10 Minute HIIT Workout At-Home (Burn 500 calories every 30 minutes)


For this Get Ripped in 10 Minutes at Home
Workout that’s going to burn fat and build muscle all over your body, you’re
going to need just one dumbbell, or if you don’t have any dumbbells,
just use a kettlebell. If you don’t have a kettlebell, then use a milk
jug that’s filled with rocks, sand or water. So there’s no excuses for you
not being able to do the workout at home. All right, before we start this workout, make
sure that you’ve taken at least five to 10 minutes to warm up, and if
you’ve already warmed up then let’s go ahead and get started. Okay. Just make sure that your dumbbell or
your kettlebell or your milk jug is ready and beside you just like this.
When I say, “Go” we’re going to start, and when we start just follow along
and do what I do. All right, let’s get ready. We’re going to
start in five seconds. Get ready. Five, four, three, two, one, go. All right. Keep going. This is just a short,
10 minutes workout that’s going to build muscle and burn fat all over
your body. Keep going. Look at the upper right hand corner. Once we get
to 10 we’re going to stop and do something else, but just look at that.
Just start doing it. Once we do 10 of these we’re going to stop and do something
else. All right. Keep going. Keep going. Come on.
You’ve got four more to do. Come on. We’re going to 10. Try to do more
than 10 if you can. That would be great. Come on. Keep going. Two more.
All right, just one more. Come on. Get up. [Press] over here.
One more. All right. Let’s do some jumping jacks right here. 20
seconds. 20 seconds. Come on. As fast as you can. Come on. Give it all you’ve
got for 20 seconds. But look, throughout this whole time that we’re
doing this workout I’m going to keep telling you, don’t give up and don’t
quit. All right. Just keep it up. Come on. Eight more seconds going as fast
as you can on the jumping jacks. Just don’t do them, do them fast. As
fast as you can. Give it all you’ve got. Come on. All right. Switch sides for the weights. Get
ready and go. All right. We’re doing 10 more. 10 more of these. Come
on. Keep going. Now if you can try to get 11 of these before I get 10.
I’m on number three right now. Come on. Be at number five. Try to go faster
if you can. And look, we’re not using real, really heavy
weights here. Come on. Keep going. Come on, we’ve got four more. Push
it up over your head. Come on. Jump it up and jump it up over your head.
Come on. Jump it up to your shoulders like this, then jump it up over
your heads. You always want to jump. Always get that little bounce in, no
matter how light the weight is. All right, one more. One more. All right. Put the weight back down and guess
what? Here we go. Jumping jacks. 20 more seconds. Keep going. It’s only
going to get tougher. It’s going to get tougher and tougher, but
I don’t want you to stop. I don’t want you to stop. Don’t you give up
and keep going as fast as you can. Go faster than me right now. Come on.
Come on. Beat me. Come on. Try to burn that fat off your body. Try and
get those ripped muscles. Do what you’ve got to do. All right. Get ready.
Switch sides. Get ready, and go. Come on. Now we’re building muscle and burning
fat. Remember, no matter how light the weight is that you’re using,
bounce it up to your shoulders then bounce it up over your head. Always get
those two bounces in when you do this. All right. Keep going. I’m on number
five right now. Come on. And look, you don’t want to use a weight that’s
way too light, and you definitely don’t want to use a weight that’s
way too heavy. Right now I’m using the 35 pound dumbbell. Now at first this is going to be easy for
me, but it’s going to get tougher for me. All right. Keep going. You’ve got
one more to do. One more to do. One more. Push it up over your head. All
right, get ready. Guess what? Back to the jumping jacks. 20 seconds
giving it all you’ve got. Going as fast as you can. Going as fast as
you can. Come on. We’re doing jumping jacks. Keep it up. As fast as you
can. Come on. 10 more seconds hard. 10 more seconds.
Give it all you’ve got. Remember, this is a short 10 minute workout.
Give it all you’ve got. It won’t do you any good if you don’t give it
110%. Come on. Give it all you’ve got. All right, get ready. All right,
switch sides. Go to the other arm, get ready, and go. Come
on. Come on. Try to get, try to do 12 of these by the time I get to
10. Try to do 15 of these by the time I get to 10. Come on. I’m using a
35 pound dumbbell right now. If you’re using a lighter dumbbell, you should
definitely try to do more than 10 by the time I get to 10. Come on.
Push yourself. If you’re using the heavier dumbbell, you
should be right there with me. Come on. Keep going. Jump it up. Jump it up
over your head. Come on. We’ve got three more of these. Come on. Keep
going. Keep going. We’re building muscle right now. We’re getting ripped.
