Resistance training is one of the best ways to future-proof your body against the effects of aging, in part by building stronger bones. You may be surprised to learn that you don't need a gym's weights machines or even home weights to resistance train—most of us can get the benefits using just your bodyweight.
There is one thing you need though—time. As a personal trainer working with busy clients, I've seen firsthand how challenging it can be to fit in training. That's why I advocate hybrid workouts that combine strength and cardio.
One of my favorites is the x10 workout. It's packed with compound movements and adaptable for all fitness levels.
How to do the x10 workout
Complete three to five rounds of the following.
- Squat x10
- Alternate lunge x10
- Alternate curtsy or side lunge x10
- Burpee x10
Why the x10 workout is effective
The exercises I've chosen for the x10 workout are all compound exercises, meaning they engage multiple muscle groups and joints. This means that as well as building overall strength, these moves enhance stability and coordination, too.
Compound moves also enhance functional fitness and mobility by mimicking everyday movements such as sitting, standing and bending.
Including the burpee—a move everyone loves to hate—makes the workout even more efficient. It's a whole-body exercise that trains and improves your strength, cardio, mobility and agility. It improves muscular endurance in your chest, legs, core and shoulders while significantly raising your heart rate, which boosts cardiovascular fitness. It also develops balance and coordination, and enhances explosive power.
How to adapt the workout to your fitness levels
If you are new to burpees, bodyweight workouts or you're managing an injury, you can modify the burpee in a few ways to reduce its intensity.
Plank burpee
Instead of lowering your chest to the floor, jump your legs back and hold a high plank position. This reduces the range of motion while still engaging your core and upper body.
Step in-out burpee
Rather than jumping your feet out and in, step them out and back in one at a time. This version is less intense but still helps to build cardio and muscular endurance while providing the same benefits.
No-jump burpee
Skip the jump at the end of the exercise. Simply stand up straight to full extension before beginning the next repetition. Combine this adpation with the step in-out variation for a low-impact movement.
Another way to scale back the burpee is to reduce the reps from 10 to five. However, it’s best to avoid reducing the repetitions for the other exercises to maintain the stimulus. Instead, perform at a slower pace.
If you want to increase the challenge, you can add more rounds or set a timer to complete as many rounds and reps as possible within a set time, turning the workout into an AMRAP (which stands for as many rounds/reps as possible).
