Slim Down in 10 Minutes

8/10/2019 Slim Down in 10 Minutes

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6:507 am Energy-Boost Wlk

12:2012:30 pm Clorie-Burn Wlk

5:155:25 pm ar Scultor

8:509 pm Belly Flttener

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[GO!GUIDE]slim downin 10 minutes

Think youre too busy to get t? Think

again. In fact, you might be surprised to

learn that shorter workouts can be as much

as 30% more effective at spurring weight

loss than longer ones. Some researchers

theorize that shorter routines work better

because they keep your metabolismyour

internal fat-burning furnaceburning

throughout the day. After exercise, your

calorie burn remains elevated for up to a

full hour, so every time you add 10 minutes

of activity, you stoke your metabolism for

another 60 minutes. What a bargain!

The secret is packing as much power

as possible into that 10 minutes. This

10-minute workout Go Guide combines

short but intense interval walks with bouts

of targeted moves that use your own body

weight to tone up your butt, thighs, arms,

and belly. Within 2 weeks, youll feel stron-

ger and look rmer. In 6 weeks, you could

lose up to 10 pounds!

Les Ge Sae!WHAT YOU NEEDA pa f suppve alg ses, a se f

5- 8-pu umbbells, a ca l able,

a a execse ma a sf, capee aea.

HOW TO DO ITCse yu gal bel (lse eg, ge

e, bs eegy). Eac e as a age

umbe f sesss yu ee cmplee

ugu e ee. Yull mx a mac

e 10-mue alg us a 10-mue

g uesavalable e fllg

pageseely aceve yu ese esuls.

CHOOSE YOUR GOAL

n Wlking Workouts nToning Routines

LoSE wEiGhtn5 Energy-Boost Wlks (. 2)

n6 Clorie-Burn Wlks (. 2)

n4 Toning Wlks (. 2)

n2 Butt & Thigh Firers (. 2)

n2 ar Scultors (. 3)

n2 Belly Fltteners (. 4)

= 21 sessions ech week

GEt tonEdn3 Energy-Boost Wlks (. 2)



n3 Butt & Thigh Firers (. 2)n3 ar Scultors (. 3)



BooSt EnErGYn4 Energy-Boost Wlks (. 2)



n1 Butt & Thigh Firers (. 2)

n1 ar Scultors (. 3)



WHEN TO DO ITAm ee sesss ugu

eac ay. if yu ca, ajus yu us

ve e ee. F example, f yu ave me

f ly e us e ay, ubleup e ex ay. Jus am ge all f yu ses-

ss by e e f e ee.

ShAPE UP SUPEr FAStIf you have 10 minutes, you have the time to tighten every

trouble spot, burn fat, and feel healthier

Maximizeyour

calorieburn!

Lookforthe

One-Minute

CardioBurstswith

everyworkout

get fit even faster with the 8-minute fat blast at prevention.com/8minutefatblast

EXPERT BOX:Preventioncbug e Cs Feyag (chrisfreytag.com) s a cee pesal

ae a au f The 2-Week Total Body Turnaround(rale, 2008). Buy e b a dVds a

prevention.com/shopa ea e blg aprevention.com/chrisfreytag.

YOUR SAMPLE DAY


2/4

reshaPe YOur bODY in 14 DaYs. OrDer tHe 2-WeeK total boDY turnarounDat prevention.com/sHop.

Wr-u:Mac place le sgg

yu ams a yu ses f 30 secs. res

10 20 secs beee execses. repea

ue ce.

Sa fee gee. Sep lef f

fa (12 clc ps) 2 3 fee,

be ees, a le luge, eepg

f ee be es, as s. d lea

fa. Pess lef f a sa bac

up, fee gee. Sep lef f u se

(9 clc ps), fee p- apa.

Be ees a ps a s bac squa,

ees be es, ces lfe. Sa bac

up, fee gee. Sep lef f be yu

(6 clc ps), le luge, e

sa bac up. repea g leg seppg

3 clc ps f squa.

1. Clockwork

Place lef f ca able be

yu s leg s exee a yue balacg

g leg. Be g ee, leg

luge, f ee be es. Pess

g f sa bac up.

2. One-Legged Lunges

Sa fee e a sule-

apa, es pg u slgly, ams elaxe

a ses. S bac squa, eepg ees

be es. As yu sa up, ase lef ee

u se, placg f bac as yu

le ex squa, lfg g leg.

3. Monster Squats

Eac f ese ee 10-mue als evs

yu cale bu; eye ale eve

fue f vaey a elp yu eac

yu specc gal. All ee maxmze

evey mue f yu me by geg yu

ea ae up qucly a eepg yu

e pmal fa-bug ze ugu

e ue. iesy levels ae base

a 1--10 scale, 1 beg yu

feel sag sll a 10 yu eac

spg. Because evey u s s,

yull ave me eegy gve yu all

e ee me a bu me fa e

pcess.

