How To Get Rid Of Belly Fat With A 10 Minute Workout

Are you looking to change the shape of your body or trying to get rid of belly fat without joining a high priced gym? If so, try this high energized cardiovascular fitness routine that that was developed by Keli Roberts.

With this 10 minute exercise routine you can burn up to 150 calories every single day.

The first two minutes of this fat burning routine is: 

Jump Rope - Begin by performing two jumps for each turn of the rope. Safety: Use the correct size jump rope and always land softly on the balls of your feet (that is the upper part of the bottom of your foot). Keep thinking I am losing weight.

Minutes two to three:

Squat Thrust into a Push Up. The proper technique for this exercise is to stand with your feet shoulder width apart and your arms strait down next to your sides. Slowly squat down with your head forward and bring your hands to the floor just outside of your feet. Your hands should be pointing forward as well. Then in one movement, push your legs back and out behind you (into a pushup position). Perform one strict pushup and then jump back into your squat position and then stand back up. Keep thinking, the fat is vanishing.

Minutes three to four: 

Jump Rope with only one jump per turn. Keep thinking, The fat is melting away.

Minutes four to five:

Back to the Squat Thrust and Push Up only this time you are going to add the Side Plank. After completing your squat thrust and push up, you are going to lift and rotate your left arm off of the ground and over your head. Your left foot will rotate and rest on top of you right foot. And you will rotate your neck so you are looking up at your ceiling. Rotate back to the center and repeat on the other side. When finished, hop back into your squat position, stand up and start again. Keep thinking, no more belly.

Minutes five and six:

Jump Rope. Same as minutes three and four. keep thinking, I am on the way to get rid of belly fat.

Minutes six and seven:

Back to the Squat Thrust and Push Up only this time you are going to add the Leg Lift. This is the same as minutes two and three only this time you will lift the toes of one foot about twelve inches off of the ground only after you have performed your push up. Lower your foot and repeat on the other side. Hop back up to your squat position, stand up, and start again. Keep thinking, goodbye belly.

Minutes seven and eight:

Jump Rope. Same as minutes three and four. Keep thinking, my belly is getting smaller.

Minutes eight and nine:

Back to the Squat Thrust and Push Up only this time you are going to add Mountain Climbers. Repeat everything as in minutes two and three only this time after your push up, you will quickly jog in place from your push up position. Make sure you bring your knees up to your chest on each rotation. Perform 5 jogs and repeat this entire process. Keep thinking, I am going to lose weight.

Minutes nine and ten: 

Jump Rope. Same as you first two minutes. Keep thinking. If I do this everyday, I will get rid of belly fat. Good luck to everyone.

We recommend using a soft padding such as a yoga mat when performing this exercise. This will cut down on any injury and save some of those knee joints for you. If you need more information on gym mats and yoga mats, please visit Ultimate Fitness Equipment - for all of your fitness needs

Workouts Without Weights - A Special Forces Fitness Workout For a Strong and Compact Physique

I'd like to share a cool conditioning workouts without weights that I came up with a few months ago in order to get stronger and better conditioned in a short period of time. It incorporates the concept of "Ladders" found in Pavel Tstatsouline`s book "Power to the People," In this book Pavel shares the training secrets of the Soviet commandos and athletes he used to train with that allowed the Russians to dominate other countries in the Olympics. This is really popular in the Marines and SEALS, and we use this type of training to get really high pure strength and strength endurance levels while still keeping up our long distance running.

What are ladders?

Basically you will pick an exercise and start at the "bottom" of the ladder doing anywhere from 1-5 reps. You will rest the same number of seconds as reps per set. So if I start doing 2 push ups, I would rest 2 seconds, do 4 push ups, rest 4 seconds etc until I reached a specified number. You want to try to do as many reps as possible without going to failure. This is different from a pyramid set in that you stop at the top of ladder in this workout, but in a pyramid set you will go up AND down. This is great for building muscle, but not for strength or muscle definition. Ladders are an excellent tool that can be applied to almost any workout plan. I absolutely love them.

My "Special Forces Fitness" workout Finisher

Here is a workouts without weights, you will need access to a pull-up bar. You will be doing 3 "ladder super sets" of push-ups and pull-ups. This means you will complete one push-up ladder and then immediately transition to pull-ups without rest. After this "super set" (performing 2 exercises back to back), you will take 30-60 sec rest and then repeat at least 2 more times. Focus on getting perfect reps at a medium pace and stop before you feel like you can`t do anymore. If I`m getting guys ready for the Marines or SEALS we will do the push up ladders from 2 reps to 14 reps going up by 2 reps at a time, and we do pull-ups from 1 rep to 7 reps going up by 1 rep at a time, and repeat this cycle 4 times. We do this as a bad ass forces fitness finisher to a long ruck march or run pretty regularly and a lot of guys can max out at least 100 push-ups and 20 pull-ups for our PT tests.



Why this type of training builds a hard and "compact" physique

I love this workout because it combines a few key training principles into a single session. The ladder principle builds strength, stamina, and conditioning since a high volume of reps is accumulated in a short period of time, but your muscles don`t get "pumped" because of the rest periods. By super setting pushing with pulling exercises I took advantage of making opposing muscle groups help each other out. Basically alternating pushing with pulling gives each muscle group a rest while at the same time telling the central nervous system to start connecting the neurons that fire the individual muscle fibers. Essentially doing pull-ups will start to help doing pull-ups and vice versa. Pretty cool! The more you compress the time frame of the workout, the more you will release fat burning hormones to make it a conditioning workout as well.

How I used this training method to double my regular pull-ups and master the One arm Pull-up

After doing this workout for the past 6 months I've increased my pull-up max from 20 to 40 reps, and push ups from 100 to 135 in 2 min. I also think it helped me to achieve one arm pull-ups, which I just mastered about a week ago(and which I`ll do a post on soon!). Doing this type of high volume, low rep training with perfect form has similar effects to a power-lifting cycle. In fact, a ladder workout is basically an entire power lifting cycle compressed into a few minutes! The really cool thing is that I never feel sore any more from doing burnout sets, but my strength and conditioning level is still improving.

Hi,

My name is Charles Malina and I run the health and fitness website http://www.enduringhealthmanual.com/. My goal is to help you achieve and exceed your health and fitness goals. I`m just a regular college student who happens to be laser focused on getting and maintaining ideal health, fitness, and longevity, and now I want to share my ideas and findings with you. I've helped several individuals in the civilian and military worlds achieve their physical and aesthetic goals, including varsity athletes and prospective infantry and special warfare officers. Recently I've had enough requests for me to provide personalized training and diet plans that I decided to place my thoughts and findings online for free, enabling anyone access to them.

I'm focused on combining diet and fitness tips that mainstream actors and models use to achieve great looking bodies with training methods and secrets used by elite athletes and military units. Essentially I want to help you achieve the ideal body; perfectly functional and capable of extreme power output and endurance, but at the same time aesthetically pleasing and attractive to the opposite sex.