@@simone2111 hello brother !! I have also started a new 6 days body weight training program where everyday has new exercises. I hope this will help you to achieve your goals ❤️
hello brother !! I have also started a new 6 days body weight training program where everyday has new exercises. I hope this will help you to achieve your goals ❤️
As an obease 14 year old, ive seen changes major changes currently its the 3rd week I've been eating 1000 cal a day and doing this workout every single morning. In the afternoon I would walk/jog 40-1hr each day. Turns out that I lost 2.5 pounds each week!! Im so happy and proud of myalef guys DO NOT GIVE UP the after results are amazing. I personally noticed this when I wore a pair of jeans that I haven't worn in over 2 months. I could not believe it but I had to wear a belt because they were extremely lose on the waist. I felt soo good, I was crazy happy! You feel so much better and will feel happy. Keep going guys you can do this!
dude we're literally the same, I'm 14 rn and I am trying to lose weight + get in shape. and will rn take my frist step, rn it's day 1. lol didn't do the exercises here still, but will do them in a few minutes hehe. hru rn ?
This is the first youtuber I've seen in my life who talk less and concentrate on work others they talk about their whole life after that they start the video . Good job budy ✌🏻
White Okay ua-cam.com/users/postUgkx6K7NWahp9y3ir1gVAwysOCHOOPSnWZbw . I got it from my browser's history. I know that it's really frustrating to be over-weighted but all is possible with a strong determination. Good luck…..
I cant start of my day without these exercises. Since Im doing these im just more happy and have more energy during the day. Also food plays big part in all of that. Im currently following diet from Next Level Diet and it feels great. It helped me lose 8 lbs in 2 weeks.
This is probably the hardest 10 minutes I have worked out in mylife. I didn't expect to be catching my breathe and sweating at the end, but it was worth it. Thanks Rowan. This is my new routine. Subscribed
you changed my life man... I am doing this exercises from 19 aug 2022 (my birthday) till now...my body structure changed completely..l reduced 10kg weight..feeling more healthy & engrgetic daily ❤
This list is mainly for me to come back and look at 1. High knees 2. High to low plank 3. Burpees 4. Toe touches 5. Squat jumps 6. Side plank 7. Alternate lunges 8. Jumping Jacks 9. Hip Thrusts 10. Butt kicks
As a not very fit 62 year old, this was a definite challenge to start with. But now I have it down and it's really been a boost to my daily routine. Thanks for such a simple but effective workout.
I have tried many fat burner workout, and I've just finished this one. Man I can say this one is effective use of 10 min. Just do it daily and forget everything, you will see the result in no time.
@@rajendrasonar8212 Yes, but you need to do it in the morning to be effective. Working out in the morning raises your average heart rate throughout the day, therefore your metabolism is boosted.
I used to do it. Initially it was difficult to get into the routine but once it became i can tell you those used to be the best 10 minutes of my day. It used to fill me up with immense energy, boost my metabolism, uplift my mood and self esteem and develop immense strength. Unfortunately i stopped doing it. But from today onwards i am starting it again. 🤞🏼
This is great. I let myself go since becoming a dad. The dad bod was in full swing. Getting up an hour early and doing these exercises has not only transformed my life it’s given me clarity and the energy to be the best dad I can be. Always look after yourself first. You can’t be the best you without finding the time to nourish your body and mind...everyday!
Feel you. Getting up before everyone gives me time to rest, while I'm awake! Thanks for your comment, so that I saw that people are struggling with the same problems, and solve it the same, probs from Germany.
Routine summary guys: 45 secs per exercise and 15 secs rest in between: 1. High knees 2. Low plank to high plank 3. Half burpees 4. Toe touches 5. Squat jumps 6. Side planks ( both sides) 7. Alternate lunges 8. Star jumps 9. Hip thrusts 10. Butt kicks. End. Happy to help 😀👍 Row you’re a top man thanks dude!
Ill probably lower it to 25 seconds then rest for 35 seconds. Im having a hard time getting back after 1 year of not working out. Burpees makes me puke and dizzy and probably this whole workout but worth a try.
