Here’s a home workout that will take you just 10 min to do that will make you feel as if you’ve been training for an hour. The key to workout effectiveness is intensity. I say it all the time, you can train hard or you can train long but you can’t do both. In this video, I’m going to show you a 10 minute home workout that requires no equipment at all and will give you an incredible conditioning effect.
The key to the success of this home workout is its simplicity. Simple however does not mean easy. What I’m referring to is that the complexity of the exercises themselves (both in the number of them and the mechanics and coordination required to perform them) is not difficult. The ability to perform the workout without a high effort however is not possible. You need to be committed to working if you want to see the results from this.
What I have done is make sure that we are meeting the minimum requirements of training like an athlete in this workout. That means, that we want to make sure we are training in all three planes. Too often, our weight training focuses on performing movements that exist almost solely in the sagittal plane. Without training or moving in the all important frontal and transverse planes as well, we are not training athletically and are setting ourselves up for developing muscular and strength imbalances.
The key to this workout is that it is something that you can do anywhere, without any equipment at all.
Each of the three exercises in this home workout are to be performed for one minute straight. Choose the ability level that most accurately matches with yours. You can do this at the beginner, intermediate or advanced levels.
The three main exercises in the workout have a variation for each level. Mostly, the differences in the exercise variations are determined by the speed at which you perform the exercise. For instance, in the case of the mountain climber, beginners can deliberately step into each rep while the most advanced can sprint through the reps.
The goal is to complete 3 straight minutes of work at a level that challenges you the most. It is ok if you want to vary the ability levels across the three exercises in this home workout. For instance, you may be great at mountain climbers and want to do them at more of an intermediate or advanced level but have a hard time with the kickthroughs because your current training has led to weakness in the transverse plane, and therefore want to do this at a more beginner level. Whatever you do, choose the levels that challenge you the most.
At the end of each round of the three movements you will earn a 30 second rest. Repeat for two more rounds with another brief bout of rest in between the second and third. This will result in a total workout time of 10 minutes.
Try this with your friends and see who can last longer. Again, this is a simple workout but by no means is it easy. I’m expecting that your heart will be pumping and you will be sweating by the time these 10 minutes are over. It shows you once again that you don’t have to train for a long time if you want to see results. You just have to be willing to put up a good effort.
Recapping, the exercises in this workout are as follows:
Minutes 1, 4, and 7 – Mountain Climbers with beginner, intermediate and advanced modifications.
Minutes 2, 5, and 8 – Skier Hops with beginner, intermediate and advanced modifications.
Minutes 3, 6, and 9 – Side Kickthroughs with beginner, intermediate and advanced modifications.
If you are looking for a complete step by step program that shows you how to train like an athlete and gives you daily meal plans to get you ripped and muscular like one as well, be sure to click the link below and check out the ATHLEAN-X Training System that is most matched to your current goals.
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Jeff Cavaliere M.S.P.T, CSCS
Jeff Cavaliere is a Physical Therapist, Strength Coach and creator of the ATHLEAN-X Training Programs and ATHLEAN-Rx Supplements. He has a Masters in Physical Therapy (MSPT) and has worked as Head Physical Therapist for the New York Mets, as well as training many elite professional athletes in Major League Baseball, NFL, MMA and professional wrestling. His programs produce “next level” achievements in muscle size, strength and performance for professional athletes and anyone looking to build a muscular athletic physique.
