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Butt Kickin’ 10-Minute Workouts For This Week

This is what my dog will look like this afternoon!

This is what my dog will look like this afternoon!

We got our first measurable amount of snow yesterday.

Ya know, snow always sounds cool…until it arrives and you have to drive in it.  Scratch that – you have to be on the road when OTHER people are driving.

Although I will say this – I’m actually one of the weird ones in that I actually enjoy scooping snow.  Yes, I know that’s weird and some may say idiotic, but it’s kinda fun to get out there and throw some snow around!  Plus I like to have competitions with my neighbors to see who can get done quicker – although they don’t know they’re competing with me…but I’d still kick their butts!

But I digress, here are your 10-Minute Home Fat Loss Workouts for the week…

Day 1:

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

1A) Dumbbell Swing – 15 reps
1B) Burpee – 10 reps
1C) Bodyweight Squat – 15 reps
1D) Close Grip Push-up – 12 reps

If you have any questions about how to perform any of the exercises from Day 1’s workout, click here to watch the video for this 10-Minute Workout.

Day 2:

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) Overhead Bodyweight Squat – 20 reps
1C) Reverse Lunge – 12 reps per leg
1D) Side Plank Extension – 12 reps per side
1E) Split Squat Jump – 8 reps per leg

“Peace of Mind” Tip:  At least 2 or 3 times this week, take 30 minutes and go for a walk by yourself.  Don’t take your kids, significant other, spouse, friends, co-workers…don’t take anybody.  Just go by yourself and let your mind wander, or better yet try to clear your mind.  Going for a leisurely walk by yourself is tremendously relaxing and can leave you feeling invigorated and full of energy.

Day 3:

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

1A) Renegade Row – 6 reps per arm
1B) Push Press – 10 reps
1C) 1-Leg Stability Ball Leg Curl – 10 reps per leg
1D) DB Chest Press – 15 reps
1E) 1-Arm DB Swing – 8 reps per arm

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) “T” – 12 reps
1B) Stationary Lunge Pulse – 15 reps per leg
1C) 1 ½ Squat – 15 reps
1D) Medicine Ball Push-up – 12 reps
1E) Burpees – 12 reps

This puppy is a killer if you do it properly.  Make sure your lunges and 1 ½ squats are **good**, otherwise the quality of the workout will go down the crapper.

Nutrition Tip: Start every day off with a big glass of water, then eat an apple.  Do this before you have a cup of coffee (or whatever your caffeine-fix is) and before breakfast.  This is the best way to give yourself an energy boost.

This is also an excellent way to keep your appetite in check before a meal.

Day 5:

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

1A) DB Swing – 8 reps
1B) DB Rear Flies – 12 reps
1C) Decline Push-up – 12 reps
1D) Rear Foot Elevated Stationary Lunge – 6 reps per leg
1E) Push-up w/Renegade Row – 6 reps per arm

Just like the other day, this puppy is a killer especially when you get to the lunges and renegade row with a push-up.  But don’t let that scare you…you can do this type of workout.  Who cares if you suck now?  You’ll get better each and every week if you stick with it.

Workout Tip: Here’s a new trick I have been doing in my workouts just to change things up a bit and make ‘em more intense.

Rather than working out for exactly 10 minutes the same old way, I take my iPod and shuffle it on a good workout playlist.  Then I pick 2 or 3 exercises and do them as many times as I can for the duration of an entire song.

Going into the song, I have no idea how long it will be.  It could be 3 minutes and it could be 6.  That uncertainty forces me to work my butt off the entire time just to make it “count”.  If I don’t work hard and the song is over, I feel like I let myself down.

Do that for 3-5 songs, choosing different exercises each time and see what you think.

Your days off are when you make or break your program...don't screw it up!

Your days off are when you make or break your program…don't screw it up!

Days 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. – Don’t forget about the 2 new videos from this week’s workouts.

–>  Click here for the video for the 10-minute fat loss workout from Day 1.

–>  Click here for the 4-Minute Abs Workout from Day 3.

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 (6)

  • Sam

    Awesome Ed! Thanks for the workouts and videos.

    Reply
  • Michel

    you like scooping? That’s nuts and that’s why I moved away from the north to the coast!

    thanks for the workouts! some of ’em look pretty tough, but that’s what I like.

    Michel

    Reply
  • Amanda

    Love the workouts – I’m curious if you recommend doing these w/ out any rest days in between – Like M-F do the circuits and rest Sat/Sun. OR do 2 days of workouts and then take a day off. Do you beleive that rest is needed for muscle repair and growth?

    Reply
    • Ed Scow, aka 'The Fit Dad'

      Hey Amanda,
      Thanks for the kind words!

      Both of your ideas are fine. As long as you try to get all 5 workouts in.

      Because these workouts only take 10 minutes (sometimes 15 or 20) and because of the way they’re designed, it’s okay to do them 5 days in a row. I’ve done this type of workout for years, as has my wife and lots of other clients (both online and in my training studio) and have never seen any type of over-training or lack of results due to exercising too much…unless they were going WAY overboard.

      Now, if you were doing longer workouts with multiple sets per muscle group/movement, then I would recommend only doing 2 day in a row before taking a day or two of rest.

      As to your last question – I absolutely believe rest is needed for repair/growth. If you don’t go overboard with doing these 10-minute workouts in one day, you’ll give your body plenty of rest especially if you take a couple days off per week.

      I don’t know what you do for a living, or how active you are but it’s pretty tough for most people to over-train. The overwhelming majority of people sit way too much and if we’re just talking about exercise without bringing in the subject of muscle imbalances/weaknesses, most folks will be fine doing these workouts 5 days in a row.

      How’s that for a long-winded answer!

      Reply
  • Keith @ My Body Fat

    I’ve a big fan of short workouts, I think short and intense workouts work much better because they elevate your metabolism for hours after your workout meaning you burn off more calories much leads to more weight loss.
    .-= Keith @ My Body Fat ´s last blog ..Weekly Weigh In December 18th 2009 =-.

    Reply

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