Same here. Not easy. Keep an eye on your personal heart rate limits and your knees though - if you aren’t already. At least me, being heavier than I should have been told by professional people to do so. Need to take it gradually.
This basic yet very effective workout got me through the first year of the pandemic. No gym is needed for most of Rowan's routines. Just start. No matter how challenging it is. Just start.
If anybody was wondering about the order of the training sequence: 1. High Knees 2. Low Plank to High Plank 3. Half Burpee 4. Toe Touches 5. Squat Jump 6. Side Plank 7. Alternate Lunges 8. Jumping Jack 9. Hip Thrust 10. Butt Kicks
@@JeremiahJai gosh its kinda hard for me to keep up with da 45 secs and top of tht 15 sec rest isnt enough..... still im trying to keep track wit da given time ..gahh it hurts my legs real srs note: i warm up b4r exercising how ur progress tho?
this is my first time, I tried to get him, till 8.25 min i was almost equal. but now after 30 min .... my feet are powerless, i am facing some stomach uneasiness and feeling like I will vomit if I eat something. so guys if you can't do this like he did, make sure you are ready for this situation 😌😌
Be aware: the exercices are amazing, and they have absolutely great effect about burning fat. You have to though be aware, that as a beginner, you might collapse or worse lose your breath and control to pass out. That is why I would suggest you keep a slow start and until you reach the level of being able to keep up with him. Special thanks for the amazing video and exercices.
Yea i just started and tried this workout. after 3 or 4 mins im already burnout, sweating like crazy and i cant control my breathing. I feel like Im being tortured in hell and feel like im gonna die lol
When I do workoutd like ThenX on UA-cam I feel kinda lightheaded if I try to match his movements all the way through, this one wasn’t too difficult but I don’t really drip in sweat from workouts even if by body is done for, is it because of dehydration or does it depend?
@@TheHarmonyHub. Nah. Im not obese. I weighed 56 before this workout. Now i am 54. I had a lot of belly fat. Though i didnt lose a lot of that, ive lost weight overall. Like i said, i followed a sugarfree diet. I cut down on tea, coffee, sweets, white rice, bread, biscuits. Instead consumed more pulses, sprouts, fruits and veggies. And believe me that, with this exercise is sufficient to lose weight.
@@sreelakshmisreekumar2015 No exercise is 'enough' to lose weight. What makes you lose weight is being in a caloric deficit . You would still lose weight without doing any workout. If you are new into workout most of the weight you lose first weeks is water weight. If you are 56 kg, 2 kg in one week is too much. You should aim for - 0.5kg max per week. You can achieve that by eating around 200-300 kcal under your TDEE. It's ok to cut sugar, but looks that you are not eating enough
This workout has worked amazingly well for me and I saw major results within the first 2 weeks of completing 2-3 sets each morning. I definitely recommend this workout, stay motivated!
Hello, I'm 60 years old and I tried the training for the first time. My God had to stretch the pauses three times as much. And I only made it halfway. I'm already dreading the next training session.
Do not overdo it sir. Especially, the 45 second jump squats. Do normal squats in the beginning. Add about 10 jump squats. And keep piling up. Pause until heart rate is comfortable. Good luck! :)
Unless you have been at least jogging or did some regular exercise prior to this, I would definitely recommend to start slowly. I wouldn't call it a beginners start up, although the difficulty of most isn't that hard.
