This is the full, 12-minute long, member’s only, realtime video of 10in30’s 12 Minute HIIT morning workout. Play it from here, or go ahead and download it so you can play it at the park or wherever if you don’t have an internet connection.
It’s a 12 minute long mp4 file (180 MB). To download, right-click on the text link and save it to your computer. Or play it from here.
Right-click here and choose “Save Link As” to download
https://youtu.be/RCVVt192yxM
If you just did the “Lose 10 pounds” or the “Gain 10 pounds” plans on this site, congratulations!
If you are happy with your results and would like to do another run of either one, that’s fine, but you should change it after the second month so your body will keep improving. So, try the incredibly effective 10in30 circuit workouts!
Choose your circuit:
(They are all full-body circuits, but they are named for what’s emphasized in them)
Circuit 2: AB-solutely Awesome
Circuit 3: Butt and Leg Killer
These circuits are perfect for shocking your muscles and breaking the dreaded plateau you don’t want to hit. They are totally different from the Lose or Gain plans even though they may share similar exercises. It’s the way they’re done, the pace, the rests (or lack of rest), and reps that make them different and therefore successful in transforming your body.
All of the five circuits are intended to be performed non-stop, back to back, going through each exercise for the amount of reps indicated until you are done with all of the exercises. You then rest and repeat, usually 2-3 times.
The fast moving, constantly changing fashion in which these circuits are performed will shock your body into burning a ton of fat, raise your metabolism while at rest throughout the day, and build lean muscle. They build muscle because of the high intensity work we’re doing such as using weights, working back to back opposite muscle groups, and propelling your whole body through the air with plyometrics.
It’s best to choose a different circuit every time, with a rest day in between. < VERY IMPORTANT to take a rest day after each workout because we’re doing intense, whole body workouts. If you want to burn more fat do some HIIT running or biking for 12-18 minutes on the in-between days, but don’t kill yourself or you’ll sabotage your main circuit workout days.
If you want to maintain weight (muscle), take a complete rest day without burning any calories.
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The Brand New Circuits Section! It’s members only. A bunch of fast-moving, fat-burning, muscle-making workouts that are performed differently from the Lose or Gain plans. In these workouts you do all the reps of each exercise then move on to the next exercise and you don’t rest until you finish the circuit. Then repeat. Perfect if you just finished either the Lose or Gain plans and are looking for an entirely different workout that’s somewhere in between, but that is sure to keep the fat off!
Exercise of the Week: Short videos that showcases new, unique exercise you may not be doing, BUT SHOULD! Many to choose from so you can change things up every week.
Workout of the Week: You also get new and exciting 30-minute, concentrated, boredom busting, plateau pounding full workout videos that’ll blast fat and build muscle ASAP! These workouts are intended for you to substitute any one of your current workouts for that day. They will keep you looking forward to your workouts, prevent gym boredom, promote muscle confusion, and make sure you are always improving! Park & outdoor workouts are included!
The full 12-Minute-HIIT Workout Video in real time: This is a video that you can play on your laptop, iPad or phone while doing the 12 Minute HIIT, with me doing it along with you! You can watch me to make sure you’re doing the exercises right. I keep time for you so you won’t need a timer and I tell you when to switch, I shout out the next exercise, and I make sure you are PUMPED UP!
Go to the Realtime 12 Minute HIIT Video!
My 10-Minute Abs Video in real time: A video that will guide you through an intense, 10-minute abs workout. Just like the 12-minute HIIT video, it’s in real time so you can use it as a timer and a real-time coach guiding you along. (coming soon)
Exclusive Printouts: Printable charts of the workouts for you to take wherever you workout.
You may have seen this in my Lose 10 lbs in 30 Days plan. I’m including it in here since it is a circuit and it’s a damn good one. You can extend it to 3 or 4 rounds so it’s more of an 18 or 24 Minute HIIT.
THE WAY IT WORKS:
You’ll be doing intervals of 30 seconds, alternating between High Intensity and Low Intensity exercises. For the Low Intensity intervals, you’ll simply run in place in a calm, let-me-catch-my-breath-so-I-don’t-die pace. Start with a Low Intensity interval.
