10 Minute Total Body Workout Blasts Belly Fat Fast

Posted by Brad Campbell

9
Jul, 2009

27 comments

If you have 10 minutes, a heavy pair of dumbbells and a lot of determination…I have a killer workout that I promise will melt away some of that stubborn belly fat that hangs over your pants when you’re sitting down…and don’t act like you haven’t noticed that “spare tire” that clings to your waistline like white on rice!

To really start blasting fat out of this trouble area, we need to up the intensity and you’ll do just that with this semi-advanced dumbbell workout.

The key here is to use perfect form with a full range of motion and pick a weight that is HEAVY and challenging…if you wuss out and use a pair of 5 lb dumbbells, you’re not going to get the full effects of this weight loss workout.

After you see the move, grab a pair of dumbbells that you can handle for a maximum of 10 reps…this is the weight you will be using throughout the entire workout.

10-Minute Total Body Workout:

There you have it…simple, short, but very intense.  Let me know how this goes by leaving your comments below.  You’ll probably need to get one of these bad boys:  Interval Timer…

Your Coach,

Brad Campbell

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Posted in Rapid Fat Loss Workouts, Strength Training Workouts by Brad Campbell | 27 Comments

27 Comments "10 Minute Total Body Workout Blasts Belly Fat Fast"

  • Mary and Ben says:
    July 9, 2009 at 8:47 pm
    Reply

    We just watched u. We are exhausted,hehe

    See you tomorrow!

  • How to Burn Fat Faster – Interval Cardio Workout says:
    September 22, 2009 at 12:39 am
    Reply

    [...] intensity will ultimately lead to the hormonal and cellular responses required to boost metabolism for the next couple of days.  This is where pharmacy school pays off – understanding how the [...]

  • essha says:
    November 17, 2009 at 6:19 pm
    Reply

    hi doc..i was just wondering,is it advisable to exercise in the morning and evening; twice a day,5 days a week?say an hour to two for every session..is it good for the body?

  • Brad Campbell says:
    November 17, 2009 at 6:48 pm
    Reply

    Hi Essha – I have no problem with doing 2 workouts per day, but I prefer you keep them shorter and more intense. The example you gave would be a lil overkill and I’m guessing the intensity level would be pretty low, which is bad for post-workout fat-burning.

    You will run the risk of burnout with that much training. I’d suggest doing 30 mins or less if you want to workout twice a day x 5 days per week.

    Just let me know if you have any questions.

    Your Coach,
    Brad Campbell

  • Rob says:
    November 18, 2009 at 11:54 pm
    Reply

    Hi Brad,

    Got to work this morning..5:45 a.m. and did this workout. We have a punchbag, mitts and a set of dumbbells…thought I’d have a little blast before everyone turned up!

    The dumbbell set wasn’t that heavy but I did it at a fair pace and cut down the rest times…still got the heart pumping. Feel great actually…will have to ask Santa to get me a good set of dumbells for Xmas!!

    Great workouts you’ve got on here…ideal when you are pushed for time because you can still give yourself a beasting in 10 mins ;-)

  • Brad Campbell says:
    November 19, 2009 at 7:05 am
    Reply

    Hi Rob, that’s what I’m talking about…get up and get it in nice and early to boost that metabolism and set the tone for the rest of the day…great job. If Santa comes through, you’ll have everything you need to burn fat and get tone right from home. You’re right about that…these workouts will give you killer results in just a few mins….but they’re tough to get through, as you’re finding out.

    Keep working hard Rob…

    Your Coach,
    Brad Campbell

  • Wednesday Workout, Day 3, Week 1 | My Training Blog says:
    November 26, 2009 at 6:30 pm
    Reply

    [...] was my Wednesday workout http://www.topfatlosstrainer.com/2009/07/09/totalbodyworkout/ I had a late night at work, arrived home late so did this workout. Short and sweet it is..planned [...]

  • jake says:
    December 3, 2009 at 5:18 am
    Reply

    hey brad ive tried ur work out its good by the way for il keep on watchin these work out of urs… thanks man

  • Wednesday Workout, Day 3, Week 2 - My Training Blog says:
    December 4, 2009 at 2:50 pm
    Reply

    [...] my favourite exercise..not!! http://www.topfatlosstrainer.com/2009/07/09/totalbodyworkout/ Using dumbbells with a total weight 0f 66lbs I started the workout. The first two rounds were ok [...]

  • Nick says:
    December 22, 2009 at 12:28 am
    Reply

    Hi Brad,

    Do you recommend doing this particular workout BEFORE or AFTER lifting weights?

    Thanks!

    By the way your expertise/this site is amazing. Also, I am in my second year of pharmacy school! Yay pharmacy.

    • Brad Campbell says:
      December 22, 2009 at 5:54 am
      Reply

      Hey Nick – I use this workout as more of a cardio workout, so I like to do it after a weight training session to really cut into stubborn body fat stores. If I’m strapped for time I may even do it by itself for a metabolism-boosting cardio workout….but if you’re going to do both, then do it after weight training.

      Congrats on pharm school…it definitely opened lots of doors for me and gave me an awesome lifestyle. Don’t study too hard.
      Brad

  • Fat Loss Cardio Workout For Lean Body Lovers says:
    December 28, 2009 at 5:26 pm
    Reply

    [...] PPS – After leaving a comment below, check out some of my other fat loss workouts:  Advanced Body Weight Circuit, Total Body Metabolic Workout, 10 Minute Total Body Workout. [...]

