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10-Minute Fat Loss Workouts For This Week

This time of year is typically the most difficult for people to stick with their workout program.

For one reason or another, working out and eating right get pushed to the bottom of the to-do list only to come racing back to the top on January 1.

Don't be a glutton this holiday season!

Don't be a glutton this holiday season!

To help make this year different, I decided to give you a week’s worth of 10-minute workouts every week for the remainder of 2009.

Some weeks will be all bodyweight circuits, while others will mix dumbbells and bodyweight workouts, but they’ll all be 10-minutes.

I’ll also give you some ideas for good add-on workouts if you have extra time, as well as some videos.

Sound good?

I thought so.

Here are this week’s workouts…

Day 1: Don’t forget to warm up before all your workouts!

Dumbbell/Bodyweight Circuit – Complete this workout in a circuit, completing as many circuits as you can in 10 minutes.

1A) Incline DB Chest Press – 10 reps
1B) Stability Ball Leg Curl** – 15 reps
1C) DB Bent Over Row – 10 reps
1D) DB Stationary Lunge w/Shoulder Press – 8 reps per leg
1E) Plank Thrust – 15 reps

**If you can, try the 1-Leg Stability Ball Leg Curl.

If you have the time, click here to watch a video of an awesome Add-On Abs Workout.

Day 2:

Bodyweight Workout Circuit – Complete this workout in a circuit, completing as many circuits as you can in 10 minutes.

1A) Medicine Ball Push-up – 12 reps
1B) Burpees – 8 reps
1C) 1-Leg Hip Extension – 10 reps per leg
1D) Cross Body Mountain Climber – 20 reps per leg
1E) Burpees – 8 reps

Posture tip: If you find yourself sitting behind a desk or in your car for most of the day, do the following every 30-45 minutes.  Stop what you’re doing (unless you’re driving of course), consciously sit up straight and squeeze your shoulder blades together.  Hold for 2 or 3 counts, and then return to the starting position.  Do that 8-12 times and go back to what you were doing.

We tend to round our shoulders the longer we sit at a desk or in our cars and this little tip will go a long way to helping you keep a strong and healthy back and neck.

Day 3:

Dumbbell/Bodyweight Workout Circuit – Complete this workout in a circuit, completing as many circuits as you can in 10 minutes.

1A) Mountain Climber Push-up – 10 reps
1B) Squat w/Shoulder Press – 8 reps
1C) Rear Flies – 15 reps
1D) Bodyweight Reverse Lunge – 15 reps per leg
1E) DB Swing – 10 reps

Dads, click the link to watch a video of an awesome Add-On Arms Workout that you can do after the 10-minute workout.

Moms, click the link to watch a video of an awesome Add-On Legs/Butt Workout that you can do after the 10-minute workout.

Day 4:

Bodyweight Workout Circuit – Complete this workout in a circuit, completing as many circuits as you can in 10 minutes.

1A) “T” Push-up** – 12 reps

"Top" portion of a T Push-up

"Top" portion of a T Push-up

1B) Forward Lunge – 15 reps per leg
1C) Overhead Squat – 15 reps
1D) 1-Leg Push-up** – 12 reps
1E) Burpees – 10 reps
**If you can’t do the type of push-up listed, just do an easier version like regular, incline or kneeling push-ups…but if you can I’d like you to try the push-up listed – who knows you may be stronger than you think.

Nutrition Tip:  If you ever find yourself under a “sweets attack” try eating a sweet fruit like pineapple or kiwi first.  Then wait a couple minutes before deciding whether to give in to temptation.  The sweet fruit usually knocks the sweet tooth out as well as keeping your waistline in check.

Day 5:

Dumbbell/Bodyweight Workout Circuit – Complete this workout in a circuit, completing as many circuits as you can in 10 minutes.

1A) 1-Arm DB Swing – 8 reps per arm
1B) Plank Extension – 10 reps per arm
1C) DB Chest Press – 8 reps
1D) Alternating Bent Over Row – 6 reps per arm
1E) Burpee – 12 reps

If you have another 10 minutes, rest 2 or 3 minutes, then go through this circuit again!

Day 6: Do some interval cardio training.  You don’t have to do your intervals by running or biking, either.  You can do them with bodyweight exercises like Burpees and Mountain Climbers.

Just don’t let it last any longer than 12 or 15 minutes.

Day 7: Take the day off!

Weekends are usually when people do two things:  #1, they don’t workout as much (maybe you’re one who works out more…that’s good), and #2 they let their nutrition go to hell in a hand basket.

Don’t ruin all your hard work with just 1 or 2 days of eating and drinking like it’s your last day on earth.  All that does is start the “I promise to work harder next week…” cycle all over again.

It’s time to stop that cycle and start losing your extra weight and start making new, healthy habits!

Get on with it…I know you can do it…all you have to do is take the first step.

And remember…

Be A Superhero Today!

Talk to you soon,

The Fit Dad

About The Author

Ed Scow, also known as "The Fit Dad", likes long walks on the beach, snuggling, hand stand push-ups and pretending to work. He's also a fitness & nutrition expert, proud papa and husband to a smokin' hot wifey.

Number of Entries : 169

Comments (8)

  • Sandy

    Awesome Ed! thanks for the workouts.

    that’s also a good posture tip. I sit at a desk ALL DAY and never pay attention to my posture until the day is done and my back is killing me. I’ll give that a try today.

    Reply
  • Jami

    I can’t do T Push-ups. I have tried them in the past and can’t do them. What exercise should I do instead?

    Reply
    • Ed Scow, aka 'The Fit Dad'

      How long ago did you try them? Were you able to do any or was it a total bust?

      If you can – just do 3 or 4, then continue working and building up your strength. But if you can’t do any, do a regular push-up instead. You could also just do the “T” without the push-up. It’s the same motion, rotating back and forth, but you don’t do a push-up between each rotation. That way you can still get some benefit from the core work and shoulder stability component of the exercise.

      Reply
  • vodkamom

    I’ve decided you just need to come and kick my ass. I need to lose 25 pounds. In about three weeks.

    Reply
  • vodkamom

    AND no matter WHAT I DO AT THE GYM, I can NOT lose weight.

    Is it my hormone pills? Surely it can’t be the chips.
    .-= vodkamom´s last blog ..Um, What did you Say? =-.

    Reply

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