The only equipment you need are a pair of hex dumbbells like the ones pictured above (hex so they don’t roll around).
You’ll also need to set a countdown or interval timer that repeats so you can set it to 30 second intervals. You can use a phone app or what I use is a cheap Timex wristwatch that I got at Target. Or see this page for some great online timers I like to use as well.
The exercises in RED are the High Intensity intervals.
Start with 30s light jog in place to warm up.
1. Pushup Dumbbell Rows
Perform a pushup on dumbbells, then row one to your ribs, making sure you don’t rotate your hips. Bring the dumbbell back down. Another pushup, then row the other one. Fast paced. Better with hexagon dumbbells so that they don’t roll. Use a weight that’s challenging for the rows but not so much that you can’t do 30 seconds of it.
If you can’t do pushups, go ahead and do them on your knees but don’t have your knees close to your hands. Work your way to having your knees way back to where you eventually get on your toes for regular pushups.
If you don’t have dumbbells, do this exercise until you get some:
Pushups + Reverse Fly: Perform a pushup with feet together. Then keep one arm straight and extend it to the side. But don’t rotate your torso! Keep your shoulders side by side; not one over the other. It should be hard to keep yourself from falling over. Another pushup, then raise the other arm.
But the Pushup Dumbbell Rows are better. Walmart has great prices on hex dumbbells.
Then–> Low intensity interval: moderate-paced run in place.
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2. Squat Jumps All the way down, butt to ankles!
Then–> Low intensity interval: moderate-paced run in place.
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3. Crunches Fast, but really ‘crunch’ it at the top and don’t hold your breath
Then–> Low intensity interval: moderate-paced run in place.
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4. High Jumps
Knees to chest, way up high. one mini hop in between
Then–> Low intensity interval: moderate-paced run in place.
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5. Reverse Crunches
Thighs don’t go much past 90° on the way back down
Then–> Low intensity interval: moderate-paced run in place.
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6. Sprint In Place
Super fast, raise the knees high, and don’t forget to crank your arms too.
“Rinse and REPEAT!” x2 or x3 or even x4!
Circuit 5: TNT arms.
3 rounds!
If you find yourself reaching the number of reps too easily without major effort, get a bigger weight for the next round. Smaller weight if you can’t reach the number of reps.
1. Around the world
Using a Kettlebell (or dumbbell but kettlebell is better)
10 reps
Standing, hold 1 Kettlebell with two hands, pronated grip (palms toward you) in front of your waist.
Raise Kettlebell by raising your left elbow up and over your head and the Kettlebell over your right shoulder.
Rotate the Kettlebell around and behind your head with your right elbow now above your head.
Bring the Kettlebell around your left shoulder and back down to start.
For the second set, rotate the other direction for another 10 reps. For your third set, hold with a supinated grip (palms facing forward) at waist and do 5 each direction to complete your 10 reps.
Bonus! If you can do 20 reps (10 each direction) like me, go for it! Or add the standing hip thrusters followed by standing crunches like I did. Yeah, they look funny but you’d do these at home, not at the gym. : P
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2. Burpies with pushup
15 reps
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3. Dumbbell alternating arm curls
12 reps
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4. Dumbbell tricep kickbacks
10 reps
Bend at the waist, arch the back, elbows in straight line to hip bone. Use light enough weight so that you can extend your arm without moving your upper arm and so that you can crunch it at the top of the movement for 1 second.
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5. Dumbbell Lateral raise
10 reps
Stand with dumbbells at your sides, keep arms straight, and raise both at the same time to shoulder height, bring down in a slow, controlled fashion.
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6. Dumbbell Front raise
10 reps
Like above, but raise to the front.
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7. Long Jumps
12 jumps
Similar to the incredibly effective Squat Jumps, but after you squat all the way down, jump forward for distance. Swing your arms to really propel you forward. Land into a squat and go all the way down again. This should be a continuous movement.
Best if done with enough space to jump at least 4 times before turning around and going back if you have to. I do them at the park with no u-turning.
Remember that all of these circuit workouts are whole-body workouts, but each one emphasizes a body part group more than the others. This one, will have your butt and upper legs tight in no time!
Perform indicated reps of each exercise, then move on to the next exercise. Rest at the end.
2-3 rounds!