You’re getting bigger arms, bigger shoulders. Come on. Keep going.
One more. Get ready. You know what’s coming. Get ready for it. Now give it all you’ve got. Come on. Give
it all you’ve got. Come on, come on. Dig in there. Dig in there. Come
on. Don’t you slow down on me. Don’t slow down. Don’t slow down. Come
on. Come on. Don’t give up and don’t quit. I know that voice in your
head is telling you “I can’t make it. I’m not going to do it.” Tell that
voice to leave you alone. Come on. Get those thoughts out of your head.
You will finish. All right, get ready. Roll the weight over
to the other arm, get ready, and go. Come on. Remember, we’re doing 10
of these then we’re 20 seconds of jumping jacks. That’s all we’re doing throughout
this whole workout. We’re doing 10 of these then 20 seconds of
jumping jacks for 10 minutes. That’s all we’re doing, but look, if you can
do more than 10 before I get to 10 go ahead and do that because I want
you to push yourself. You push yourself to the fullest you’re going to look
your best. Now right what you’re doing is exercising
right here. You’re working all the muscles in your legs. You’re working your
arms when you curl the weight up, then you’re working your shoulders.
That’s all we’re doing. We’re building muscle right now. All right. I’ve got two more to go. What number
are you on? We’re going. We’re going. If you’re on number five right
now, it doesn’t matter. I still want you to do the jumping jacks that
I’m doing. All right, one more. All right. Put that weight down. Get
ready. All right. Let’s give it all you’ve got. Come
on. Give it all you’ve got. Give it all you’ve got. Come on. Jumping
jacks, right here. Come on. Let’s burn that fat right here. Come on. Look, I know it’s getting tough, but this
is only a 10 minute workout. It’s giving it all you’ve got for 10 minutes,
10 short minutes. We’re not going for 30 minutes. We’re not going for
40 minutes. 10 short minutes. All right, get ready. Roll the weights over
to the other side. Get ready and go. Other side. Remember, we’re just doing
10 of these. 10 of these. Building muscle right now. You’re building
muscle for one part and then we’re burning fat for one part. I’m try, because
you’re trying to look the best you can. Remember, if you ever think about quitting
just think about how much better you’re going to look after you do this workout.
Think about how much better your muscle’s going to look, your body’s
going to look great. Every time you do this workout your body’s going
to look better and better every time you do this. Come on now. It’s getting tougher. I’m slowing
down just a little bit, but I’m not stopping. I don’t want you to
stop, but if you need to take a little, short 20 second break, do that. Remember,
you shouldn’t even quit at all. It’s only a 20 second short workout,
so push yourself. All right, get ready. All right, put that weight down. All right, dig deep. Go fast. Give it all
you’ve got. 20 seconds of jumping jacks as fast as you can. Come on.
Keep going. Keep going. Come on. Go faster than me. Go faster than me.
Come on. Come on. Don’t keep up with me. Try to go faster than me. But
if you’re tired right now, you can go a little bit slower. If you’re too
tired to do jumping jacks, march in place. All right, get ready. Pick that weight up.
Switch sides, switch arms. Get ready and go. Come on. Push it above your
head. There you go. Keep going. Come on. Beat me. I’m slowing down
a little bit. Come on. Take advantage of that. Come on. Try to get to
11. Try to do 13 before I do. Like I said, if you’re using a real light
weight right now, you should definitely be doing more than 10 by the time
I get to 10. You’d better be on 15 or 20 by the time I get to 10 if you’re
using a real light weight. Come on now. You’ve got to push yourself.
Don’t cheat yourself. Come on now. Make yourself work. If you think this workout is too easy at this
point, then the weight that you’re using is way too light. It’s either
that or you’re not doing your jumping jacks fast enough. Come on. Keep going. I’ve got two more. Come
on. When I get to 10 that’s when you’re going to do the jumping
jacks, no matter what number you’re on. All right, get ready. One more.
All right. Put it down. Jumping jacks. Right now. Come on, let’s go,
as fast as you can. Come on. Come on. Let’s move it. Come on. Come
on. Pump it. Come on. As fast as you can go. Like I said, if you’re real, real tired right
now march in place. The only thing I don’t want you to do, I don’t want
you to ever quit. Don’t just sit down and say “Man, this is hard. I can’t
finish it.” You need to stand in place. All right, switch sides. All right, get ready.
Other arm, and go. All right, push it above your head. Keep going.
