Hobart Personal Trainer | Hobart Fat Loss | Hobart Personal Training

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!

Fat loss workouts don’t need to be fancy to be effective. In fact sometimes the simpler they are the more effective they can be.

If you have to over think what you are doing when you are training, some effort will be lost on the workout and your results will not be as good.

For those of you familiar with any of my circuits, you will know that simple and easy are poles apart. For instance, doing 1000 burpees is a simple concept, but it would be anything but easy to do. (Do not attempt to do 1000 burpees. Ever!!)

One of the most effective ways of pushing yourself to work harder is to race against yourself, the clock or both.

When you have a predetermined number of sets or reps to complete, the only other variable is the time. The shorter it takes you to complete the workout, the more intense it is. Think of it this way. If you were to run 100 metres in 10 seconds it would be more intense than walking 100 metres in 45 seconds. Same workout, different intensity.

In a race against the clock, try the following 500 rep body weight challenge.

50 Push ups
50 Step Ups (each leg)
50 Chin Ups
100 Y Squats
100 Inverted Rows
100 Mountain Climbers

Go as hard as you can, resting as little as possible when needed. This workout will boost both your fat loss and your strength in record time.
You can check out a video of this workout (and my other video’s) here.

Have a go and let me know your times.

I had a client today that wanted to lose some belly fat. Pretty much something that happens everyday!!

To his suprise the workout I gave him had no crunches, situps, or other ‘ab’ exercises. After countless hours of doing these exercises in an effort to get some stomach fat loss, he had developed a strong functioning core. All I needed to do was help him to shed the layer of body fat that was hiding these great abs!

After covering some nutrition basics, he walked away with the following workout:

3 circuits of:

Barbell Squat x 12-15
Chin Ups x Maximum -2
Step Ups x 12-15
Push Ups x 12-15

Rest 2 minutes between circuits

3 circuits of:

Static Lunge x 12-15
Seated Row x 12-15
SB Leg Curl (1 leg) x 12-15
Dips x Maximum -2

Rest 2 minutes between circuits

Fat Burning Cardio Intervals:

2 minute warm up
5 x 30 seconds hard – 90 seconds easy
3 minute cool down.

Have a go at this workout, 2-3 times per week, for the next month and you will be seeing those long lost abs once again!

Looking for a way to spice up your fat loss workouts? Then try this workout on for size!

It’s a full body, fat burning, metabolic blast that will have you shaped up in no time.

Because of the intensity of this workout, you only want to do it twice per week.

Warm Up
Start with some mobility drills (such as leg swings, arm swings etc) and a few minutes of foam rolling. This is the time to target your tight areas and get them loose for the upcoming workout.

Integrated Core Exercises

Chose from mountain climbers, cross body climbers, prone cross toe taps or your favourite TRX core exercise.

2 sets x 120 seconds with 120 seconds rest

followed by

1 set x 60 seconds

The Workout

A1: Chin Up – 8 reps
A2: Static Lunge – 20 reps

Rest 60 seconds and repeat two more times for a total of three sets.

B1: T Push Up – 8 each side
B2: Stability Ball or TRX Single Leg Curl – 12 reps each side

Rest 60 seconds and repeat two more times for a total of three sets.

C1: Inverted (Bar or TRX) Body Row – Maximum reps possible
C2: Overhead Squat – 15 reps

Rest 60 seconds and repeat two more times for a total of three sets.

D1: Upright Row – 12 reps
D2: Lying Hip raise – 20 reps each side

Rest 60 seconds and repeat two more times for a total of three sets.

Integrated Core Exercises (yes we do them again!)

Chose from mountain climbers, cross body climbers, prone cross toe taps or your favourite TRX core exercise.

2 sets x 120 seconds with 120 seconds rest

Ouch! That’s going to be a tough one.

If you have any questions about the workout just leave a comment below.

Have Fun!!