No pushup and be sure to jump high at position 4.
12 reps
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12 reps. No kettlebell? Substitute with a heavy weight plate with handles or a dumbbell held vertically by the top. Careful not to throw it at anyone. Make sure you are “hitting hard” when you thrust with your hips by clenching your butt muscles (glutes). This will propel the weight upward, allowing you to use heavy weight.
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(kettlebells in front of chest)
With a heavy kettlebell or dumbbell squat all the way down like the man. Keep your back arched like the woman, but don’t stand all the way up. That’s resting. Instead, stop when your thighs are at around 45° to the ground.
12 reps
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This will be a timed exercise. Get on your elbows as in picture 1 and raise your butt up and down by crunching your abs every second until you survive 30 seconds. Make sure you’re concentrating on contracting and squeezing your ab muscles to raise your hips. Super hard.
Then, without pausing, get on your left elbow like in picture 3 and raise/lower your hips again, every second until you hit 30 seconds/30 hip raises. When finished, switch to your right elbow and do the same. Then rest 30 seconds. Do this whole thing twice.
Wanna be a superhero? Add a weighted ball for the side raises. No ball? Raise your feet.
Reps: 30 hip raises in 30 seconds, each side (Straight, Left, Right)
Sets: 2
Rest: 30 seconds after Straight, Left, and Right sides are done
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(if you are a man or otherwise don’t want to do these, see 5b)
5 reps, switch legs
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No weights. Lunge deep down, most of your weight on your front foot, rear foot barely touches the ground with your toes for balance.
JUMP up high enough so that your leg is straightened and land on the ball of the same front foot, (not the heel) immediately hopping back up into your next jump.
10 reps, switch legs
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Stand with a barbell on your back and have a Step ready in front of you. The step should be high enough so that your upper leg is near parallel to the floor when stepping up.
Step forward with your left leg and go down slowly almost letting your right knee touch the floor. Then in one motion, stand up by bringing your right leg all the way forward and up onto the step. Now power yourself onto the step and bring your left leg up as well. You’ll now be standing completely on the step. Don’t just stop and rest up there! Immediately come back down slowly with your left leg so that your right leg is working hard to lower yourself. Don’t just drop! Now bring your right leg down and all the way back to its starting point while bending your left leg slightly so that you’re doing a reverse lunge. Lastly, slide your left leg back to the starting point where you stand up straight.
That’s HALF A REP! You now have to do it again but lead with the right leg. The full rep is done when you do both legs, “One—one. Two—two. Three—three”.
Just like the squats, use light enough weight so that you can do 3 sets of 10, but this time with only 30 seconds rest in between. If you’re starting to conk out during your 2nd or 3rd sets, you can adjust the weights accordingly.
Reps: 10
Sets: 3
Rest: 60 seconds only after both legs hit the 10 reps
Pace: around 1.5 seconds per move, non stop.
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This next exercise combines squatting, biceps, triceps and shoulders in a lighter, faster exercise for maximum fat burn! Grab a pair of light dumbbells.
REPEAT!
No stalling, no pit stops. Each rep should consist of four 1-second moves (or faster. one second is a bit slow). This exercise will concentrate on speed and getting your heart rate up, thus burning a ton of fat while maintaining muscle! This isn’t meant for you to grow some huge shoulders, quads, or biceps or you’d be lifting real heavy for failure at around 6 reps. You’re still working on those muscles, but the fast, non-stop movements will ensure major fat burning throughout!
Reps: 10
Sets: 3
Rest: 30 seconds
Pace: steady 1 second per move or faster x4 moves per rep
(all pics courtesy of the amazing Ms. Michelle Roots. You can see the video of Michelle performing these exercises in her blog, Core Condition)
Get a suspension system like the Jungle Gym or TRX, and attach it to the top of a doorway, fence, pullup bar, WHEREVER! You can use the TRX ($160-$199) or the Jungle Gym ($49) or there’s also a deluxe Jungle Gym version for $99 that I like more than TRX because of the 2 separate straps instead of 1. See it here.
10 reps each. 3 rounds
All fast pace, back to back. Rest 1 minute at end of each round.
