A simple effective workout.

This is my workout.
It takes under ten minutes and I do it every morning. Never to failure.

10 Squats
10 push ups
10 horizontal rows
10 Good mornings
10 Reverse crunches

Second round

20 Lunges
10 Dips
10 Pull ups
10 Superman stradles
10 Roman chair leg lifts

Round three

10 Jump squat
10 Plyo push ups
10 Plyo rows
10 Burpees
10 V-Ups


This is just a work out to feel good and stay in shape in short time. And it does the job!

[koltz]

timing?

That's a baby workout.
Increase the reps and it can get serious.

[koltz]

I'd go for lower reps harder stuff to get serious , if you want some endurance do timed dropsets or something like do ten pulups with the hardest variation you can , then a bunch of regulars in 20 secunds , chins , rows assisted rows etc , should build strength aswell as endurance.

Depends on what serious means.

Fitness vs hardcore combat training.

[seraphyne1]

I like short workouts too but I would make it harder if I were you.

eg do tabata squats, pushups and pull ups 9that takes only 12 minutes and if you have 4 more minutes add tabata situps). You can also add tabata burpees.

Another option might be timed intervals.

eg rounds of 1 minute, 45 secs, 30 secs and 15 secs, use it for the pushups, pullups, situps and squats or burpees

do round 1:
1 min. pu
1 min. squats
1 min. pull ups
1 min. situps
rounds same but 45 secs etc etc, that is also 10 minutes.

Another version and a little bit longer:
2 minutes pushups
2 minutes situps
2 minutes squats
1.5 minutes pu
1.5 minutes situps
2 minutes squats
1 minutes pu
1 minutes situps
2 minutes squats
30 secs pu
30 secs situps
2 minutes squats

That is 18 minutes of work so you only need to get up earlier for 10 minutes. For these 2 minutes you can reward yourself by finishing with 1 set of max. pull ups (stopping a few reps before failure).

That are my 2 cents.

Interesting idea.
I don't know if everyone can complite a minute, lets say. I guess than just hang or stay in a push up position if you can complete the set.

[cossack0909]

Onewhole,

Can this simple workout make a fatty become a lean n trim bloke?

i need to know,coz im researching on effective bodyweight workouts.

[Pryrates]

If you have to much %bf I would recommend tabata workouts and a diet to get lean.

Best thing for tabata wpuld be compund exercises.

[cossack0909]

any good recommendations?

simple n effective ones, if there are.

[Pryrates]

you could try some burpee variations...

[cossack0909]

Burpees? Cool...

I heard that burpees is one the greatest full-body workout that ever existed...

Thanks,Pryrates! :-D

[Pryrates]

np
now go out and train ;-)

Onewhole,

Can this simple workout make a fatty become a lean n trim bloke?

i need to know,coz im researching on effective bodyweight workouts.

Definitely, absolutely Yes.

You would be surprised.

[kawana]

Just wondering if anyone could suggest a shorter variation of that, perhaps 10min total. I work at a bakery so i get up at 4am, so i just need something that will be effective for building strength, but will still be dueable at 4am with my body being so tired still lol. Just looking for something to get me going in the morning ;) Also, not to get off topic but im trying to get off Caffine so im wondering if theres anything out there to give me a pick-me-up in the morning. Without caffine im a zombie :P