10-Minute, Mid-Week Fat Burning Jumpstart Workout

Get over your mid-week workout slump!

Do you workout at a slow pace most of the time? Speed it up and see more weight loss transformation results. In my opinion, sprinting is one of the least used exercises done by general exercisers. Sprints help you burn fat faster. Sprinting is one of the best ways to help get your total body lean and toned.

Matter of fact, go ahead and do two 10-minute workouts---one strength workout and one interval cardio workout. There are two ways you could do this:

a. strength training workout, rest 5-10 minutes, interval cardio workout (or vice-versa)

b. morning strength training workout, evening interval cardio workout (or vice-versa)

Research proves that two 10-minute workouts will burn more fat and calories than one 20-minute workout. Doing a second workout during the day keeps growth hormone levels high throughout the day. This will give you more body fat burn.

Transform your body's composition to more muscle and less fat to keep weight loss off for good.  That's easier said than done but you must keep fat loss as your main goal when trying to lose weight.

Increase your muscle mass to permanently speed up your metabolism. Muscle is your body's most metabolically active tissue and your body has to work harder to maintain muscle. You need to build a lean body that will give you good health and one that will last through the years of your life.

I do 10-minute workouts often. They work to burn fat and keep boredom away (especially with cardio). When I do 10-minute workouts, I will usually do 3 of the workouts with at least 5 minutes rest between sessions.

If you do interval cardio workouts on treadmill:
  • Run fast, 1 minute
  • Walk, 1.5 minutes
  • Do this rotation for 10 minutes
If you run intervals outdoors on grass or astro-play turf:
  • Sprint 60 yards
  • Walk back to starting line
  • Sprint 60 yards
  • Do this rotation for 10 minutes
Running outdoors is much tougher because you do all the work and you have to go against wind and generate your own momentum. My preference is to exercise outdoors. You don't need a gym membership. You can do this program at home or anywhere you like.

Exercise smarter, not harder. Your heart, mind and body will thank you!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout Book below and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. You will also get fat-burning menus!

About Mark


Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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