Mike Navin | Fat Loss Solutions

Short workouts.  You just can’t beat ‘em.

I always tend to talk about 30 minute workouts but, I came up with a 20 minute home workout that can work in a pinch when you’re really strapped for time but, at the same time want to get a sweat on.

I’m not going to give you some long speech about why short workout are just as effective (if not more effective) than longer, slower, steady state workouts.  You’re just going to read it, do it, and then tell me what you think.

The workout is broken up into 2 workouts.  You’ll do Workout A one day of the week and then Workout B one other day of the week (but not consecutive days).

Workout equipment that you’ll need:  Stability Ball, Pullup Bar

Workout A of 20 Minute Home Workout

1)  12 Offset Pushups on each side

2)  12 Prisoner Squats

3)  Rest 60 seconds

4)  12 Offset Pushups on each side

5)  12 Prisoner Squats

6) Rest 60 seconds

7)  8 Neutral Pullups

8)  12 Reverse Lunges on each side

9)  Rest 60 seconds

10)  8 Neutral Pullups

11)  12 Reverse Lunge on each side

12)  Rest 60 seconds

13)  Plank on Forearms for 30 seconds

14)  12 Vertical Jumps

15)  Rest 60 seconds

16)  Plank on Forearms for 30 seconds

17)  12 Vertical Jumps

18)  Rest 60 seconds

19)  15 Stability Ball Jacknifes

20)  15 Step Ups on each leg

21)  Rest 60 seconds

22)  15 Stability Ball Jacknifes

23)  15 Step ups on each leg

That’s it.  You’re done for the day.

Workout B of 20 Minute Home Workout

1) 12 Spiderman Pushups on each side

2)  12 1-Leg Assisted Single Leg Squats (You can use the back of a chair for balance instead of what I have shown in the picture)

3)  Rest 60 seconds

4)  12 Spiderman Pushups on each side

5)  12 1-Leg Assisted Single Leg Squats

6) Rest 60 seconds

7)  8 Overhand Grip Pullups

8)  10 Single Leg Deadlifts on each side

9)  Rest 60 seconds

10)  8 Overhand Grip Pullups

11)  12 Single Leg Deadlifts on each side

12)  Rest 60 seconds

13)  Plank with forearms on Stability Ball for 30 seconds

14)  12 Tuck Jumps

15)  Rest 60 seconds

16)  Plank with forearms on Stability Ball for 30 seconds

17)  12 Tuck Jumps

18)  Rest 60 seconds

19)  15 X-Body Mountain Climbers – Hands on Stability Ball – on each side

20)  15 Bulgarian Split Squats on each leg

21)  Rest 60 seconds

22)  15 X-Body Mountain Climbers – Hands on Stability Ball – on each side

23)  15 Bulgarian Split Squats on each leg

All done for the week.

Exercise Pictures for 20 Minute Home Workout

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

That’s it.  A made for you 20-minute home workout.  Try it out this week and let me know how it goes.

 

You want to get in a workout on you treadmill but don’t have a lot of time.  Get ready for a 30 Minute Treadmill Workout that I’ve put together.

I’ve really become a Pinterest junkie as of late.  Have found just a ton of really good recipes and have also found some great fitness resources.

So I came across a treadmill workout out there and decided to give it a try.  I gotta say, it was pretty challenging and I was definitely a ball of sweat when I was done.

So I made a few modifications to it, tried it again and decided to give it a share on here.

Outside of the fact that the workout only  takes 30 minutes, one thing that I really like about it is that there isn’t a lot of running.  It’s a lot of walking at a fast pace and doing more incline work, which is incredibly challenging.

30 Minute Treadmill Workout Details

I’ve put together a little chart that you can print out and set on the console of the treadmill to make it easy to follow.

Start Time	End Time	Speed	Incline
0:00	5:00	4	8
5:00	7:00	4	9
7:00	8:00	4	9.5
8:00	9:00	4	10
9:00	10:00	5	10
10:00	11:00	4	10
11:00	12:00	4	9
12:00	14:00	8	1.5
14:00	16:00	4	8
16:00	17:00	4	9
17:00	18:00	4	10
18:00	19:00	5	10
19:00	20:00	4	10
20:00	21:00	4	9
21:00	23:00	8	1.5
23:00	25:00	4	8
25:00	30:00	4	4

Give this 30 Minute Treadmill Workout a try and let me know what you think.

Reality check:  You really only need a 10 minute ab workout to get the job done.

When I see people doing crunch after crunch after crunch of ab workout for 30 minutes, I just cringe.

You first have to realize, that in order for your abs to actually show, you’re going to have to get your diet in line.  Lose the body fat in front of your abs, and they’ll pop out in no time (although admittedly, getting rid of that stubborn belly fat is easier said than done).

