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

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

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Last 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!

About the Author

Neghar Fonooni
Neghar Fonooni

Fitness expert, writer, entrepreneur, and mom, Neghar Fonooni is passionate about helping people empower themselves to live a vibrant, fulfilling life. Her intention is to teach women how to find and cultivate their inner radiance, living a lifestyle of their own design. 

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36 responses to “Fast Fitness! 10 Minutes to a Stronger Core (with Video!)”

  1. Avatar Kev Sp says:

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

  2. Avatar Suzie Welsh says:

    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!!!

  3. Avatar CatR says:

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

  4. Avatar Cynthia M. Miller says:

    Great way to workout!

  5. Avatar Lynn says:

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

  6. Avatar Lynn says:

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

  7. Avatar Lynn says:

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

  8. Avatar Lynn says:

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

  9. Avatar Penni Howard says:

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

  10. Avatar Penni Howard says:

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

  11. Avatar MamaM says:

    Gonna try this today! Thanks!

  12. Avatar sparkle says:

    Sounds easy enough

  13. Avatar sparkle says:

    Sounds easy enough

  14. Avatar Tee says:

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

  15. Avatar Tee says:

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

  16. Avatar Tee says:

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

    • Avatar Chelle says:

      I was wondering about that!

    • Avatar Chelle says:

      I was wondering about that!

    • Avatar Neghar Fonooni says:

      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.

  17. Avatar LMT says:

    If not today, then Monday for sure.

  18. Avatar LMT says:

    If not today, then Monday for sure.

  19. Avatar LMT says:

    If not today, then Monday for sure.

  20. Avatar Julie says:

    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.

  21. Avatar stephanie brichetto says:

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

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