton's Fat Burning Workout Plan for Busy People (includes 5 dvds, resistance band, power cardio belt, workout calendar, recipe guide, and more)
