zakruti.com » Sport, fitness, workout » Jeff Cavalier

10 MIN Home Workout (NO EQUIPMENT NEEDED)

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Rating: 4.0; Vote: 1

s a home workout that will take you just 10 min to do that will make you feel as if you-ve been training for an hour. The key to workout effectiveness is intensity. I say it all the time, you can train hard or you can train long but you can-t do both. In this video, I-m going to show you a 10 minute home workout that requires no equipment at all and will give you an incredible conditioning effect. The key to the success of this home workout is its simplicity. Simple however does not mean easy. What I-m referring to is that the complexity of the exercises themselves (both in the number of them and the mechanics and coordination required to perform them) is not difficult. The ability to perform the workout without a high effort however is not possible. You need to be committed to working if you want to see the results from this. What I have done is make sure that we are meeting the minimum requirements of training like an athlete in this workout. That means, that we want to make sure we are training in all three planes. Too often, our weight training focuses on performing movements that exist almost solely in the sagittal plane. Without training or moving in the all important frontal and transverse planes as well, we are not training athletically and are setting ourselves up for developing muscular and strength imbalances. The key to this workout is that it is something that you can do anywhere, without any equipment at all. Each of the three exercises in this home workout are to be performed for one minute straight. Choose the ability level that most accurately matches with yours. You can do this at the beginner, intermediate or advanced levels. The three main exercises in the workout have a variation for each level. Mostly, the differences in the exercise variations are determined by the speed at which you perform the exercise. For instance, in the case of the mountain climber, beginners can deliberately step into each rep while the most advanced can sprint through the reps. The goal is to complete 3 straight minutes of work at a level that challenges you the most. It is ok if you want to vary the ability levels across the three exercises in this home workout. For instance, you may be great at mountain climbers and want to do them at more of an intermediate or advanced level but have a hard time with the kickthroughs because your current training has led to weakness in the transverse plane, and therefore want to do this at a more beginner level. Whatever you do, choose the levels that challenge you the most. At the end of each round of the three movements you will earn a 30 second rest. Repeat for two more rounds with another brief bout of rest in between the second and third. This will result in a total workout time of 10 minutes. Try this with your friends and see who can last longer. Again, this is a simple workout but by no means is it easy. I-m expecting that your heart will be pumping and you will be sweating by the time these 10 minutes are over. It shows you once again that you don-t have to train for a long time if you want to see results. You just have to be willing to put up a good effort. Recapping, the exercises in this workout are as follows: Minutes 1, 4, and 7 - Mountain Climbers with beginner, intermediate and advanced modifications. Minutes 2, 5, and 8 - Skier Hops with beginner, intermediate and advanced modifications. Minutes 3, 6, and 9 - Side Kickthroughs with beginner, intermediate and advanced modifications. If you are looking for a complete step by step program that shows you how to train like an athlete and gives you daily meal plans to get you ripped and muscular like one as well, be sure to click the link below and
Date: 2022-04-22

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Comments and reviews: 10

Bart
I love this, but honestly the second part of this video would have been better done in real time, with a timer in the corner and verbal commands when to start and stop. That way someone watching could just click the video and run through the exercises without the need for starting and stopping their own timer. Not to complain, I'm grateful. But I'd really love if you did some companion videos to your exercise explanations. Like virtual at home trainer videos, timed out for workouts with time and rest periods edited in. I'm not trying to be lazy. Its just in the middle of a workout, my memory might not be the best, and having a video to follow along with would be amazing. And honestly other than not running in real time, this video was pretty much there. If the footage was just run in a loop for the correct time, and the rest logo held for the correct time, it would have been perfect.
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coolbeans
-some of the strongest guys cant do this- Yes, thats absolutly True, wow. Just as one the strongest guys cant run a marathon, or walk on their hands, play the guitar or understand the basics of quantum theory, some of them cant even grow some hair on their scalp. Wow, i really starting think i understands how this works one a deeper level and almost a transcending moment. As if nature spoken to me and as if my heart got hard push and couldnt get my breath for one or two seconds.
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Sheehan
I did this workout only cause I was short on time, but man, it's amazing how much you can do in so little time. Let it be a lesson to anyone who says they don't have enough time to work out. Eat nutritious food (which doesn't take any additional time) and do 10-15 minute high intensity workouts. Everyone has 10-15 minutes. Thank you, Jeff, for helping combat the the widespread ignorance and misconceptions about diet and exercise. :)
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Oreseur
Finally, a routine I can follow. I'm sick and tired of being fat. 2 weeks in to building healthy habits for a more active lifestyle.
I'm still confused what exercise routine I should do. I'm new at this active pursuit to health and fitness thing.
I'm glad to finally have something simple to follow for conditioning.
I'm sick and tired of being fat.
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Vinh
Jeff I dont care about what people say about you, you know what you're talking about. I have been working out for over 20 years now and have never seen anyone like you and you do it natural. These other dudes on you tube most of them are on steroids. Yes, you do put the science back into training. By far you're the best personal trainer on you tube.
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Edge
First time doing this, harder than it looks lol. I usually do max effort hiit. Of about 30 seconds on then 30 seconds off. This felt different seeing as its 3 straight minutes and all different planes of movement. I love the last exercise. I was thinking of adding a pushups into the mix of the last exercise once i get good at this workout.
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anurag
Hi Jeff, I tried the Beginner Option but the Sagital Plane exercise caused backache as I have had minor slip disc about 5 yrs back. FYI, usually I do the therapic exercise daily to keep the backache at bay. I have decided to order the ZERO package but not sure how would the day-by-day plan accomodate my backache problem. Kindly advise.
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DOCMANHTN
Do you think you could do the things you can do without working extremely hard on it? With what you can do now like the amount weight you can bench? NO YOU CANT DO IT IF YOU DONT WORK ON IT. YOU CAN MOVE LIKE JT you just have to work extremely hard on it. Where there-s a will there-s a way
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The
I need a help choosing equipment. Marcy Eclipse BE1000 Standard Barbell Bench + 50kg Cast Iron Weight Set / Barbell.
OR
Marcy Eclipse HG3000 Compact Home Gym
I am a beginner and I don't really know what is best. money doesn't matter here.
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Matthew
Hi all! Love the intensity and possible variations on this workout. My one problem is that I tend to get some numbness in my toes after the second and third sets! Anyone else have this problem or know of a way I can remedy this?
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