Time is arguably the most valuable commodity. Forget gold, diamonds, and even titanium, time is where it’s at! A lot of people are guilty of wasting time, and that’s their choice. But, for the rest of us, time is something we often don’t have enough of. After all, you can’t make more time, and once you’ve run out, there is nothing you can do about it.
Lack of time is a common barrier to exercise. When time is short, workouts are often the first casualty. That’s because a lot of people wrongly assume that, to be beneficial, a workout needs to last an hour or more.
The fitness industry has a major hang-up with the hour. Group exercise classes last an hour, personal trainers charge by the hour and even exercise calorie values are usually listed by the hour too.
The thing is, there is nothing to say that you MUST work out for an hour to get the results you want. In fact, Dr. Izumi Tabata, a Japanese sports scientist, discovered that even a four-minute workout can produce results.
With that in mind, we have created a ten-minute workout for when you need a short, sharp workout that will still deliver results. This workout will burn fat, build fitness, and tone your major muscles. Don’t let its brevity or simplicity fool you – this workout really delivers. All you need is some space, a Gymboss HIIT timer, and a single kettlebell or dumbbell.
The Gymboss 10-minute HIIT Fat Burner Workout
Set your Gymboss for 20 sets of 30 seconds. Do ten reps of the following exercises at the start of each 30-second interval. Rest until the beginning of the next 30 seconds and then move on to the next one. In total, you’ll do five laps of these exercises. (See modifications at the end of the article).
1. Kettlebell swings
3. Goblet squats
4. Plank jacks
To get the most from all the exercises in this workout, while keeping your risk of injury to a minimum, make sure you do each one correctly. Follow these instructions or, alternatively, ask a personal trainer for guidance.
Kettlebell swings work your entire posterior chain and are good for your posture too. They’ll drive your heart rate sky high and deliver an effective, low-impact cardio workout.
How to do them:
1. Stand with your feet about shoulder-width apart and hold your kettlebell in both hands in front of your hips. Bend your knees slightly.
2. Push your butt back and lean forward from your hips to lower the weight between your knees.
3. Drive your hips forward and swing the weight up to about eye-level. Do not lean back or allow your lower back to round.
4. Swing the kettlebell back down and repeat.
5. Keep your core braced throughout.
Upper body exercises don’t get more effective or efficient than the humble push-up. Arguably the most popular bodyweight exercise on the planet, push-ups work your chest, shoulders, and triceps.
How to do it:
1. Squat down and place your hands flat on the floor, fingers pointing forward, and about shoulder-width apart.
2. Walk back until your body is straight, and your weight is on your hands and feet only.
3. With your abs braced, bend your arms and lower your chest down toward the floor.
4. Push yourself back up and repeat.
5. Bend your legs and rest on your knees to make this exercise easier.
Goblet squats work your entire lower body, with an extra emphasis on your thighs and butt. In addition, goblet squats all-but force you to squat with proper form, so they are an excellent technique reinforcement exercise.
How to do it:
1. Hold your kettlebell by its vertical handles in front of your chest. The top of the handle should be just under your chin. Hold your upper arms close to your sides.
2. Step out and into a shoulder-width stance, toes turned slightly outward.
3. Push your hips back, bend your knees, and squat down until your thighs are roughly parallel to the floor. Do not allow your lower back to round.
4. Stand back up and repeat, keeping your core braced throughout.
Your last exercise, plank jacks, work your core while keeping your heart and breathing rate elevated. It’s also a step up from regular planks as you’ll have to work extra hard to maintain your core tension and stability.
How to do it:
1. Adopt the plank position with your legs straight and weight resting on your toes and forearms only. Your body should be straight, your abs braced, and your feet together.
2. Jump your feet out to about shoulder-width apart. Bend your knees slightly to absorb the shock of landing.
3. Jump your feet back in again.
4. That’s one rep – keep going!
Modifications for beginners
There are a few ways you can make this workout easier. Firstly, reduce the rep count from ten to eight or even five reps. This will give you more rest between exercises too. You could also reduce the number of sets, say from 15 instead of the prescribed 20. Alternatively, you could lengthen the work periods, say from 30 seconds to 40. This also will give you more rest between sets. Finally, use easier variations of the prescribed exercises.
Whether you are so short of time you need a super-short workout or want a finisher to bolt on to the end of your regular training session, the Gymboss 10-minute HIIT fat burner is the program for you. Short, sharp, and effective, this challenging workout will get your lungs heaving and your pulse racing, and you may even be glad it’s not longer!