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Save time with this 10 minute total body fat burning workout!

Tuesday, October 6th, 2009

Did you know that you can work your entire body by incorporating these four exercises into a 10 minute routine?  The secret to effective time efficient exercise is multi-joint movements.  Multi-joint movements are exercises that require many muscles to work in order to cause motion at more than one joint.  Try this quick workout to get the heart pumping and the body burning.  Follow the outline below for a circuit training workout that will elevate your heart rate while toning every muscle in the body.

1. Begin with a cardiovascular exercise of your choice (need help?  Check out our line of treadmills and ellipticals).  This exercise should be performed for 2 minutes.  Perform 30 seconds at a perceived level of 6 on a scale of 1-10.  Follow this with 30 seconds at a perceived level of 8 on a scale of 1-10.  Repeat these intervals for a second time.

2. Quickly switch to the following exercise circuit.  Perform each exercise for 30 seconds and begin the subsequent exercise immediately after.  Instructions on how to perform each exercise are included at the bottom of this blog.  Some exercises listed below do require weights, specifically dumb bells, but you can easily substitute with common household items like gallon jugs filled with water (just remember how much water you used for your next workout by marking the jug with a line).

  • Squats
  • Pushups
  • Dumb bell Rows
  • Squats
  • Pushups
  • Dumb bell Rows

3. Begin a second bout of a cardio exercise of your choice.  Remember, this exercise should be performed for 2 minutes divided into the following intervals.  Perform 30 seconds at a perceived level of 6 on a scale of 1-10.  Follow this with 30 seconds at a perceived level of 8 on a scale of 1-10.  Repeat these intervals for a second time.

4. Quickly repeat the following exercise circuit.  Remember to perform each exercise for 30 seconds and begin the subsequent exercise immediately after.

  • Squats
  • Pushups
  • Dumb bell Rows
  • Squats
  • Pushups
  • Dumb bell Rows

Keep in mind, I do recommend making the time in your schedule to exercise for more than 10 minutes per day.  I do however support these quick workouts as a minimum lifestyle addition that will produce amazing results when time is limited.

Movement 1: Squats
Target: Gluteus, Quadriceps, Hamstrings, Core
Squats work all of the major muscles of the lower body. They especially work the thighs and the gluteus muscles (muscles of the buttocks).
1. Your feet should be just a little wider than shoulder width.
2. The body should be lowered to a position where the thighs are parallel to the ground.
(Beginners may want to start by going only half way down.) (This motion should feel as if you are sitting into a chair.)
3. With both feet firmly planted on the floor, the body should be lifted back to starting position.
4. Repeat motion.
5. The knees should not be locked at the top of the motion and they should always remain behind the toes.

Alternate Movement: Chair Squats
This exercise may be used by those who have trouble with balance. It may also be used as a starting point for those who need to develop the leg strength necessary to provide enough force to change direction of the motion from down to up. However, the goal should be to graduate to a traditional squat.
1. Begin by sitting in a sturdy chair.
2. The feet should be just a little wider than shoulder width.
3. The body should be lifted to a position where there is a slight bend in the knees.
4. Lower body back to starting position.
5. Repeat motion.
6. The knees should always remain behind the toes.

Movement 2: Pushups
Target: Chest, Shoulders, Triceps, Core
1. Begin with the hands flat on floor and toes on floor.
2. Arms should be straight with a slight bend at the elbows.
3. Fingers should be facing straight forward.
4. The body should be straight from the ankles to the shoulders.
5. The body should be almost parallel to the floor.
6. Lower the torso toward the floor by bending the elbows to 90 degrees. At this point the body will be parallel to the floor.
7. Return to start position.

Alternate Movement: Bench Pushups
This exercise may be used if kneeling on the ground causes pain in the knees.
1. Begin with the hands on a solid object. (Examples: Bench, Back of Couch, Desk)
2. Arms should be straight with a slight bend at the elbows.
3. Fingers should be facing straight forward.
4. The body should be straight from the ankles to the shoulders.
5. The body should be making a 45 degree angle with the floor at the feet.
6. Lower the torso toward the bench by bending the elbows to 90 degrees.
7. Return to start position.
8. Be sure to maintain the integrity of the straight line from the ankles to the shoulders throughout the entire movement.

Movement 3: Dumb bell Rows
Target: Upper Back, Biceps, Core
1. Begin with a slight bend in both knees.
2. The upper torso should be at a 45 degree angle at the hip joint.
3. Both arms are hanging directly below shoulders with slight bend at the elbows.
4. Pull arms up to a position where the elbows are higher than the torso.
5. Hands should be even with the hip joints.
6. Return to start position and repeat.

Alternate Movement: One Arm Dumb bell Row
This exercise may be used if Dumbbell Rows place strain on the lower back.
Perform 30 seconds on each side.
1. Begin with right knee and right hand on a bench or chair.
2. Left arm is hanging directly below shoulder with slight bend in elbow.
3. Pull left arm up to a position where the elbow is higher than the torso.
4. Left hand should be even with left hip.
5. Return to start position and repeat. Repeat on opposite side.

You should always consult your physician before undertaking any exercise routine and gain his or her approval.A warm up and a cool down should be included with every workout routine.

Jim Bompensa has been a health club owner and manager, personal trainer, group fitness instructor, and nutrition specialist for the nearly 15 years. He is currently the owner/operator of Body Physics Fitness Center in Haddonfield, NJ. Jim has appeared and contributed on ABC and NBC in Philadelphia, PA as well as Designing Spaces on TLC.

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