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Another Week’s Worth of 10-Minute Fat Loss Workouts!

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2010 Has Me Exploding With Excitement!

Wow!  2009 is gone and now we’re on to 2010.  I don’t know what your 2009 was like, but I couldn’t be happier that it’s gone.

Don’t get me wrong, it was a good year, but I’m so dad-gum excited about 2010 I can hardly stand it.  I’ve got so many things in store for you it makes my eyeballs want to pop out of my head due to excitement!

A quick personal note – to be totally honest I didn’t stick with my personal workouts very well over the past couple months.

I did the workouts, but I wasn’t that “into” them.  I thought they were boring, stale and dry and if you feel that way there’s no way you’re going to stick with them – even if you’re someone who gets paid to exercise!

But the past few weeks I’ve been experimenting on myself and I’m going to start experimenting on some of my personal clients and when I get the results I’m after I’ll be giving you the same stuff.  I’m pretty stoked about these new workouts I’ve been writing.

So stay tuned for those!

But now on to this week’s 10-minute workouts

Day 1:

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

1A) 1-Arm Dumbbell (DB) Swing – 15 reps per arm
1B) Cross Body Mountain Climber – 30 reps per leg
1C) Jump Squat – 10 reps
1D) Close Grip Push-up – 12 reps

Goal Tip – I’m sure you’ve been beaten over the head over the past few days about how to set your goals/resolutions and actually stick with them…and I’m going to give you another one!

You should have a few different “levels” to your goals – 1 or 2 BIG goals that should be 3-4 months out, then break those down into smaller monthly goals and finally break those down even further into daily goals.

For example if your main goal is to lose 30 pounds in the next 12 weeks and fit into a pair of pants you haven’t worn in 10 years, then a goal for your first month would be to have lost 15 pounds by sticking with an awesome fat loss workout program.

Your daily goals would be even more specific and should sound something like, “I am making progress toward my monthly weight loss goal of 15 pounds by eating breakfast, replacing my poor snacks with healthy ones and packing a healthy lunch every day so I don’t get tempted to grab something fattening with my co-workers or friends.”

Day 2:

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

1A) Burpee – 12 reps
1B) Reverse Lunge – 10 reps per leg
1C) Forward Lunge – 10 reps per leg
1D) Stability Ball Rollout – 8 reps
1E) Medicine Ball Push-up – 8 reps

“Peace of Mind” Tip:  At the beginning and end of each day, spend 15 minutes trying to clear your mind.  Don’t think about what the kids have to get done, what you have to do for the day, shopping, errands, etc.  If it helps try the old standby of imagining yourself in your favorite vacation spot.  Sit, close your eyes and picture yourself someplace you love, doing something you enjoy.

It may sound hokey, but it works.

Day 3:

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

1A) DB Rear Flies – 8 reps
1B) 1-Leg Feet Elevated Hip Extension – 10 reps per leg
1C) Alternating Incline DB Chest Press – 10 reps per arm
1D) Alternating DB Bent Over Row– 10 reps per arm
1E) DB Swing – 25 reps

If you’ve got a little extra time, click here to watch a video for a killer 4-Minute Abs Workout.

Day 4:

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

1A) Decline Push-up – 12 reps
1B) Jump Split Squat – 12 reps per leg
1C) 1 ½ Squat – 15 reps
1D) Spiderman Mountain Climber – 20 reps per leg
1E) Burpees – 8 reps

Nutrition Tip:  If you find yourself grazing on your kids’ snacks throughout the day…hide them!  I don’t mean you should bury

If you don't want one of these, don't mindlessly snack!

If you don't want one of these, don't mindlessly snack!

them in the yard, I just mean to get them out of your immediate attention.  Put them in the back of the cupboard or refrigerator.  Put them anywhere you won’t immediately grab.

Maren’s got her own cupboard space with her “bad” snacks and it’s in a place neither Andrea nor I would regularly think to look and sometimes I even forget they’re there (but Maren doesn’t!).

Out of sight, out of mind.

Day 5:

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

1A) Push-up – 12 reps
1B) DB Reverse Lunge – 12 reps per leg
1C) Renegade Row – 10 reps
1D) DB Swing – 10 reps

Here’s the video of the above workout…

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Day 6 &7:  Take these 2 days off!

Still do something…don’t be a total lazy turd.  Play with the kids, go for a walk or leisurely bike ride – just don’t do an intense workout or sit on your butt all day.

Let me know if you have any questions about this week’s workouts!

And remember…

Be A Superhero Today!

Talk to you soon,

The Fit Dad

P.S. – If you have any workout or nutrition questions, leave a comment.  I love hearing from you and it helps me to design better workouts.

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

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