Here's a quick and simple 10 minute
workout, as well as an awesome 4-minute abs workout you can do from home TODAY! Give the article a read,
watch the videos and then give these workouts a try today...
Ed Scow, NSCA-CPT: Certified Fitness & Nutrition Expert to the True
Superheroes - Busy Moms & Dads and author of Fat Loss To
I have a couple quick and simple workouts for you to do from home and, to be totally honest, I think they're
I'll admit I'm biased…but they're still awesome!
This is actually the EXACT workout combination I gave to a personal client of mine the other day and he loved
We did a quick warm-up, followed by the program that follows, and finished up with some flexibility work and
foam rolling and he was done - and he felt awesome when he left the studio.
Enough with the babble, let's get on with the show!
Actually before we get on, I want to let you know how important things like foam rolling are. I try to do it at
least 4 days per week before and after workouts, but if that's not possible for your time constraints, you should
at least shoot for 3 days either before or after your workout.
You'll see a huge result in the way your body feels and the way you move. It's flat out amazing and I can't
recommend it enough.
It’s a little different than the ones I’ve been showing lately because it’s not a full circuit.
It starts off with a 3-exercise circuit (even though I said we’re not doing a full circuit!), but finishes off
with an awesome 2-minute finisher.
Those first tree exercises are meant to be done as many times possible in 8 minutes, and the last exercise
is done in “Tabata style” where you work for 20 seconds, take a 10 second rest, and go back to the exercise for
another 20 seconds, etc. until 2 minutes is up.
Before I talk too much, let’s get into the video.
In case you were too busy paying attention to the video and didn’t get a chance to write the workout down, here
Again, do as many circuits of that possible in 8 minutes.
Once that 8 minutes is up, move IMMEDIATELY to the next exercise...
Mountain Climber - 20 seconds on/10 seconds off for 2 minutes.
This 10-minute workout is meant to be done quickly - meaning very, very limited rest.
Go, go, go (within your fitness level, of course).
Also make sure you use good form on all of those exercises, but especially the Rear Fly. I see some of the
same mistakes with that exercise in the studio over and over, even with experienced exercisers.
The most common mistake is that rather than extending your arms straight out to the side (with a slight bend in
the elbow), the exerciser moves their arms back toward their hips with their arms straight. You’re really
trying to work your upper back/shoulders here and should feel it around your shoulder blades. If you aren’t
feeling it there, then you’re either not using enough resistance, not squeezing your shoudler blades together, or
doing the mistake I just mentioned.
Fix it and you’ll feel it.
I also have to say that I love the Mountain Climber
It’s a great little twist on the normal push-up, but still really works your upper body. Good times! And
remember for the Mountain Climbers in the 2-minute finisher, you should be moving FAST.
Don’t do the slow climbers...go fast.
Move those legs as fast as you can all 20 seconds, while keeping your hips down and not jostling at the shoulder
joint. Also pay attention to the rest breaks. 10 seconds goes fast!
The second part of this workout is the 4-Minute Abs Workout
Abs Workout To Help You Lose Stomach
In case you were too enthralled watching my amazing screen presence (sarcasm), here’s the rundown for that
3A) Butt Raise - 20 seconds on, 10 seconds rest and then move to...
3B) Jack Knife - 20 seconds on, 10 seconds rest and go back to 3A.
That little 2 exercise killer will make your abs, specifically your hard to reach lower abs, beg for mercy.
Make sure you keep your abs “braced” thoughout the entire movement - don’t let them
Keep ‘em braced, then flex harder as you raise your hips off the floor. Same goes for the Jack Knife. Keep
your abs braced, but really flex as you tuck your knees in.
One thing I love about these 10-minute workouts is how simple they are to implement. You don’t need much
You don’t need much equipment. For this workout you just need a couple different sets of dumbbells, and
could use resistance tubing. You can do it pretty much anywhere because it takes so little space.
No special workout rooms, no need for bulky equipment and no need for gym memberships.
This also means no excuses.
The time thing is the biggest excuse for missing workouts and this one removes it. Equipment can’t really
be an excuse because you can get your hands on some dumbbells or tubing really, really easy.
Do this 10-minute workout in the morning, lunch time or evening...whatever works best for
Do it first thing in the morning, then do it AGAIN later in the day.
Do this workout for 10-minutes, then grab the bodyweight cardio workout from last week and combine an awesome
metabolism pumping workout that takes about 20 minutes (plus warm-up).
See what I’m getting at here?
You can expand all these workouts I’m going to be giving you into virtually anything.
Your imagination is your only limit.
All you have to do is move. It’s all up to you. Get up and move...and move often. You can do it! I believe
If you found this article and video useful, I'd really
appreciate you doing me a favor and clicking the "Like" button below. Thank you!
P.P.S. - If you'd like a few more 10 minute workouts, and abs workouts, click the links below...
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The preceding article was written by Ed Scow, aka "The Fit Dad". To learn more about Ed's story,
To watch a sample 10-minute workout video,