Slim Down in 10 Minutes
Transcript of Slim Down in 10 Minutes
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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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Prevention
[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)
n2 Clorie-Burn Wlks (. 2)
n6 Toning Wlks (. 2)
n3 Butt & Thigh Firers (. 2)n3 ar Scultors (. 3)
n3 Belly Fltteners (. 4)
= 20 sessions ech week
BooSt EnErGYn4 Energy-Boost Wlks (. 2)
n4 Clorie-Burn Wlks (. 2)
n4 Toning Wlks (. 2)
n1 Butt & Thigh Firers (. 2)
n1 ar Scultors (. 3)
n1 Belly Fltteners (. 4)
= 15 sessions ech week
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
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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)
5:00 moderte-ce wlk 5
6:00 pu it u: Fst wlk 9
7:00 moderte-ce wlk 5
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
1:00 moderte-ce wlk 5
3:00 Hit the stirs 8
5:00 moderte-ce wlk 7
6:00 Hit the stirs 8
8:00 moderte-ce wlk 5
9:00 moderte to cool-down ce 5-4
10:00 Finish
toninG wALkMin Activity Intensity
0:00 Wr-u 4
1:00 moderte-ce wlk 5
(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)
9:00 moderte to cool-down ce 5-4
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.
One-MinuteCardioBurst
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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.
One-MinuteCardioBurst
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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