  • Advanced Total Body Workout says:
    January 18, 2010 at 3:40 pm
    Reply

    [...] Wednesday –> Total body weight training using above workout, or 10 minute total body workout [...]

  • David Beckham’s Workout and Diet Plan says:
    March 8, 2010 at 7:25 am
    Reply

    [...] he still lifts weights, but uses total body workouts in place of a split routine.  Beckham focuses on compound movements that will improve his soccer [...]

  • Jordan says:
    June 22, 2010 at 4:16 pm
    Reply

    Brad, I feel bad asking again, but would you mind listing the exercises used in this video for me, who is stuck out in the country with crappy internet? Trying to get this fat loss workout schedule down and kick its ass! Thanks!

  • Brad Campbell says:
    June 22, 2010 at 5:43 pm
    Reply

    This is just one movement using a really heavy pair of dumbbells – it’s a clean into a push-press – perform 8 reps, rest 30 secs and repeat nonstop for 10 mins. Shoot for 8 reps per set, but if you’re using a challenging enough weight, you’ll probably only get 4-6 reps per set by the end of the 10 mins. Good luck, it’s pretty horrible (in a good way).

    Brad

  • Holly says:
    August 7, 2010 at 3:03 pm
    Reply

    Thanks for the new ideas for my workouts.

    I have a burning question… I am a female and already have a very low fat content (I think around 15%). If anything, I want to hang on to the fat that I have because the contours of what muscles I do have already show a lot, almost too much. I’m 5’9″ and weigh 135. What I *would* like is to somehow find a way to finally lose a couple inches off my waist, which has been 27″ since forever. How should I alter your workouts & diet plan considering my goals of improving fitness without reducing body fat, and shrinking my waistline? Is this even possible or are they 2 conflicting goals?

    • Brad Campbell says:
      August 9, 2010 at 6:09 pm
      Reply

      Hey Holly, well that’s a tough request. Like you said, it’s kinda conflicting…to lose inches off your waist, you’ll need to lose more fat. Quick question – does it seem like there’s much fat around your waist right now (can you grab onto at least an inch or two of fat)? Just wondering, ‘cuz some of it will have to do with your frame. But my advice is to cycle your workouts and diets, to target more fat loss until you’re happy with your waistline measurement…then, go for more of a clean bulk (don’t be scared by that term), where you try to add lean muscle back to your frame, without adding fat. If it makes you feel any better, I have the same issue. Because I’m naturally a tall, lanky ectomorph…I often need to look worse before I can look better…since I have to get extremely shredded (and lose some size on my arms and legs) to get my abs looking right, and then I have to carefully regain weight to fill those areas out, but without expanding the ‘ole waistline. It sucks, but is very much worth it in the end. Let me know if this makes sense.

      Brad

  • Sarah says:
    August 27, 2010 at 11:54 am
    Reply

    I saw your site and started this 10 minute workout to change up my routine a bit. I have been doing circuit training for about 5 months and I think I am at a plateu point. My goal for my body is to flatten what I call the lower baby left overs, tone and firm my body and for overall general health benefits. I used 5lb dumbells and was wondering if this was even enough to be effective??? Should I also still stick with the circuit training with this or alternate everyother week??

    • Brad Campbell says:
      September 8, 2010 at 7:49 pm
      Reply

      hey sarah, sorry for the delay. it depends on your fitness level, but most likely NO, that wouldn’t do the trick. what makes the workout hard is the heavy lifting, which really taxes your muscles and causes havoc to your heart and lungs. you’ll know you have the right weight when you want to quit at about minute # 3 =)

      You can definitely continue circuit training along with this workout, but be sure to mix it up and use some more challenging circuits if you haven’t already been doing so. Try new exercises, switch up the order, increase range of motion, etc.

  • Narendra says:
    September 1, 2010 at 7:18 am
    Reply

    Hi Brad,

    I am curious, how much weight are you using with this work out? Looks pretty heavy. Anyways, thanks for all the advise, keep up the good work.

    Narendra

  • May says:
    September 2, 2010 at 11:22 am
    Reply

    Hi Brad! I started doing this workout last week with 20lb dumbbells – it was intense and rewarding. I had very sore muscles, especially in my legs…which i havent in a long time! (awesome!) however this week when I increased weights to 25lb dumbbells it still felt intense but didn’t give me that extreme soreness (just a little bit sore, not f***ed up sore). why am i not as sore? does this mean i’m not burning fat or building muscle like i should be?

    • Brad Campbell says:
      September 8, 2010 at 7:35 pm
      Reply

      no worries, you’re not going to be as sore the second and third times around. your muscles get somewhat used to the pain you’re putting them through and you won’t have quite as much microtrauma causing the soreness. it doesn’t mean that you won’t keep getting results. main thing is you up the weight as much as possible as your strength and stamina improves.

  • Evan says:
    February 28, 2011 at 8:00 pm
    Reply

    hey Brad after the workout are you supposed feel like your legs are gonna give out because when i did the workout my legs hurt for the next few days.

  • Richard Blackbeard says:
    March 23, 2011 at 2:32 am
    Reply

    Hi Brad
    I have just started with your 10min work outs and I have been wondering, you have so many different ones, should I be doing more than one of your sets a day? Also which ones should I be doing?

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