Some guys out there like to make excuses for missing workouts in the gym. If that’s you—you’re going to hate this plan. But if you stick to it and get your training in based on this workout, you’ll drop fat and boost your cardio in just 10 minutes. That’s all it takes.
Set a timer for however long you have to workout—even if it’s just for 10 minutes. Do as many reps of each of the exercises you can, and make sure to count them. Stop a set when your form starts to break down, and rest for the time needed. Make sure you write down the total number of reps for the workout. Each of the times you repeat the workout with the same time period, try and do more total reps. Try to get the workout in four to six times per week.
1) Prisoner Squat
Place your hands behind your head, interlacing your fingers. Stand with your feet shoulder width apart and your toes turned slightly out. Squat as low as you can.
2) Seal Jump
Perform a jumping jack, reaching your arms out 90 degrees to your sides as your legs spread. When you jump your legs back in, clap your hands together in front of you.
Place your hands on the floor shoulder width apart. Keeping your abs braced and your body in a straight line, squeeze your shoulders blades together and lower your body until your chest is an inch above the floor.
4) Lateral Jump
Jump to your right side and land on your right foot. Rebound off your right foot and jump back to your left to begin the next rep.
Stand with feet shoulder width apart and bend down and place your hands on the floor. Now shoot your legs behind you quickly so you end up in the top of a pushup position. Jump your legs back up so they land between your hands and then jump in the air.