Kick Fat to the Curb: The 10-Minute Home Exercise Program

Dear Ladies

Are you tired of being out of shape? Tired of having high blood pressure? Tired of having thyroid issues? Tired of waking up, going to the bathroom mirror and the first thing you see is your gut? Well this ebook is dedicated to you. Being tired is the first step towards taking action. What’s the next step? Taking action! We can talk all day about how to become motivated to lose weight but what will that do? Instead, let’s focus on how to and what you need to do in order to lose weight.

I called this ebook “Kick Fat to the Curb” because that is what you will do to your body fat if you consistently perform this home exercise program week to week. You know what is really special about this exercise program? That it can be done in only 10 minutes! So while your friends are slaving away for an hour on a treadmill, your workout will be completed with 50 minutes to spare. That will give you enough time to relax, make some sugar-free ice tea and watch Lifetime channel. J

The following is the format of the 10 minute home exercise program:

  • 4 minutes HIIT (30 sec alternate with rest)
  • 3 minute resistance bands training (1 minute per exercise)
  • 2 minute core-specific training (1 minute per  exercise )
  • 1 minute yoga

So as you can see, you will do a combination of exercise routine in 10 minutes. Ideally, you will perform the program 3 days a week. On non-workout days, you will be walking. Since there are a variety of exercises to choose from, I will give 12 specific programs (8 for beginners and 2 each for intermediate and advanced trainees) that you can choose from based on your fitness level. First, let’s talk about how these exercises will help ‘Kick Fat to the Curb.’



Walking Is Fundamental


While reading is fundamental for your mind, walking is fundamental for your body. Walking is the most natural movement you can do. Regardless of your fitness level, walking is essential to live a healthy lifestyle. If you plan on kicking fat to the curb, you got to walk that curb.


Here are 10 benefits of walking:


Improves heart function

Walking helps your ticker keep on ticking. According the studies, walking reduces the risk of cardiovascular diseases.


It lowers a host of diseases

Walking lowers the risk of developing a stroke, diabetes, lung disease and most other chronic diseases.


Improves metabolism function

This benefit of walking is perhaps your favorite. By improving your metabolism, walking helps alleviate thyroid issues and other metabolic dysfunctions.


Reduce risk of dementia and osteoporosis

As you get older, dementia and osteoporosis become more prevalent, especially if you live a sedentary lifestyle. Walking helps alleviate these 2 illnesses as you become a senior citizen. According to research, walking decreases the likelihood that memory loss occurs and increases bone density and maintain healthy joints.


Lowers blood sugar level

If you are diabetic or a family history of loved ones affected by diabetes, then walking is necessary to help lower your blood sugar level.


Improves lower-body muscle tone

You know your husband or boyfriend loves a nice, toned lower-body so why not do the best exercise for that? Walking helps tone the butt, calves, hamstring and quads.


Improves upper-body muscle tone as well

While walking mostly builds muscle tone in the lower-body, it builds tone in the lower-body as well. By performing a brisk walk, (walking at a faster pace while pumping your arms back and forward with elbows bent) you work your arms, shoulders, core, and back.


Elevates your vitamin D levels

By walking consistently outside during the daylight hours, you get exposure to the sunlight. Besides getting a tan, you will get an adequate dose of Vitamin D. Vitamin D strengthens bones and teeth, regulates immune system function and decreases risk of developing a host of chronic diseases including heart disease. Just make sure you limit exposure to sunlight as you don’t to get heat exhaustion or burn your skin. Aim for 30 minutes to 1 hour of walking on hot, sunny days.


Boosts your energy levels

Life seems like it has been going in slow motion for you lately? Well walking will speed it up! Walking energizes your body by boosting blood circulation and increasing oxygen supply to each cell of your body; thus, making you feel more alert and attentive. So the next time you go on your lunch break at work, instead of depending on a cup of coffee to give you energy, simply go outside and walk.