Come on. Keep going. Come on. Try to beat me. Now, like I said, I’m
using the 35 pound dumbbell right now. If you’re using a 35 pound dumbbell
or heavier you may be on number one right now. You may be on number
two right now. All right? Whatever number you’re on, by the time I get
to 10 just stop and start doing those jumping jacks. All right. But you will get better every time
you do this workout. And each time you do this workout I want you to
try to use a heavier dumbbell or I want you to try to do it faster than
me every time. Try to make yourself work just a little bit harder each
time, because doing the same thing over and over you’ll get the same results.
If you work harder each time you’ll look better and better every time
you do this. All right, come on now. One more. After one
more then we can do jumping jacks for 20 seconds. Get ready. All right,
go. Put that weight down. Let’s see those jumping jacks as fast as you
can. Come on. Move it. Move it. Like I said, this is a short workout.
Short workout. No reason for you just to stop and give up. I don’t care
if you just stand there and look at the TV for 10 minutes as long as you
don’t quit. I don’t ever want you to quit. Don’t sit down. Don’t leave the
room. All right, pick the weight back up. Get ready.
Switch arms. Get ready, and go. But like I was saying, don’t ever
quit, and for this part right here, if you’re too weak to do anymore, just
do the same thing I’m doing with no weight in your hands, with no weight. See, the thing is, if you quit I don’t like
that. Don’t quit. When you quit you always lose. Just don’t give up.
Just push yourself to the max. Give it all you’ve got. You give it all you’ve
got then your body is going to reward you with a great looking body. You’re
going to look great naked. You’re going to probably be the best looking
person where you live at. Come on now. Tell yourself not to give up.
I’m not giving up. This is tough for me too. This is the first, actually,
this is the first time that I’ve done this workout right here, the first
time I’ve done it. At this point here I’m telling myself “Don’t give
up.” I’ve got to push myself. If I give up, I can’t help you. Come on. Give
it all you’ve got. Do it for you. Do it for yourself. Come on. Motivate
yourself. Think about how you’re going to look. All right, jumping jacks right here. Come
on. 20 seconds. Think about your nice looking body you’ll have after you
do this. Think about how everybody’s going to compliment you after
you start losing weight, after you start losing five pounds a week or two
or three pounds here and there. Think about how people are doing to notice
your bigger muscles and your toned body. Think about all those things before
you quit. All right, one more second. One more second.
All right, get ready. Switch arms. Switch arms. I think we’re almost
finish. All right, go. Come on. Come on. I’m slowing down right now.
When I slow down I want you to pick it up and beat more. Do more than
I do. I’m on number two right now. Come on. I want you to be on number
five when I’m on number one and when I’m on number three. When I’m on number three I want you to be
on number seven. Come on. Come on. Speed it up. Don’t wait on me. Remember,
you’re trying to be me. You’re trying to give it all you’ve got. Like
I said, give it more and more. Come on. Look at that rocket booster
behind me. Come on. He didn’t quit. Come on. Come on. Come on. Come
on. Push yourself. Push yourself. Come on. I know it’s getting tougher right
now. It’s getting tougher because we’re almost at the end, but we’ve
got to finish strong. We’ve got to finish strong. You’ve got to finish strong.
Come on. Can you finish strong for me? Come on. Come on. One more. There you go. Keep going. All right, 20 more
seconds. I think this is the last time we’re doing jumping jacks. That’ll
be it. I think the workout is over after this. Come on. 14 more
seconds and the workout is over. Come on. 10 more seconds. 10 more. 10
more. Finish strong. Come on. 10 seconds and it’s over. 10 seconds,
it’s over. Come on. Finish strong. Finish strong for me. Come on. Finish
strong. Come on. Keep going. Keep going. See, that’s it. Look, we
finished it. Look at that. Look at that. Don’t give up. Rocky didn’t give up, you shouldn’t
give up. Come on. That’s right. If you want to get a free DVD with all my
Get Ripped workouts on one DVD then just go to nowloss.com/rippedfree and
don’t worry, it’s actually 100% free. I’m stupid enough to pay the shipping
for you. So if you don’t have a DVD already, stop by nowloss.com/rippedfree
to get your free DVD so you can look good naked and look ripped from head
to toe. And the reason why it’s free is because I
really want you to get ripped, and I also know my DVD will make you get the
ripped body you want and I also know after you do get ripped you’re going
to send me your before and after pictures showing me how much better
you look and then I can put these pictures on my website at nowloss.com to prove
to other people I can make them look good naked.

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