4 Simple, Effective and Good Workouts at Home

Posted on August 13, 2012

man with medicine ball

Good Workout at Home?

Good Workout Overview

Sometimes people get overwhelmed when they think about starting an exercise program and they see complex and lengthy programs.  Or, they think to themselves, “I don’t want to do cardio for 45-60 minutes” or, “I hate running on the treadmill.”  So sometimes they end up doing nothing.  Well, what if you could get a good workout program going that takes 10 minutes a day or less?  Yes, it is possible, believe it or not.

Good Workout #1

The first good workout I want to share with you is a free workout from Marianne over at Myomytv.com.  This is a brief workout that only requires a kettlebell or medicine ball and very confined space.  She works the upper an lower body in a range of different movements.  You can also be creative and use another heavy object from around the house if you don’t have the kettlebell , like a paint can, for example:

My BIG Decision and Kettlebell Conditioning Workout | Free Home

good workoutwww.myomytv.com6/12/12

Strength and conditioning home workout videos to reach all your fitness goals, with body weight and kettlebell exercises, interval training.

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Good Workout #2

Here is another free home workout that is a little over 10 minutes and is bodyweight only.  Dan really works a range movements and muscles without equipment in this video.  Just follow along:

INSANE Home Fat Loss Workout

Lose belly fat at home: insanehomefatloss.com?c=3&k=146 In this video, Dan, Virginia and I demonstrate the full Day 6 workout of Insane Home Fat Loss. This workout can be done anywhere and requires no equipment…but a workout towel. And you can get …

Good Workout #3

The next good workout I want to tell you about is one I learned from Dr. Kareem Samhouri in a course called 10 Minute Abs.  This costs a few bucks, but it is a very comprehensive program that I have personally used with great success.  Not only does this workout get your heart rate up, it shreds fat off of your midsection.  In his Fast and Functional Abs video, he takes you through 10 different exercises over 10 minutes that you can do at home with minimal equipment.  In each exercise, you work hard for 50 seconds and then rest for 10 seconds and then on to the next.  This ramps up your heart rate quickly and creates a workout with that afterburn effect.  This means that your metabolism will increase for up to 48 hours after you finish the workout.

One example of an exercise from this routine is to start out standing up with a medicine ball between your legs then squat down, pick up the ball, stand back upright again, squat back down and place the ball on the ground and stand back upright again without the ball and repeat.  He also includes lateral exercises that work your abs from a variety of angles.  There are also additional videos.  For example, unstable surface training.  These are killer exercises, like doing sit ups while sitting on an exercise ball.  I highly recommend 10 Minute Abs.

Good Workout #4

The final good workout is one that I learned from The 10-minute Total Body Breakthrough by Sean Foy.  This is an excellent book that I would highly recommend.  In addition to great motivational tips and diet/lifestyle tips, Sean breaks down 3 levels of exercises, depending on your level of fitness, that follow the following formula:

  • 4 minutes of high intensity aerobic training
  • 3 minutes of resistance exercise
  • 2 minutes of core-strengthening exercises
  • 1 minute of stretching and deep breathing

He also has fitness tests in the book so you know which level to start with.  What I really like about Sean’s approach is that anyone can get started and yet even more advanced people can benefit as well.  For example, on level 1, for people who are starting out in, shall we say, less than ideal shape, the high intensity aerobic training starts with what he calls “chair jogging”.  This is a basic exercise where you are making a running-like motion with your arms and legs while seated in a chair.  At level 3, you are doing mountain climbers and jogging in place.

The good news is that you can take Sean’s 4-3-2-1 blueprint and adapt it with other exercises in the same category.  You can also ramp it up when you are in better shape by doing 8-6-4-2 or 4-3-2-1 twice a day.

So there you have it.  Four good workout options for getting in shape in only 10 minutes a day.  Personally, I have also combined these last 2 workouts by doing them on alternate days.  This works an even greater variety of muscle groups in more ways for increased results.  Either way, you can do this.  Really, you can!  Why not start today!  No excuses…

Ps.  If you are looking for an intense but good workout at home, check out my review of Scott Sonnon’s Tacfit Warrior.  And, also check out my FREE 10 day e-course on longevity, with a bonus 38 page e-book with 6 weeks of meal plans and other weight loss tips.  Finally, here is a link to more good workout options.

 

Mark

I am a cancer survivor who is passionate about health, including writing on topics such as weight loss, diet plans, fitness, and workout plans.

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What Others Are Saying

  1. Pingback: 4 Simple, Quick and Effective Home Workouts | Nutrition and … | 10 Minute Workout Reviews

  2. Davy Jordan August 30, 2012 at 2:10 am

    Instead of using a gym ball, I used a 10 Lb weighted plate for front raises and side raises. This helps to workout my pectorals and abdominal muscles without having to leave home. Sometimes, I do a few push-ups and barbell curling too. These are simple exercises that pose no threat in terms of getting injured. I have been doing these with the intention of keeping my physique shapely and not bulk-up for which you need to be a regular Gymming. For a working guy like me, this kind of workout is sufficient and meets the purpose.

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