Makes you think and feel like a optimistic person

Fitness wouldn’t be fun without the positivity it delivers to your mind. While most folks focus on the physical benefits of walking, it is the mental benefits that make it such an essential exercise. Studies have shown that regular bouts of walking elevate your mood. Walking does so by releasing endorphins into your system, in which reduce stress and anxiety as well. So if you desire to become a more optimistic individual, then get your walk on!


How to incorporate walking into everyday life

As you just read, walking on a regular basis is very beneficial. Now that you know that, how much should you walk per day? Recent guidelines has stated at 10,000 steps per day is what the average person should aim for. They measure that the average person’s stride length is 2.5 feet; therefore, it takes 2000 steps for most people to reach 1 mile. If you’re doing the math over there, you see that 10,000 steps are approximately 5 miles. To track each step, you should invest in a pedometer. A pedometer should be worn on your waistband. While there are a variety of pedometers out there, one that just tracks your steps is all you need (and will save you money).



While walking outside on non-workout days is the plan, you don’t want to make it seem like a chore. Instead, incorporate walking naturally. How to do that? Equipped with a pedometer, here are several steps you can take to get your 10,000 steps:

  • Take a walk with your spouse, kid(s) or friend(s)
  • Walk the dog
  • Use the stairs instead of the elevator
  • Park farther from the store or your job
  • Walk around the mall to window shop
  • Get up to change the channel on the TV
  • Take a walk around your neighborhood
  • Walk over to a relative or friend’s house (preferably if they’re within a 5-mile radius but don’t let me stop you if its further J)
  • Perform some gardening work
  • Mow the lawn
  • Clean up around the house

These are just several options you can utilize in an effort towards 10,000 per day. If you are a beginner, it is best you begin with 1000 steps per day. As that gets easier, increase it to 1500 to 2000 steps per day. Increase by 500-1000 steps each time it gets easier. Eventually, you make it to 10,000 steps per day. Keep in mind not to rush the process or you risk injury. Have faith that your patience will be rewarded. Fitness is a life-long journey, not a marathon.


HIIT & Resistance Bands Training (featuring core and yoga training)

Ladies, to successfully kick fat to the curb, you’re going to need an effective home exercise program. Enter: High Intensity Interval Training (HIIT) and resistance bands training. Whether you have high blood pressure, diabetes, thyroid issues or other health ailments, these two exercise protocols will alleviate those issues. Both have specific benefits that will upgrade your health. Let’s take a look on how each exercise program is beneficial for you.


Benefits of HIIT

Because you’re not an athlete means you can’t train like one. Most athletes use HIIT to get in shape and improve their athletic performance. While you may not be trying to go to the WNBA, HIIT will make you like you are!


If you breakdown the term, HIIT (High Intensity Interval Training), you get a hint what the training-style is all about. HIIT is when you choose an exercise of your choice to train in a high intense fashion followed by low to moderate intense exercise or rest periods. This style of training will elevate your heart rate to a level that supersedes walking or jogging alone. Another beautiful thing about HIIT is that your choice of what exercise to use for this training style are endless. Because of the physical demand of this training technique, most individuals should do it 2 to 3 times per week resting at least 48 hours between. Also, you should keep perform HIIT for just 3 to 20 minutes per session, especially if you are a beginner. In this home exercise program, you will just do 4 minutes of HIIT three times per week.


The following are a list of benefits you receive when you do HIIT:

  • Greatly improves endurance
  • Increases fat-burning potential
  • Maintains or gain lean muscle mass
  • Increases strength levels
  • Improves muscle tone
  • Lowers blood sugar
  • Boosts metabolism (Elevates your metabolism up to 24 hours after exercise is completed)
  • Improves athletic performance
  • Variety of exercises
  • Improves sex drive
  • Can perform these exercises in the comforts of home
  • Very time-efficient
  • Improves heart & lung function
  • Provides a challenge (for you ladies who love challenging exercise routines)

