10-Minute Density Superhero Workout
By Derek Wahler
Creator: 10-Minute Fat Loss
It’s the secret to getting amazing results in a short amount of time…
That’s what we all want, right?
In all my time training people online and in person, I’ve never heard someone say, “I actually don’t have a lot going on today….so can we add another half hour onto this workout?”
Now don’t get me wrong, I’d be flattered if someone demanded to spend some extra time with me 🙂
But I know it’s just not realistic.
With density workouts, you focus on doing as much work as you possibly can, in the specified time period. For me, that’s 10 minutes.
Don’t worry about adding extra reps, sets and minutes to the end of your workout.
Instead, focus on getting MORE done in the same amount of time.
That’s what leads to breaking through your fat loss plateaus, building up that lean muscle, and most important of all, it helps you stick to a workout routine.
Here’s a strategy I see a lot of people doing – in order to get advanced results.
They simply add an extra minute onto each workout.
If you’re using the treadmill, that means running for an extra minute each time.
If you’re doing a bodyweight circuit, that means adding an extra minute to the circuit in each session.
You get the idea, right? Small little increases in exercise during each workout leads to BIG results over time.
It sounds like a good idea, but here’s how I look at it.
If you keep adding an extra minute to your workout every day, in two weeks your 10 minute workout turns into a 24 minute workout.
In another two weeks, it’s up to 38 minutes!
I know you don’t have time for that.
Instead, here’s a 10-minute total body workout you can do at home TODAY to get started on the journey to your best body ever!
10-Minute Density Superhero Workout
In honor of the fitness Superhero himself, Dennis Heenan!
We’re doing this one Ladder Up style! You’ll see the three exercises listed below. Set your timer for 10 minutes and start by doing one repetition of each exercise, one right after the other.
The next round, you’ll take a step up the ladder and do two repetitions of each exercise. Then 3 reps, 4, 5 and so on. Add one rep each round and go as high up the ladder as you can in 10 minutes.
There is no scheduled rest, try and push through for the entire 10 minutes. Once your form starts to dip, or you’re having trouble catching your breath, take a short break and jump back in when you’re ready.
On to the exercises!
- Burpee with a Close Grip Pushup
- Mountain Climber Combo (each leg)
- Prisoner Reverse Lunge (each leg)
For the Mountain Climber Combo, bring your knee toward your chest (like a regular mountain climber), then immediately go across your body, and then back to the starting position.
I like to think of it as drawing a triangle with your knee.
The only rule is you have to make every second count!
Push yourself and write down how far up the ladder you get in 10 minutes. Next time you do this workout, shoot for one more repetition than you did the previous time.
Who knows, you might even shatter what you previously did, since you have a goal in mind that you’re actively pushing toward.
That’s the power of Density, getting more done in the same amount of time!
Derek Wahler is a Certified Turbulence Trainer, as well as a Certified Personal Trainer through the National Academy of Sports Medicine. As a recently married man, with his first child due in a few months, he knows how quickly fitness and nutrition can be pushed to the side.
With his constant determination to make workouts shorter AND more effective, he focuses on getting advanced results in a minimal amount of time. Derek currently lives in Madison, WI, where he runs his own fitness boot camp. He also trains clients across the country online with his easy to follow home workout programs. He’s also been known to spoil his yellow lab Turk (yes, he’s named after the Scrubs character!)