Yes, you read that correctly. What I’m giving you today is the top 10 fat burning workouts under 10 minutes each. I know what you’re thinking – how in the hell can a 10 minute workout shed my stubborn body fat when the hours I spend in the gym aren’t working? Trust me, they will.
Just like my workout post the other day, these 10-minute workouts are also afterburner workouts. There was such an outpouring of demand after that first article went up, I had to get right back to it and deliver what the masses were demanding. For those of you who haven’t read that previous post, you might be wondering what I mean by afterburner workouts. What I mean is, these 10 workouts should be tacked on to the end of your current workout, rather than looked at as a complete workout on their own.
The last minutes of your workout are far and away the most important. During this time, you either end on a dud (how many of you finish up with a leisurely walk on the treadmill?) or you go all out, push your limits, and in the process burn straight fat, boost your EPOC, and charge up your metabolism for the rest of the day. These workouts are going to help you start achieving the former, which is exactly what needs to happen if you’re wondering how to burn fat more effectively.
I’ve worked with people from all walks of life. By and large, the common denominator amongst those who simply couldn’t burn fat at a level they wanted, was two-fold; a) lack of consistency and/or direction in their workouts and b) poor intensity during their workouts. These 10 fat burning workouts are going to help with you part b; intensity. Since they’re so short, they need to get a lot done. They need to bump your heart rate, they need to feed directly on fat calories, they need to get you breathing heavy, and perhaps most importantly, they need to throw your body so out of whack that your insides have to work doubly hard to get back to your pre-exercise condition (this is the phenomenon referred to as EPOC).
The Top 10 Fat Blasting AFTERBURNER Workouts
Get on the treadmill and complete the following segment. Remember also be trying to increase the speed of your sprint.
.1 mile sprint/.1 mile jog; alternate without rest for a full 1-1.5 mile.
Repeat twice. Rest 30 seconds between rounds.
Complete 2-3 rounds total. Rest for a max of 30 seconds after each round.
Complete the following in order, in as few sets as possible. No rest.
- 40 Burpee + Front Swing
- 30 Half Burpee + Push Up
- 20 Goblet Squats
- 10 Surrender Squats
- 300 jump rope skips
Walk off 20 yards; set up two markers 20 yards apart. Upon completing an exercise sprint to the other marker and complete the next exercise in order. Example: complete 10 russian twists, sprint 20 yards, complete 10 core destroyers, sprint 20 yards, complete 10 reverse bicycles, and so on…
Repeat this process until all 4 exercises are completed. Repeat 3 rounds total.
- 10 Russian Twists/sprint to the other station
- 10 Core Destroyers/sprint
- 10 Reverse Bicycles/sprint
- 10 Ground Runners/sprint
Complete exercises in order, in as few sets as possible. Repeat two times total. Rest 45 seconds after first round.
Complete four rounds total. Rest 30-45 seconds after each round.
Perform the following exercises in HIIT format; 30 seconds as fast as possible, followed by 30 seconds at a much slower pace. Repeat this cycle a full 3 minutes per exercise before moving on.
- HIIT 30 “sprint”/30 slow paced In/Out Jumps
- HIIT 30/30 Kickback Climbers
- HIIT 30/30 Weighted Twist Jumps
- 1 minute all out jump roping
Perform three rounds total. Take a 30-45 second rest after each round.
- 12 Squat Twists
- 12 Sumo Squat Pulse Jumps
- 12 Drop Twists (6 per side)
- 12 Long Jumps
- 50 Windshield Wipers
Give these 10 workouts a try, mixing and matching as you see fit. I would go through them all, using 3-4 per week to start. Gradually up the intensity and begin including one of these fat burning afterburn workouts after each regular workout you complete. You’re going to be amazed at how fast your endurance climbs, your body fat disappears, and you mental will power for tougher exercise grows. I’ve watched that scene play out dozens of times in the past and have no doubt it’ll happen for you too if you give it time, stay consistent, and continually push yourself to achieve more.
Any questions about the workouts listed above, leave a comment below and I’ll get back to you.