| Hey Friend, Coach Eddie here with Premier Boxing for Fitness.
You can ramp up your metabolism and blast away the fat with this 10 minute bodyweight fat loss workout, these are exactly the types of workouts we use at Premier Boxing for Fitness. The great thing about these bodyweight circuits are they're quick, effective and you don't need a gym. So no more waiting for machines or long boring cardio workouts. These exercises can be performed in the park, at the beach or even in the comfort of your own home. All you need is a clear space of about 2 square feet and you're good to go. Short high intensity workouts elevate your metabolism through EPOC (excess post oxygen consumption). EPOC basically means if you train very hard even for short periods you'll continue to burn calories after you've finished your workout. It's difficult to predict how much EPOC any workout will bring but as a general rule, the more intense your workout - the more EPOC. High intensity exercise can keep your metabolism elevated for up to 2 days after your workout, which is why this type of training is the key for fast and sustainable fat loss. The workout... All the exercises in this circuit are compound exercises working more than one muscle at a time. The circuit is split between cardio and strength upper and lower body exercises to give your energy and muscular systems a rest between exercises. Perform each exercise for 20 seconds, have a 10 second rest then move on to the next exercise until you've completed the circuit. Have a 120 second rest, then repeat. 1. Squats
2. Mountain climbers
3. Push-ups
4. Squat thrusts
5. Reverse lunges
6. Jumping jacks (star jumps)
7. Inverted rows
8. Burpees Guidelines...
Begin with a 2-1 work rest ratio meaning your resting for twice as long as you're exercising.
As you get fitter you can either increase the work (exercising for longer intervals) or decrease your rest time between exercises - NOT BOTH.
With this workout only taking 10 minutes 3 times a week and being able perform it at home, there's no excuse for being too busy.
Train Hard!
Thanks again Friend for being a loyal reader of Premier Boxing for Fitness newsletters. And if you have any equations, don't hesitate to call us at our studio number: 713-794-6454 or email: coacheddie@premierboxingforfitness.com
Committee to Your Health and Success,
Coach Eddie Akan
Athletic Director
Premier Boxing For Fitness
510 Wisconsin St.
South Houston, TX, 77587
Studio Number: 713-794-6454
www.premierboxingforfitness.com
coacheddie@premierboxingforfitness.com
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