@@jancabal84 I just finish it and for me god its hard. The laat one is hardest for me probably because i already very tired. But i am sure i burn some a lot of calories too so worth it. Imma try do this everyday lol
@@fachri17 i am regularly doing Freeletics, so I am familiar with all of those. 200 burpees in a single session few times a week is normal for me xD burning calories ... sounds cool but reality is yiu need to acompany your exercise LONG TERM with perfect diet to see any real results. I hope your diet is as good as your exercise routine or you will just get stronger but your belly fat stays on no matter how many burpees you do. Thats my lesson learnt
ive been doing this for 2 months and its completely change my life again I was 80kg and now im 74kg Im aiming for 70kg hopefully i can do it after summer and i also measured myself once a week and it changing everytime Thanks a lot for this amazing workout 👏👏
Since I started doing this work out I’ve lost 19 bound been doing this every morning for the last month and a half and of course continuing exercising during the day but it had big effect on my body shape and energy thank you so much for your existence
01) 0:33 - High Knees - 45 sec 02) 1:31 - Low plank to high plank - do 03) 2:30 - Half Barpee - do 04) 3:31 - Toe touches - do 05) 4:31 - Squat jump - do 06) 5:32 - Side plank - do 07) 6:32 - Alternate lunges - do 08) 7:30 - Jumping jack - do 09) 8:34 - Hip thrust - do 10) 9:31 - Butt kicks -do Thankyou!
If you're into a transformation and want that fat to get rid off your body, make three golden rules:- 1) Make water your best buddy, never leave it's hand. Miss water every hour as you miss your best friend and hug him. ✔️ 2) Control your diet, if I would have to frame it in simple rating during fat burn routine, your diet is 3.5/5 stars and your workout effort is just 1.5/5 star ✔️ 3) Be consistent, what is demotivating you? What is stopping you to work so hard? Whenever feel like you need to quite! *Remember why you started the journey* ✔️ Love from INDIA🇮🇳
not that easy. You also need a certain degree of calories not to lose muscle mass. It's important to keep up the balance between sport and calories everyday
Such short workouts are the best option for a break when working at computer the whole day. I just have one every hour and it makes me feel like I was reborn. Also prevents me from getting too cold on winter.
Great ripper and strongly recommend it! My spouse and I have lost about 2.5kgs each in last 15-20 days following this gig! In addition to this, we're eating clean and hydrating well. We hate the 10 min so much that we flash the middle finger to the phone screen, but love the rest of 23:50 hours. Thanks for putting us back on fitness path Ro!
OMG!! today is the 26th day I do this workout, and finally did it without pausing the video even once!!! I really see the improvements I have made since I paused the vid for at least 5 times on my first day! Also I've loss 2kg so far, and I'll keep working on it. Thanks for making this amazing video!
@@wolfywatch3276 I changed my snacks from crackers to fruits, and changed my breakfast from cereals to avocado sunshine toast (sour dough), also stopped eating junk food, but that's about it :)
Amy Hsu ah alright. Also I heard in a UA-cam video that having to eat more at breakfast and less at diner helps you lose weight more as well, I am doing that and hopefully I see the changes, you should try it out too :D
Followed this 3-4x a week for two weeks and saw results that everybody noticed. Never got back to it until now (3 months later). Hoping to stay commited this time.
I started doing this from 15 /10/2021 & will update daily . Day 1 ✔ Day 2 ✔ Day 3 ✔ Day 4 ✔ Day 5 ✔ Day 6 ✔ Day 7 ✔ Day 8 ❌ Day 9 ✔ Day 10 ✔ Day 11 ✔ Day 12 ❌ Day 13 ✔ Day 14 ✔ Day 15 ✔ Day 16 ✔ Day 17 ✔ Day 18 ❌ Day 19 ✔ Day 20 ✔ Day 21 ✔ Day 22 ✔ Day 23 ❌ Day 24 ✔ Day 25 ✔ Day 26 ✔ Day 27 ✔ Day 28 ❌ Day 29 ✔ Day 30 ✔ Results : I weighed 65 kgs when I started and still weigh the same ( cuz I didn't follow any strict diet ) . But I feel stronger and there's a noticeable change in my form overall and I love it.
coming back everyday until day 30! Day 1 : ✅ Day 2 : ✅ Day 3 : ✅ Day 4 : ✅ Day 5 : ✅ Day 6 : ✅ Day 7 : took a break due to soreness added 100 push ups since day 3 Day 8 : ✅ Day 9 : ✅ Day 10 :✅ Day 11 : ✅ btw I stopped updating the but I have been on 2 months doing this and it’s helped a lot.
