Fast Fitness! 10 Minutes to a Stronger Core (with Video!)

by Neghar Fonooni
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Fast Fitness! 10 Minutes to a Stronger Core (with Video!)

naghar fonooni logoLast week I introduced the concept of effective and efficient 15-minute workouts, utilizing specific strategies to ensure that you make the most of your time. In today’s busy world, it seems we are all crunched for time—our workouts often bearing the brunt of this hustle. But, by following some or all of these simple rules, you can still sweat sufficiently without impacting your schedule:

1. Move faster
  2. Ramp up the intensity  
3. Take fewer breaks
4. Combine exercises

There are several ways you can incorporate these concepts into your training, allowing you to improve your fitness levels with limited time. Last week we discussed combination movements and today we will cover “ladders,” complete with a killer ladder workout.

Throughout the series please remember that above all else, quality of movement is key. Be sure to pay special attention to form and technique, and never employ sloppy, sub-par movements.

Ladders

Ladders are very versatile, with makes them especially fun. You can ascend, descend, or do combination ascending/descending ladders. Performing your workout in a ladder format saves time because it allows you to train with intensity all the way through, simply by reducing or increasing the reps as you go along.

Here’s an example of a simple ladder workout using two exercises:

  • Squat: 10;
 Kettlebell Swing: 15
  • Squat: 9;
 Kettlebell Swing: 16
  • Squat: 8;
 Kettlebell Swing: 17
  • Squat: 7;
 Kettlebell Swing: 18
  • Squat: 6;
 Kettlebell Swing: 19
  • Squat: 5;
 Kettlebell Swing: 20

As you can see, the reps of the squat are descending as the reps of the swing are ascending. This workout should take about 10 minutes, provided that breaks are only taken as necessary.

Stay tuned for next week’s Fast Fitness! workout, using a speedy, yet challenging concept known as “complexes.”

OK, who’s ready to sweat? Let us know if you’re trying this workout today in the comments below!

Related

  • Kev Sp

    vid (at the end) implies you go down on swings as well as squats

    • Neghar Fonooni

      You can do either :).

  • Suzie Welsh

    Yes, I did this today at the gym and started with 10 squats and 15 kettle bell swings, then decreased the amount by one rep on each as opposed to going up on the kettle bells…I was still absolutely done in!!! Loved it. going to ache tomorrow!!!

    • Neghar Fonooni

      Yes, you can do it either way! Glad you liked it.

  • CatR

    What size kettle bell should I start out with? I’m average in strength and fitness shape.

    • Alison

      I was wondering exactly the same thing

    • Alison

      I was wondering exactly the same thing

      • Jane

        For a female beginner, try 25 lbs. adjust up or down 5 lbs as needed. That’s what I did, anyway, and it was challenging but doable.

        • Alison

          Jane, many thanks – that’s about 10 kilos right?

          • Neghar Fonooni

            Yup, 10kg is about 22lbs. 12kg is 26lbs.

  • Cynthia M. Miller

    Great way to workout!

  • Lynn

    This would be good if I could do squats. My knees just can’t take that type of exercise.

  • Lynn

    This would be good if I could do squats. My knees just can’t take that type of exercise.

  • Lynn

    This would be good if I could do squats. My knees just can’t take that type of exercise.

  • Lynn

    This would be good if I could do squats. My knees just can’t take that type of exercise.

    • Carol

      Correctly done, squats will strengthen your knees! My knees are much better than they were before doing squats 🙂

    • Neghar Fonooni

      You can just go half way, or you can do deadlifts instead :).

  • Penni Howard

    I don’t have a kettle ball can I use my hand weight

  • Penni Howard

    I don’t have a kettle ball can I use my hand weight

    • Neghar Fonooni

      You can definitely use a dumbbell if you don’t have a kettlebell.

  • MamaM

    Gonna try this today! Thanks!

  • sparkle

    Sounds easy enough

  • sparkle

    Sounds easy enough

  • Tee

    Good workout, but she should not be locking her knees after each squat, it destroys the cartilage between the joints.

  • Tee

    Good workout, but she should not be locking her knees after each squat, it destroys the cartilage between the joints.

  • Tee

    Good workout, but she should not be locking her knees after each squat, it destroys the cartilage between the joints.

    • Chelle

      I was wondering about that!

    • Chelle

      I was wondering about that!

    • Neghar Fonooni

      Actually that is completely UNTRUE! You should absolutely extend your knees, and extending them is not the same as hyperextending them. As long as your quads are fully engaged, knee caps pulled UP, there is no danger to the knees. This is a very common misconception.

  • LMT

    If not today, then Monday for sure.

  • LMT

    If not today, then Monday for sure.

  • LMT

    If not today, then Monday for sure.

  • Julie

    I tried this one today with a 15# kettlebell and had to rest half way through. Good workout! I’ll keep it up until I can manage to go all the way without stopping, then up the weight.

    • Neghar Fonooni

      Good for you! Hopefully you’ve progressed :).

  • stephanie brichetto

    Loved doing this and next day could feel the workout. Now give us another workout but target another area,

    • Neghar Fonooni

      This is a full body workout! Have you checked out the rest of the fast fitness series?