Five 10 Minute Fat Burning Workouts

Here you go.

Five Workouts.

Two Timing Variations.

Ten Minutes.

No excuses.

No equipment, still no excuses.

Got a kettlebell, dumbell or skipping rope? Definitely no excuses.

A stopwatch, countdown timer or Gymboss timer would be handy. (If you have an iPhone you already have two out of the three and access to plenty more killer workout apps.)

If access to a timing device is holding you back from working out maybe you are reading the wrong website.

Do one at the end of your weight training, one if you are short for time, or multiples (take 2-3 minutes between circuits) if you have more time and energy!

NO EXCUSES!!!

No Equipment

30 seconds: Pushups

90 Seconds: Virtual Skipping

30 Seconds: Jump Squats

90 Seconds: Virtual Skipping

30 Seconds: T -Pushup Rotation

90 Seconds: Virtual Skipping

30 Seconds: Alternate Lunge Jumps

90 Seconds Virtual Skipping

30 Seconds: Cross Climber

90 Seconds: Virtual Skipping

KB – Skipping Rope

30 Seconds: 1 Arm Swing

90 Seconds: Virtual or Real Skipping

30: Seconds 1 Arm Swing

90 Seconds: Virtual or Real Skipping

30 Seconds: 1 Arm Overhead Squat

90 Seconds: Virtual or Real Skipping

30 Seconds: 1 Arm Overhead Squat

90 Seconds: Virtual or Real Skipping

30 Seconds: KB Goblet Squat

90 Seconds: Virtual or Real Skipping

Kettlebell Only

30 Seconds:  1 Arm Overhead Squat

90 Seconds: 2 Arm Swing

30 Seconds: 1 Arm Overhead Squat

90 Seconds: 2 Arm Swing

30 Seconds: 1 Arm Bent Over Row

90 Seconds: 2 Arm Swing

30 Seconds: 1 Arm Bent Over Row

90 Seconds: 2 Arm Swing

30 Seconds: Goblet Squat

90 Seconds: 2 Arm Swing

No Equipment

30 Seconds: Burpees

90 Seconds: Prone Brace

30 Seconds: Burpees

90 Seconds: Side Brace

30 Seconds: Burpees

90 Seconds: Side Brace

30 Seconds: Burpees

90 Seconds: Climber

30 Seconds: Burpees

90 Seconds: Prone Brace

Kettlebell Or Dumbell

60 Seconds: Goblet Squat

60 Seconds: Squat Hold

60 Seconds: Prone Cross Toe

60 Seconds: Climber

60 Seconds: Hip Raise

60 Seconds: Floor Touch

60 Seconds: Superman

60 Seconds: Banana

60 Seconds: Hip Raise

60 Seconds: Floor Touch

Always simple, never easy.

Get to it and take your fat burning workouts to the next level.

Let me know what you think, how you go and your favourite ‘finishing’ combos!

2010 – 20 Fat Loss Tips In 10 Seconds

Let’s ring in the new year with some back to basics fat loss advice.

Fat loss is simple. Tell yourself this until you actually believe it.

You probably already know what you need to do and there is no need to be looking for the latest greatest method because the tried and tested basics work every time.

Here’s 20 quick tips to get you on track straight away. Feel free to leave some more in the comments section below as well. 

1. Eat more fish

2. Eat more eggs

3. Eat more cottage cheese

4. Eat more nuts

5. Eat more green vegetables

6. Eat more berries

7. Eat more fruit

8. Eat less CRAP -> Avoid these 26 Foods

9. Drink more tea -> Add your favourite tea to the list

10. Drink more water

11. Never add sugar to anything

12. Take your fish oil

13. Take a good multi vitamin

14. Train with intensity (high intensity that is, not low intensity!)

15. Train the whole body

16. Train your weaknesses more than you train your strengths

17. Master body weight exercises (See point 16)

18. Set a personal best every workout

19. Be consistent

20. Be consistent (No I didn’t get lazy, nor is that a typo. Be consistent dammit. Don’t be saying “I’m just getting back into it” once a month. Be saying “I haven’t missed a workout or messed up my eating this month”. Do everything on this list CONSISTENLY to make 2010 your best year ever.

Now tell me your top tips for this year, leave a comment below.

16 Ways To Lose Weight This Christmas

1. Train regularly – Aim for at least three high intensity session per week.
2. Make working out part of your lifestyle – Prioritise your health and fitness.
3. Train Consistently – Think long term not just this week and next.

4. Forget the “Fat Burning Zone” – Train as hard as you can without hurting yourself.
5. Use resistance to burn fat – Body weight, barbells, dumbells, kettlebells, sand bags, ropes, the options are endless.
6. Mix it up – Keep your body guessing and progressing.
7. Think “recovery” – 20-30 minute walks after dinner will speed up your recovery between harder sessions.
8. Set goals and make them happen – It may be as simple as following points 1 and 3 for six weeks.
9. Reset your goals once you achieve them – Keep raising the bar
10. Forget the foot pyramid – Fill up on non starchy vegetable, lean proteins and quality fats from nuts and oils.
11. Take your fish oil - Good for lots of things including fat loss.
12. Drink more water – Actively try to get 2-4 litres a day. Slowly increase from where you are now so you don’t spend all day and night running to the loo!

13. Keep your head up – Think positively and quickly refocus if you have a bad day.
14. Eat more smaller meal – Forget the three square meals. Go for a big breakfast, medium lunch, small dinner and a few snack in between.
15. Challenge yourself - See points 4 and 8
16. Reward yourself – When you achieve a goal treat yourself, you deserve it.

Time and Time Again!

If there’s one thing that has been obvious in the first few weeks of getting two new additions to the family, it’s that time is of the essence.

Every day activities seem to take a bit longer and before you know it you are running late and behind the eight ball.

Typically this translates into rushed eating and missed training sessions. Not a great combination when you want to be at your peak both physically and mentally.
So what can you do to combat this common problem? Well prevention is always better than a cure so use some protection! But assuming the kids are planned then you will also need some sort of a plan to make sure you stay on track with your eating and training.

1. Pre-make meals and freeze them so you have well prepared, healthy options at the ready. The best way to do this is to make a double or triple batch of your recipie and store the leftovers.
2. Have a plan ‘B’ for in between meals and so you don’t miss a meal. All you need for this is a few zip lock bags. In one put a serve of mixed nuts (almonds, cashews and walnuts work for me), and in the other have a serve of your favorite protein powder. Throw those in a large shaker and you have all your nutritional bases covered in on neat package.
3. Don’t train for more than 45 minutes per session and see how much you can cram into a 30 minute session. If you need some ideas make sure you have a look at these workouts. Keep your rest periods short and avoid isolation exercises.
4. If you only have 20 minutes a few times per week then your best option is to do some tabatas. If the word tabatas is foriegn to you then have a look at this Tabata Workout.

Keep an eye out for some more short, sharp and hard workouts which will be posted as soon as I have given them a test run and the thumbs up!

Update: Posted the first one yesterday! Check it out here –>> Time Saving Super Workout