0:00 Wr-u 4

1:00 moderte-ce wlk 5

(You cn tlk in short sentences)

4:00 pu it u (Fst wlk, 9

lost brethless)


6:00 pu it u: Fst wlk 9


8:00 pu it u: Fst wlk 9

9:00 moderte to cool-down ce 5-4

10:00 Finish

CALoriE-BUrn wALkMin Activity Intensity

0:00 Wr-u 4


3:00 Hit the stirs 8


6:00 Hit the stirs 8



10:00 Finish

toninG wALkMin Activity Intensity

0:00 Wr-u 4


(Fst enough tht you cn

tlk in short sentences)

4:00 pick u the ce 6

7:00 Brisk but not brethless 7

(power-wlk ce)


10:00 Finish

EnErGY-BooSt wALkMin Activity Intensity

BUtt & thiGh FirMEr

Clockwork 4 clocks with ech leg

Crdio Burst: 1 inute

Side-to-Side Shufe

One-Legged Lunges 8 ties with ech leg

Crdio Burst: 1 inute

Side-to-Side Shufe

monster Squts 8 ties with ech leg

A R

nWalking Workouts nToning Routines

Side-to-Side Shuffle:Squt,

with rs bent in front of

you, elbows by sides. Shufe

10 to 15 feet to right, oving

right foot then left foot.

Return to left.

One-MinuteCardioBurst

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Sa fee gee, umbbell eac

a. hge fa a ps a ase g

leg be yu, ams agg beea sul-

es, palms . tge glues a abs. Be

elbs up a squeeze sule blaes

gee, pullg umbbells a b cage.

keepg uppe ams sll, pess umbbells

bac a sage ams. hl, e evese.

3. T-Stand Rows with

Kickbacks

Sa ees, as beea sules, a

by le fm ea ees. Be elbs

u ses, leg ces alms .

Sage ams, pusg bac up, e ase

lef am veea, llg by lef fm

a se pla. Le a epea g.

2. Side Plank Push-Ups

S ca fee p- apa. hlg umbbell eac a, lea fa fm ps

a es elbs gs, palms up. Be lef elb, culg umbbell a sule. keep

uppe am sll. hl f a sec, e le a epea g am.

1. Supported Curls

ArM SCULPtorSuorted Curls 15 ties with ech rCrdio Burst: 1 inutemountin Clibers

Side plnk push-Us 8 ties on ech side

Crdio Burst: 1 inutemountin Clibers

T-Stnd Rows 15 ties, blncing on left leg rstwith Kickbcks nd right leg second

Activity Repetitions

Wr-u:Mac place f

30 secs le pefmg a

smmg m yu

ams as f yu ee g e

beasse. res 10 20

secs beee execses.

repea ue ce.

nToning Routines

Mountain Climbers: Brace

hands on chair in push-up

position. Bring right foot

forward 10 to 12 inches, knee

bent. Jump, switching feet

quickly.


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lOg wOrKOuts anD traCK YOur CalOrie intaKe DailY at prevention.com/fitnesstracKer

Le faceup ees abve ps, calves paallel , as be ea. Cac abs,

asg ea a sules ff as yu exe g leg. ts lef, bgg g elb

a lef ee a eac e. d pull ec; e sul cme fm abs. hl f

a sec, e sc ses, sg g. (tas 1 ep.)

1. Crisscrosses

BELLY FLAttEnErWr-u:Mac place f 30 secs

le pefmg a smmg m

yu ams as f yu ee g

e beasse. res 10 20 secs

beee execses. repea ue ce.

Activity Repetitions

Crisscrosses 12 res

Crdio Burst: 1 inuteBob n Weve

Full-Body Roll-Us 5 to 8 ties

Crdio Burst: 1 inuteBob n Weve

Windills 8 ties on ech side

Prevention

slim down in 10 minutes![GUIDE]nToning Routines

Le faceup legs exee, ams

veea. Cac asvese abms

(e eep ab muscle a us beee

yu p bes) as yu ale a ase ams

up a celg. Exale as yu uc c

a ll up, pullg avel a spe. Cul

fa ams exeg f f

yu [pcue]. iale as yu say ue.

Slly a cl, evese ecs,

uculg by as yu exale a le

, e veeba a a me. keep fee

e ee me.

2. Full-Body Roll-Ups

A

Bob n Weave:Stnd with

feet shoulder-width rt,

rs bent. Squt nd di

hed nd torso to right

s you stnd u, like youre

ducking under soething.

Reet to left.


keel g leg exee se, ams

u ses, palms up [a]. Be s lef,

placg lef a , asg g a

veea, a lfg g leg ff [b].

hl f a sec, e eu sa.

3. Windmills

A

B

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Slim Down in 10 Minutes