HIIT Exercises

As you can see, HIIT provides your body with a wealth of benefits. One of its benefits was the variety of exercises you can utilize. From calisthenics to kettle bells, there are a variety of ways you can do HIIT. Here are 5 exercises that you can incorporate for HIIT:



Ladies, I present to you the greatest body weight exercise to do at home, PUSH-UPS! No exercise in the world is more beneficial to the human body in my opinion. While most people regard the bench press as the best chest exercise, push-ups is what your chest truly praises. Along with your chest, it works your shoulders, abs, and arms. It even works your back and legs to a certain degree in order to help maintain the correct posture to perform them! Whether you are at a beginner, intermediate or advanced fitness level, there is a pushup variation that will challenge you.



Need one exercise that will work your full body so that your boyfriend/husband doesn’t have any fat to pinch on you? Well burpees may be for you! Burpee is an effective full-body and aerobic-based boot-camp exercise. The exercise was popularized when the United States Armed Services adopted it as a way to assess the fitness level of recruits when the US entered WWII. The burpee combines squats and pushups to deliver a heart-pounding, muscle-burning movement that will leave you gasping for breath! This exercise is mostly suited for intermediate and advanced trainees.



Whether in the gym or at home, squats is considered the holy grail of leg exercises in which I agree. Whether you squat down on a chair or a toilet, you practically squat all the time. A squat is practically a full-body exercise because both upper and lower body muscles are engaged to perform it. This is a perfect exercise for HIIT.


Kettle bell swings

If you like to swing things around (like you do your spouse when he doesn’t take out the trash), then this exercise is for you. Dumbbell swings is a great exercise for HIIT. This exercise engages the whole body, especially shoulders and thighs, in which makes it great for burning fat and toning muscle.


Jumping Jacks

It is time to take it back to P.E. class in grade school! With that said, I am sure all you are aware of what jumping jacks is. This exercise is perfect for improving endurance and burning calories. In addition, it tones pretty much every muscle group on your body.


Benefits of Resistance Band Training

After HIIT, resistance band training enters the stage. This flexible exercise equipment has several benefits when you incorporate them in your 10 minute workout regimen.

These are 8 benefits of using resistance bands:


Incredibly Cost-Effective

 Unlike dumbbells and other exercise equipment, resistance bands are generally affordable. Most cost just under $10.


Are Easy on the Joints

Regardless if you have lingering injuries in your joints, doing resistance bands exercises are safe to do.


 Used with Familiar Exercises

You can practically do most exercises with resistance bands as you can do with dumbbells.


Whole-Body Exercises

You can work your entire body with resistance bands in which will burn more calories while increasing muscle tone. Of course, that’s what you want. J


Save on Storage Space

Resistance bands are flexible to store in your home. No pun intended. J


Ideal for Road Trips

Taking an unexpected road trip? Or your job needs you to travel to a location outside the city? Well don’t forget your resistance bands!


Adds Variety To Workout Routine

If you been slaving away on a treadmill or lifting little pink dumbbells without making much progress, then resistance bands will break the monotony in your exercise program.


No workout partner necessary

Unlike most exercises in the gym, you can safely perform resistant bands exercises unsupervised. Like fat, you can kick your workout partner to the curb if you choose to.



As we conclude, remember that no matter what health issues you are going through, you can start getting back in shape at any moment. This 10 home minute program will help you get back on track. By the way, didn’t I mention it is just 10 minutes of exercise at your home! So regardless of your excuses why you’re out of shape, this exercise program puts all of them to rest.  So if you can spend 30 minutes of your life watching your favorite TV show, then you have at least 30 minutes per week to dedicate to your well-being. Also, find ways to walk your way to 10,000 steps. Just remain patient, stay consistent and you will successfully kick fat to the curb!

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Comments: 2
  • #1

    weight lifting gear (Saturday, 07 November 2015 01:13)

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  • #2

    lower body exercises (Thursday, 18 February 2016 05:59)

    Hmmm very helpful blog, especially for someone like me. Warmest thanks!