Ready to get the sweat dripping and blood pumping?!? Heck yes, right!? 😉
Then try this Bodyweight 30/10 Cardio Killer!
It will take you just 20 minutes if you complete all 6 rounds so you can get your workout in even on a busy day! No need to spend hours in the gym or even buy expensive cardio equipment. All you need is your own bodyweight for killer results!
The 30/10 Bodyweight Cardio Killer
Set a timer for 30 seconds of work, 10 seconds of rest. Work as hard as you can for 30 seconds on a move then rest 10 seconds while you transition to the next exercise. Regress moves as needed, but do not rest during the 30 seconds on each move. Beginners may rest up to 30 seconds more between rounds if needed. Complete 4-6 rounds of the circuit below.
It’s part of my Cardio Killer series available with my 28-Day Core Burner program! It pairs perfectly with my Bodyweight Booty Burners and Core Burners. Learn More –>
It isn’t about how long you spend working out…It’s about the QUALITY of the time you spend.
Sometimes we get so focused on needing to spend a certain amount of time working out that, when we then don’t have “enough time,” we end up doing NOTHING.
Or we just put ourselves into a “run out the clock” situation and don’t actually maximize the time we do spend at the gym.
Stop focusing though on the length of your workout and instead pick moves and workout designs to maximize the time you do have. And give yourself options for those busy days when 5 minutes may be all you have!
Something is better than nothing ESPECIALLY if it is quality.
That is why I do a Friday Five Workout each and every week. And now I even have a Library of all my Friday Fives in my App Redefining Strength On Demand!
Check out this awesome 5-Minute Full-Body Burner from my Friday Five series below. And get even more of my follow alongs with RS On Demand!
Join Redefining Strength On Demand for access to all of my Friday Fives, Bodyweight Burners, Travel Series and MORE wonderful follow along video workouts!
I HATE that people think they have to go to the gym for hours or even do two-a-days to get results.
And before you get mad because you are doing these things, I’m not saying you CAN’T…I just don’t think you need to…and more IMPORTANTLY that isn’t the only way to get results.
Having the attitude that you need to spend a certain amount of time working out or it doesn’t “count” is what holds way too many people back from not only getting started, but staying consistent.
What if I told you that instead you could start getting results and get in a routine by only spending 5 MINUTES A DAY working out?
And no this isn’t some get insanely ripped doing nothing bullshit plan.
(We think we need to be lying on the ground completely exhausted to get results. And if we aren’t completely worn out we feel guilty…)
No. What I’m saying is that all too often we never get started because we feel we have to make this huge time commitment that we just can’t mentally make.
We basically set ourselves up for failure by making changes, and achieving results, harder than it needs to be.
We’ve literally started believing that if it is EASY AND SIMPLE, IT CAN’T WORK.
How ridiculous is that!?!
If it is easy and simple, we think it is too good to be true. When in reality, we keep yo-yo dieting and jumping from program to program because the overcomplicated rules and huge time commitments make it impossible for us to achieve results.
We just keep adding more and making up all of these arbitrary rules thinking that by doing more, by cutting out more, by restricting everything, we will finally get results.
BUT WE DON’T.
I say this all the time but – sometimes LESS IS MORE!
That is why I started creating 5-minute Burner Workouts using my hybrid exercises and activation moves.
Because even though you may think “it’s only 5 minutes,” that 5 minutes is enough to keep you moving forward and keep you strong and lean.
Because that 5 minutes isn’t you walking casually on a treadmill or riding a bike. That 5 minutes is high intensity using not only compound exercises but HYBRID EXERCISES that work multiple large muscles at once from different angles.
By using not only interval training, but my Hybrid Moves, you can get results in just 5 minutes a day.
Yes, ideally would you combine these workouts for at least 15 minutes? YES.
BUT if you want results, it isn’t about the length of your workout, but the QUALITY and the CONSISTENCY.
Yes. Quality and consistency.
If you instead try to workout for hours and get so sore and burnt out and feel like you just don’t have the time…guess what? You aren’t going to workout again for at least a week, if not more.
That doesn’t lead to progress very quickly or help you create habits.
But what if instead you started by committing to just 5 minutes 4-5 times a week? That would create a routine AND get you started moving forward.
So if you are ready to try out a 5-minute workout to target your lower abs in my Lower Ab Burner Workout, click here!
You don’t have to push yourself to the point of complete destruction every workout…Sometimes less is more…
That is why today I wanted to share an important workout with you…A workout that will help you get more out of your program and the intense workouts you do on the other days. A workout that will leave you feeling good and full of energy at the end.
This workout won’t destroy you in the least. It will simply get the correct muscles working. And you can’t skip it if you want real results. You can’t skip it just because it doesn’t leave you feeling destroyed.
This is the non gnarly workout you need to really get results from your complete program!
And you shouldn’t do MORE just because it didn’t kill you!
Sometimes these simple moves, the workouts that focus on creating a strong foundation, are what you’re missing…and the reason you aren’t getting the results you deserve even while working out intense and eating well!
Trust the process and try this Activation Workout from my Bodyweight Shred!
WARM UP: Roll out.
Take some extra time to roll out today if you can!
Stretch:
5-8 rounds Inchworm Flow
WORKOUT:
Complete 3-5 rounds of each superset, resting as needed between rounds up to about 30 seconds. If you are short on time, complete at least 1 round of each superset. Although this is a great one to squeeze in even if you usually only do 3 workouts! It is key to preventing injury as you workout intensely!