1. Body Rows!
Really crunch your back muscles in position 1. The lower the grips, the harder these are. Adjust accordingly so that it’s tough to get to 10 reps with proper form but not impossible.
Note: Careful not to give that extra stretch in position 2 where your shoulders come forward a bit more. This can lead to straining of the rear delts or rotator cuff muscles.
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2. Pushups!
Again, the lower the grips, the harder. Be sure to go way down deep where the handles come close to your pits. Just like the rows, don’t give it that extra push once you’re extended as in picture 1.
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3. One Legged Squat (foot suspended by strap behind you)
Go down pretty low and concentrate on raising yourself steadily with one leg. Don’t let your knee go past your toes on the down position.
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4. Leg Curls to Hip Thrusts (hamstrings/lower back/core/glutes)
Lie on back with feet on straps. Curl your legs to lift the hips off the ground, then straighten your core to lift them even higher.
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5. Wedges to Crunches
The 4 pics are 1 rep. On the last position, curl your body a bit more so your back is curved and your knees come even further in toward your elbows.
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6. Pistols
Another one-legged squat. Hold handles and use your arms to slightly help you up. Other leg suspended straight in front of you. And make sure you don’t actually sit on the grass, lazy-butt!
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7. Suspended feet mountain climbers (right, left, right, left = 1 rep)
(above = 1 rep)
Just like the crunches, curl your core and bring your knees further forward to your elbow so you’re working your abs and not just your leg flexors.
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8. Jump Squats!
Hold on to handles at waist level. Keep straps taught even while jumping. Squat down, then jump up and AWAY from straps in order to keep them taught.
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Perform 10 reps of each exercise, then move on to the next one. Rest at the end. 3 rounds!
Yes, pushups help your abs, and your entire core because you’re basically holding a plank. If you were to completely not use your abs and core muscles, your butt would drop to the floor. Keep your body in a straight line.
If you’re a beginner, you can do pushups on the horizontal bar or any raised surface. Forget doing them on your knees. Adjust height as needed.
2. Inverted Body Rows
On a horizontal bar like a Smith machine, get underneath and simply row yourself up. Don’t let your body drop fast and hard; CONTROL IT on the way down and don’t give your shoulders that extra stretch at the bottom because it will hurt your shoulder muscles by over-stretching the fragile tendons. Go low enough that your arms are almost fully extended but still bent a bit like in the pic above.
Start with an overhand grip and change your grip each time such as wide, narrow, underhand and overhand.
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Place your back on a ball or bench with your upper back bending backwards slightly. If using a ball, move back far enough that you are bending backwards a bit. If using a bench, let your upper back hang off slightly so you can bend a little.
Secure your feet, place hands on your head and concentrate on crunching your upper abs only, ribs toward your naval. Make each one slow and super-controlled, with perfect form, allowing you to hold it at the top for 1-2 seconds. Don’t hold your breath; inhale deeply on the way down, exhale on the way up. 1.5 sec up, 2 sec hold, 2 sec down.
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Hold dumbbells at your shoulders and jump. Motivational music optional.
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5. High Pulley Seated Crunches
Use a rope attachment or two handles. Don’t just bend at the hips; CURL your body!
6. Ab Roller Weighted Crunches
Or you can hold 2 dumbbells on your shoulders. But try the Roller. It’s great.
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Hands on the floor near your butt. Legs don’t go all the way down. Your upper legs don’t go much past 90° to the floor or you will begin using your lower back muscles and hip flexors and they can get strained easily.
We want to concentrate on your lower abs. This is about curling your torso by lifting your hips and lower back off the ground.
Nice and slow, don’t rock or you’ll be using momentum and cheating your abs.
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With dumbbells hanging on your sides or up at your shoulders. (L, R = 1 rep)
9. Reverse Crunches on Incline Bench
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Place your hands on top of the back rest and curl your body so you lift your lower back a bit and your knees touch your elbows.
If they are too easy, try holding a 10 lb weighted ball between your legs. If they are too hard, lower the bench a little.
Rest: 30s. Now repeat for a total of 2 or 3 rounds!
Advanced:
Body Rows and Pushups: raise your feet on step
Squat and Split Jumps: heavier DBs
Reverse Crunches: add a weighted ball between your ankles (not your knees)