I find this keeps me awake throughout the morning better then coffee. Even when I have not had enough sleep. Almost reached day 30 and starting to see a slight difference.
I'm so out of shape! I can't do the whole 45 seconds each exercise, but no matter, I start with 30 seconds for now. I will do this every day for the next 2 weeks at least, to build up to the whole 45 seconds. Thanks so much for this workout! Subscribed
Don't beat yourself up, it is normal. HIIT is done in 1:1 or 1:2 intervals, meaning that either you work 30s and rest 30s or work 30s rest 60s (for example full sprint and then easy jog). This one is tough even for athletes due to the low 15s rest time.
Amazing video and very good exercises. For beginners, it can be difficult to perform all this in 10 minutes and correctly, but the most important is to start and keep trying. The more you train the more your body gets used to it, and results follow. In the beginning, I could not take 45 seconds of the low plank to high plank exercise but a few days after I started performing it easily. These exercises also increase the body's strength in general
This morning I started doing this routine and I have to say that I feel so much energized just from this one time doing it. I’m so looking forward to see results that this will bring to my life. Thank you so much for posting this!
Enjoyed the video! Day 1 of my 30 day challenge! Took me me 25:45 to do your 10 minutes work out 💪 I’m gonna get to the 10 minutes mark! Thank you I except .
Best workout exercises. Been doing this since 15 days now. At beginning I couldn’t do more than 3 minutes. Now I would do entire 10 min and few more. Thanks
Doing this today, I’ll let y’all know my results in a week. 3 days doing this and im not seeing much but i can tell im going somewhere with this. And dont wait for my results to do this, GO AND DO IT, ur doing it for yourself!! If you dont see results it’s because ur eating unhealthy
This shit legit y’all!! Been doing this since Monday and being in a 1400 calorie deficit I lost 3 pounds already in only 5 days! It’s so easy to incorporate into your routine and the time goes by quick. I look forward to doing it because I feel so great after!
@@asimbismaasimbisma977 I just do one set. You could do 2 but weight loss is 90% diet. Exercise makes you feel better and shapes your body but you can’t out burpee a bad diet
I've been following this everyday for about a week now...I must say it yields amazing results...far better than the traditional running on treadmill... Thanks a lot Roman...u rock
@@Ahmad..................... yes ..I've been following a 16:8 intermittent fasting plan ... So this is a good workout as I'm not lifting heavy weights💪
So you would recomend this routine? I have been looking for a fast but effective routine since I am having a hard time finding a Gym while on the road (Due to work) and usually cant find sparetime when I am home. Were you able to complete the entire rutine from day 1, og did you slowly grow into the full lenght? Thanks
@@Von_Dechau yeah... absolutely worth a shot.. wasn't able to complete it without catching ma breath initially but after a week u should be good... Just stay with it.. results will show
Beginners should try 30 sec exercise followed by 30 sec rest and one min rest after every third exercise. Ensure u keep trying to reduce the rest time progressively
Exactly the comment I was looking for....thanks for the advice could you also suggest and alternative of I can't do the pushup during the half burpee???
My husband and I started to follow your exercises, I must say after a week, we had different friendship level with you, we started to hate you so much cause the pain we feel when we complete your serie, then changed to "ok, buddy let's see what we can do today", and now we are becoming friends, our level is "good morning trainer, ready for combat sir!" Thank you for the videos, helping us A LOT!
