Diet & Fitness Blog

Fast Fat-Burning -- Workouts

Tuesday, October 06, 2009

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Do a 5-minute warm-up before you begin and a cooldown after you finish. Grab a couple of friends for maximum motivation or just time yourself so you have a starting point. Pick one workout and get started.

Challenge Your Friends

1. Run 1/2 mile*, then 50 air squats (a squat using only your body weight). Do 3 rounds.

2. Run 400 meters, then 50 air squats. Do 4 rounds.

3. Sprint 100 meters, then walk 100 meters. Do 10 rounds.

4. Do 10 push-ups (replace with bent-knee pushups if unable to do regular pushups), then 10 air squats. Do 10 rounds.

Fast and Fitness
5. Do 200 air squats for time.

6. Run 1 mile for time.*

7. Do 10 push ups, 10 air squats and 10 situps (or crunches for beginners). Do 6 rounds for time.

8. Run 1 mile, then do 50 air squats for time.

9. Do 250 jumping jacks for time.

10. Do 10 air squats, 10 push ups and 10 situps. Do 3 rounds for time.

*If you don't have access to a track, you can use internet mapping programs (Google, Mapquest, etc.) or your car to plot a course.

Since these workouts are quick and don't need any equipment, I've run out of excuses for not exercising. Pick a new workout each time you exercise and start over when you finish all 10. Four-minute baseline, here I come!

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Labels: cardio, excuses, exercise, exercise motivation, workout, workout routine

16 Comments - Diet & Fitness Blog: Fast Fat-Burning -- Workouts

Comment by Anonymous said... - Thursday, October 08, 2009 9:04:00 AM

What is an air squat?

Comment by Anonymous said... - Thursday, October 08, 2009 9:11:00 AM

that sounds like something i could try i need to push myself more. but i need to know what is a air squats?

Comment by Mary Kay said... - Thursday, October 08, 2009 9:24:00 AM

i hate to sound stupid, but what is a "round"?

Comment by shawn mckee said... - Thursday, October 08, 2009 9:59:00 AM

An air squat is simply a squat with no weights and a round is one full cycle of the workouts. So, 10 squats, 10 push ups and 10 situps would be one round and you would do 3 rounds for a workout. I hope that helps.
--shawn

Comment by Anonymous said... - Thursday, October 08, 2009 9:59:00 AM

I'm glad someone else had to ask too! So don't feel bad mary kay! What does he mean by round????

Comment by Anonymous said... - Thursday, October 08, 2009 10:27:00 AM

Round is a rep - Air squat is a squat without any weights on your shoulders - just using your body

Comment by Anonymous said... - Thursday, October 08, 2009 10:58:00 AM

What a shame only high impact exercises count for intensity? There aren't any low-impact exercises that will do the trick?

Comment by Anonymous said... - Thursday, October 08, 2009 12:34:00 PM

Pictures along with descriptions for all of these exercises would be fantastic. Obviously we all know running and walking and stretching but beyond that deserves some more instruction. In that way no one would have to sound stupid. Sadly the only picture shown is a stretch...most of us can do that.
-JC

Comment by Anonymous said... - Thursday, October 08, 2009 2:39:00 PM

back to terms agian -
what is the difference between a squat and a situp?

Comment by Anonymous said... - Thursday, October 08, 2009 3:56:00 PM

A squat is for your legs. When you're standing, you act like you are sitting down until your thighs are parallel to the ground and don't let your knees go past your toes.

Comment by Anonymous said... - Friday, October 09, 2009 12:01:00 AM

When the exercise says to do 3 rounds is all 3 rounds supposed to be completed in 7 minutes??

Comment by Anonymous said... - Saturday, October 10, 2009 1:40:00 AM

These are written with too many assumptions. I have the same question, what is an air squat, how is a round defined?

Comment by Anonymous said... - Wednesday, October 21, 2009 10:54:00 AM

I don't have any way to do pull ups, what other exercise could I substitute for that portion of the work out?

Comment by Anonymous said... - Wednesday, October 21, 2009 2:19:00 PM

hi,

there is a link on the exercises showing what a squat is. thy thi ne anyway: http://healthnews.ediets.com/video/fitness-videos/2008/10/02-intermediate-legs-dumbbell-squats.html

or

http://media.crossfit.com/cf-video/CrossFit_AirSquats.wmv

Second.

A round means how many times you have to repeat the workout. i.e. if you have to ru 1/2 mile and do 50 air squats for 3 rounds that means you hae to repeat the workout 3 times, running a total of 1.5 miles and doing 150 air squats.

There is a lot of exercise that is intense butlow impact (rowing, bicycle, etc). th workout list goal was to provide the means toexercie hard without any equipment.

I have benn doing for the last 2 years an its by far the best experience i have.

cheers

PC

Comment by Anonymous said... - Thursday, December 03, 2009 10:27:00 AM

This would be great and my trainer does something similar - but I need Low impact !!! No running on these old knees

Comment by ikoko said... - Thursday, December 03, 2009 6:42:00 PM

hi and hello..

can i ask one question??

how to start this 10 fast fat-burning?

we need to pick just one workout every time we exercise or, we need to start it step by step 1-10?

i meant, we need to do it daily from 1-10, or 1 workout daily?