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10 Minute Fire Starter Workout

Good morning or I hope your day is going great.

Today, I have another workout for you.

It is from Derek Wahler. If you missed yesterdays workout, from Derek, you can check it out here.

Now to today’s workout.


Rick Kaselj, MS


The #1 key that everyone should be doing to lose unwanted belly fat as fast as possible isn’t some magic pill or diet fad. It’s actually a simple concept that most people usually forget about.

Fat Loss

I’ll get to that in a second. First, I’d like to share a quick story on how I did all the wrong things to try and get the body of my dreams.

You see, I used to do what most people in the gym still do to this day. Monday, Wednesday and Friday I hit the weights HARD! Chest press, rows, sit-ups, arm curls (of course, you need the big arms to impress the ladies!), and not a whole lot of leg work.

I was all about the glamour muscles, who cares how my legs look? Plus I live in Wisconsin, where we wear pants 75% of the time. Yes, that is literally what I was thinking in my late teens and early twenties. Ouch.

It’s hard to look back at those days and realize how much I didn’t know (but that’s a story for another day).

Tuesday and Thursdays were the “cardio” days. It really came down to which machine I hated using the least that particular day. On certain days it was the treadmill, others the elliptical and I even worked the stair climber in there once in a while.

I tried to keep it fresh and interesting, but that’s almost impossible on those boring old machines.

Not surprisingly, I never dropped a whole lot of body fat and was never satisfied with how I looked.

I know, it’s shocking that an upper body lifting routine, combined with slow, boring cardio didn’t melt off a bunch of fat from my belly.

What can I say, I learned the hard way!

The #1 key that I’m going to share with you here deals specifically with your workouts.

Obviously you need to have your nutrition dialed in, but that’s an article for another day.

To make it as simple as possible, eat 90% of your meals using these food groups: fresh fruit, fresh vegetables, lean protein/beans, and raw nuts.

Food Nutrition

As I mentioned earlier, my approach to losing belly fat was pretty terrible. Way too many crunches, sit ups, and isolation exercises, combined with mind-numbing cardio.

The #1 key to losing belly fat fast is by incorporating a total body workout, that uses multiple muscle groups to burn the maximum number of calories. This can be done in as little as 10 minutes………I’ll even give you a bonus workout you can do at home at the end of this article!

STOP focusing on the isolation exercises that only work one or two muscle groups. Sit ups and crunches do very little to actually burn the layer of fat that’s covering your abs.

Dumbbell curls are great if you want bigger arms, but that doesn’t look so great when your biceps are buried under a layer of fat. Don’t make these exercises the focus of your workout.

Cardio also does very little to burn fat. The second you step off your favorite cardio machine, your metabolism goes back down and you stop burning excess calories. That’s the complete opposite of what will happen after doing the short workout I have in store for you below!

stairclimber machine

Use exercises like the prisoner squat, which incorporates your quads, glutes, calves, shoulders and upper back. The more muscle groups that are used, the larger the calorie burn!

Here’s a bonus tip for you, to add in with the total body workouts that will get you even faster results.

Use shorter rest periods.

If your goal is fat loss, you don’t need to rest for a minute between each exercise. You’re not trying to become a bodybuilder. Crank up your inner fat burning machine by cutting down on the rest, as long as you can keep using good form (safety first)!

10-Minute Belly Fat FireStarter

We’re going to be using the 20-10 system, which simply means 20 seconds of work, followed by 10 seconds of rest (that’s 1 round). Push yourself hard in each 20 second period, because we’re only going for 10 minutes!

  • Prisoner Squat Jumps – 20 seconds on, 10 off x 6 rounds (3 minutes)
  • Squat Thrusts – 20 seconds on, 10 off x 4 rounds (2 minutes)
  • High Knees Sprint in Place – 20 seconds on, 10 off x 6 rounds (3 minutes)
  • Mountain Climber Burpees – 20 seconds on, 10 off x 4 rounds (2 minutes)

Do you want to get even more advanced results from this workout? Count the number of reps you complete in each 20 second interval, then try to beat that number in the next round. It keeps you pushing through, always trying to reach a new goal.

That’s when the belly fat starts falling off, and the lean muscle starts building up!

It’s time to give up the cardio,
Derek Wahler, CTT

P.S. That workout above was created just for you. I’ve never shared it with anybody, until now. If you want over 100 more 10-minute fat loss workouts for less than 1 cent each, this might interest you:


This entry was posted on Friday, April 25th, 2014 at 2:04 pm and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.