Hi friends I have put myselfe into 30 days workout challenge, I have given the links below pleace go and watch, pleace do support and give your likes, comments and dont forget to subscribe. Day 1 : ua-cam.com/video/YUJ4e3v70Qc/v-deo.html Day 2 :ua-cam.com/video/YNKexFyYTSI/v-deo.html
Under my personal control, my student lost 103 kg of excess weight (from 230 kg to 127 kg) in just 8 months !!! And in parallel, this result, which has no analogues in the whole world, was achieved by increasing the overall strength and endurance of his body !!! I clarify: during 8 months, no one else in the world has managed to lose 103 kg of excess weight and at the same time acquire excellent sports form !!! I offer you a telecast (sorry, not in English), where from 6 min 29 sec those moments, when he was 230 kg and when he became 127 kg are shown: ua-cam.com/video/FJSDuSNVeYc/v-deo.html&t= 386s I also offer additional video, the so-called. "way to 127 kg": ua-cam.com/video/wx32leriZaw/v-deo.html
Going to try this for 2 weeks I’ll give my honest review I’m watching my diet, not eating sweets and making sure that I’m not eating too much. Day 1 ✅ (the squat jumps were difficult but I did it)
Thanks for sharing this video! If you could, please add a preview of the next exercise during the break & encourage everyone to keep their cores tight while doing each exercise to prevent injuries. Thanks again!
I will not lie you: the first time I said "This guy is crazy, I can't follow him" but with the time I love this routine, I do it every morning and that is why always I wake up with a smile. Thank you so much for make this video, please make more videos like this one. I see you from Argentina.☺😆
I'm using this as a beginner HIIT work out and it seems great! One thing that kind of bothered me was having the ad breakouts in the middle of a workout. It would be better if they happened during cooldowns but now I realize the ad is probably longer than the cooldown... so never mind!
If you're the beginner, follow this method- First 5 days just do 1/3 as he did. Next following 5 days do 1/2 as he did. And then do 2/3 for next five days. And later on you’re ready to do full exercises. Happy life😊
@@abbasalijoyo2436 You should have start doing 1/3rd as he did. Now you gotta serious body ache. But don't worry you can still follow this instruction.
@@sabbirnizu783 i don't have much body pain but I'm tired af! And want to sleep! 😂 Maybe the reason of why i don't have pain is most of the exercises i didn't do right because i don't have that strength and just can't do that, for example, half burpees, jump squats. So i did what i can do! With a thought that eventually i will do better every day so i can do everything like he does!
@@umarmohammed133 bro I'm doing this for just 2 days. So off course I'm not getting any results. But i have pain in most of the muscles, will share my progress after 10 to 15 days. My target is to do this for a month and to do this like he does, because for now i can't even do these exercises right!
Rowan appreciation post: I was skimming through UA-cam to find something that would suit my schedule. Owing to my workload it was near impossible to join a gym. I was rather looking for something that would yield result and burn my fat. I've found this exactly on September last year and my friends and family and I myself can see the changes. My profile picture doesn't have a double chin anymore! Kidding. I just wanted to stay fit. Thank you, Rowan, for this. It's been awesomely helpful. Also, the 10 minutes ab workout. Much appreciated. Peace and love from Bangladesh 🇧🇩
What an amazing video ❤️ awesome physic, awesome steps, awesome music, awesome cinematography everything was just bang on …… gave me so much motivation ❤️
Started doing this routine maybe a year ago and instantly loved it! Altered it slightly to make it more challenging: 45s Alternating Steps on Bench 45s Shoulder Protraction Push Ups 45s Burpees (Catch my breath for a moment) 45s V-Crunches 45s Jumping squats (Catch my breath again) 45s Weighted Russian Twists 45s Pull Ups (focus on form) 45s Deep Weighted Lunges 45s Elevated Glute Bridges 45s Clap/Explosive Push Ups Let me know how it went ;)
I have been trying this for a week now and so far so good. I experienced pain in my legs during the first few days but everything is all good now. I am slowly adapting to the routine even though 15 minutes rest between each exercise is so less. I gasped for air when I completed a few exercises at first.
This workout is such a good workout. I’m going to do this workout everyday until I get my license in March so I can go to the gym and lift weights and stuff. Still going to do this at the gym because it’s such a good exercise. I’m a beginner and this video had me breathing hard asf the third exercise. I had to stop and get a drink of water and get back to it. You don’t want to push yourself to hard to where your gonna pass out or something. I’m gonna keep doing this until i don’t stop the video to rest.
