If you’re the type of guy who makes excuses and misses workouts, you’re going to hate this plan. But stick with it and you’ll torch fat and improve your cardio in 10 minutes—wherever life has landed you at the moment.
HOW IT WORKS
This routine works around your schedule and surroundings. Whether you have a lot of time or a little, you’ll do as many reps of basic bodyweight exercises as you can—no equipment or big open space required. By tracking your total number of reps, you’ll be able to set goals and measure progress. Your mission must simply be to do more work in the next workout (of equal length) than you did in the previous one. This will ensure that your body is getting more efficient and better conditioned.
Set a timer for however long you have—even if you’ve got only 10 minutes. Complete as many reps as you can of each exercise, and count them. Stop a set when your form breaks down, and rest as needed. Make note of your total number of reps for the workout. Each time you repeat the workout with the same time period, try to complete more total reps. For example, if you worked out 10 minutes on Monday and then 25 minutes on Wednesday but could manage only 10 minutes again on Friday, try to get more work done in Friday’s session than in Monday’s. Try to perform the workout four to six times per week.
THE WORKOUT [PAGE 2]
1. PRISONER SQUAT
Place your hands behind your head, interlacing your fingers. Stand with your feet shoulder width 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 at shoulder width. Keeping your abs braced and your body in a straight line, squeeze your shoulder 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 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 up in the air.