So here’s a quick 10 minute ab workout you can do at home, no equipment needed.  I actually use this routine from time to time in my Fat Loss Class that I teach.

10 Minute Ab Workout Details

You’re going to do 2 different ab exercises:  a plank and a side plank.

You’re going to first start with a side plank on your right side.  You’re going to hold that for 30 seconds.  Once that 30 seconds is up, you’re going to go into the plank.  IMPORTANT:  don’t let your hips touch the ground when you make the transition between the side plank and the plank.  You basically just roll over from one forearm down to both of them.  Keep those abs contracted.

Then, hold the plank for 30 seconds.  When 30 seconds is up, rotate to the side plank again, but this time roll so that you’re on your left side.  Again, I can’t stress this enough, do not let your hips touch the ground when you make the transition from plank to the side plank on your left.  Hold that side plank on your left for 30 seconds.

The goal is to keep your hips up and your abs contracted throughout all three movements.

After that 30 seconds is up, rest for 30 seconds.

Once 30 seconds of rest is up, do that whole sequence again of side plank on your right, plank, and the side plank on your left but, you’re going to hold each position for 45 seconds.

Once you’ve finished that sequence, rest for 45 seconds.

Then do that sequence one more time but hold each position for 60 seconds.

10 Minute Ab Workout Exercise Pictures:

Plank:

 

 

 

 

 

 

 

 

 

Side Plank:

 

 

 

 

 

 

 

 

 

There you go.  A 10 minute ab workout that you’ll feel for days.

If you’ve read my blog enough, you’ll know that I’m all about quick workouts.

I just don’t really see the point of working out for longer than 30 minutes.  If you keep the intensity above average, do multi-joint exercises, there’s no reason you need to workout longer than 90 minutes a week.

So I put together a quick morning workout that I’ve tried a couple of times that I get done in 12 minutes.

Quick Morning Workout Details

25 Burpees

25 Pushups

25 Forward Lunges (on each leg alternating)

25 Pullups

25 Sumo Squats

25 X-Body Mountain Climbers with Hands on a Stability Ball (each leg alternating)

You start with the Burpees and do all 25 of them in a row.  Then rest about 20 seconds, and then move on to the Pushups.  After the pushups, rest again and move on to the Forward Lunges.

Continue doing this until you get done with all 6 exercises.  At the end, you’ll have done 200 total repetitions.  Not bad.  A great way to wake yourself up in the morning.

Now, if you need to take a break within a set of one of the exercise, go right ahead.  This is a fairly tough advanced workout routine and I’ll admit, I had to take a break when doing the Pullups a couple of times to get in the 25.  But, you’ll get through it.

Here’s some pictures of each of the exercises in this quick morning workout:

Burpees:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Pushups:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Forward Lunges:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Pullups:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Sumo Squats:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

X-Body Mountain Climbers with Hands on a Stability Ball:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Give this quick morning workout a try and let me know what you think.

I was doing one of the workouts from the free workout program that I wanted people to try out for and give me feedback on and there was one exercise that stood out as really working my abs, and it’s not you’re normal, run of the mill exercise where you would think it would work your abs.

The exercise is called a 2 Hand Dumbbell Pullover with your body forming a “T” across a bench.

Here’s how you do it:

1. Lay on a flat bench but perpendicular to it with the middle of your upper back at the edge of one side of the bench, your knees bent at a 90 degree angle and your body straight from your shoulders to your knees.
2. Grab one dumbbell with both hands and raise your arms straight up from your chest with your palms facing each other.
3. Slowly let your arms fall towards the top of your head (while keeping your arms straight with only a slight bend in your elbows) until the dumbbell is above the top of your head.
4. Pause for a second, and then return your arms to the starting position, focusing on using your back and shoulder muscles to complete the movement and not your arms.
5. Continue this movement for the recommended number of repetitions or time.

Here’s some pictures to give you a visual of how to do it:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

When looking at the pictures, you can really see why your abs have to work hard (and if you look at the second picture, you can actually see my abs contracting).  In order to keep your body in a straight line from your shoulders to your knees, the abs have to stay contracted through the entire movement.

When I was using a fairly heavy weight on this, I could really feel my abs screaming during this exercise, especially when the weight was straight over my head.

Go ahead and give this great ab exercise a try and let me know what you think.  Make sure to start with a fairly light weight when you try this out in order to get use to the movement before increasing the weight.

Also, a note on the free workout that I mentioned at the beginning of this post.  I know I had said in the link to that post that the free workout was for men.  I’ve decided to open it up to women as well, to see what kind of results they would get out of it.  So if you’re interested in trying out that 13 week program for free, go to that link and shoot me an e-mail and I’ll send you the information on the next step to get access to the material.