10 Minute Workout (Very Hard)

10 Minute Workout

10 Minute Workout

The extremely difficult 10 minute workout

Get ripped in 10 minutes! Or at least get an incredible warm-up for your normal workout. This is great for increasing your endurance and conditioning using body weight exercises. Take this one slow on the first few times attempting it, it can sometimes hit you a minute or so after the workout is completed. If you start to feel dizzy or nauseous stop right away. Just like when trying any new workout program, be safe!

Here it goes:

Set your clock to 10 minute timer

Burpees x 1 Minute Max Repetitions

Shoot for 16 reps, which is roughly 4 reps for every 15 seconds

Pullups x 1 Minute Max Repetitions

use proper form, and when you can’t keep going just hang from the bar. This will increase your grip strength. Try for 25 reps

Pushups x 1 Minute Max Repetitions

If you can’t keep going, go into downward dog position so you still have your weight on your hands, try no to put your knees down. Aim for 45-50 reps

Squats x 1 Minute Max Repetitions

Squats can be difficult on the knees so make sure to research this movement if you are not already familiar with it. Try for 30-45 reps

Burpees x 45 Seconds Max Repetitions

Shoot for 12 reps

Pullups x 45 Seconds Max Repetitions

This one is hard to do the excercise all the way through so just do as many as you can, then just hang there

Pushups x 45 Seconds Max Repetitions

Goal is 35-40 reps)

Squats x 45 Seconds Max Repetitions

25-35 reps roughly

Burpees x 30 Seconds Max Repetitions

8 reps

Pullups x 30 Seconds Max Repetitions

You will probably be dying by now so as many as you can. Shoot for 5-10 reps

Pushups x 30 Seconds Max Repetitions

20-25 reps

Squats x 30 Seconds Max Repetitions

20-25 reps

Burpees x 15 Seconds Max Repetitions

5 reps

Pullups x 15 Seconds Max Repetitions

5-10 reps

Pushups x 15 Seconds Max Repetitions

10-14 reps

Squats x 15 Seconds Max Repetitions

8-12 reps

Rest and relax! You did it!

Tips:

  • Move as quickly from one exercise to the next, don’t rest in between exercises.
  • This workout is non-stop movement so the goal is to be constantly going. Keep pushing to do the exercise so each segment of time is completely filled up with repetitions of the prescribed exercise.
  • Rearrange the exercises in whatever order you want. The order they are in now is the most difficult, but you can modify it to make it easier.
  • The goal reps are not actually a must, they are just guidelines to give you an idea of how quickly you should be doing the reps. The really goal is do as many as you can.
  • The total times are 2.5 minutes per exercise, broken into 4. Use this formula to create your own workouts, it is a great idea for putting together a customized workout.
  • Have fun, and don’t kill yourself. It takes a while for this workout to become comfortable.

Do you think this is hard?

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4 thoughts on “10 Minute Workout (Very Hard)

  1. Pingback: Push-up and Dip Workout | Nossa Company

  2. Pingback: 10 Minute Core Workout (InfoGraphic) | Nossa Company

  3. Pingback: Burpees, It Works Wonders! | Nossa Company

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