Hello dear !! I have also started a 6 day body weight training program where everyday has new exercises. I hope this will help you to achieve your goals 🙏
High knees 0:31 Low plank to high plank 1:31 Half burpee 2:31 Toe touches 3:31 Squat jump 4:31 Side plank 5:31 Alternate lunges 6:31 Jumping jack 7:31 Hip thrust 8:31 Butt kicks 9:31
And the most effective type of exercise is HIIT, bursts of energy, so not a lot of slow pased exercising, but a little of really fast and hard exercising!
I am a tennis teacher on a high level, and we do: Controlled pace untill you are tired, and then continue with an extra burst of 10 to 15 fast and hard. It depends ofcourse what your aim is in training, but if i understand this channel correctly and the people that chose to follow this routine, your aim is to have a well working body that can go the extra mile/kilometer. Good luck!
The very fact that you are watching this video means you want self-improvement. You are in the right direction. Keep going...
@@simone2111 hello brother !!
I have also started a new 6 days body weight training program where everyday has new exercises. I hope this will help you to achieve your goals ❤️
hello brother !!
I have also started a new 6 days body weight training program where everyday has new exercises. I hope this will help you to achieve your goals ❤️
I just want to stay healthy, it's not self improvement, you're already good enough, it's just self sustainability.
Once you make any hard thing a habit.. it is easy to continue.. our brain is wired like that..
thank you
note down the routine :-
1) 45 sec high knees (15 sec rest)
2) 45 sec low to high plank (15 sec rest)
3) 45 sec half burpees (15 sec rest)
4) 45 sec toe touch (15 sec rest)
5) 45 sec squat jumps (15 sec rest)
6) 20-20 sec side plank each side (15 sec rest)
7) 45 sec alternate lunges (15 sec rest)
8) 45 sec jumping jacks (15 sec rest)
9) 45 sec hip thrust (15 sec rest)
10) 45 sec but kicks (15 sec rest)
If it helped you pls drop a like :)
👇
not rotine
👍
Thnx bro
Thank you so much!
Gracias
As an obease 14 year old, ive seen changes major changes currently its the 3rd week I've been eating 1000 cal a day and doing this workout every single morning. In the afternoon I would walk/jog 40-1hr each day. Turns out that I lost 2.5 pounds each week!! Im so happy and proud of myalef guys DO NOT GIVE UP the after results are amazing. I personally noticed this when I wore a pair of jeans that I haven't worn in over 2 months. I could not believe it but I had to wear a belt because they were extremely lose on the waist. I felt soo good, I was crazy happy! You feel so much better and will feel happy. Keep going guys you can do this!
Eating 1000 calories will slow down your metabolism
Obese* Myself* they > my pants (specify) loose* (lose is a different word.)
Nice sentiment.
did you only do this exercise in the morning? or you also do it in the afternoon or evening?
dude we're literally the same, I'm 14 rn and I am trying to lose weight + get in shape. and will rn take my frist step, rn it's day 1. lol didn't do the exercises here still, but will do them in a few minutes hehe. hru rn ?
If slip that’s ok just get up and keep going
This is the first youtuber I've seen in my life who talk less and concentrate on work others they talk about their whole life after that they start the video . Good job budy ✌🏻
Fraser wilson:
AM I A JOKE TO YOU?!?!
Thats very true
facts
True
@@rubenjames8345 lol ikr
0:30 High Knees
(Rest 15 secs)
1:30 Low plank to high plank
(Rest 15 secs)
2:30 Half Burpees
(Rest 15 secs)
3:30 Toe Touches
(Rest 15 secs)
4:30 Squat Jump
(Rest 15 secs)
5:30 Side Plank (both side)
(Rest 15 secs)
6:30 Alternate Lunges
(Rest 15 secs)
7:30 Jumping Jack
(Rest 15 secs)
8:30 Hip Thrust
(Rest 15 secs)
9:30 Butt Kicks
You're welcome.
Thanks
Thanks
You're the hero we all need.
👌👌🕺🕺😙
Thanks Bro
White Okay ua-cam.com/users/postUgkx6K7NWahp9y3ir1gVAwysOCHOOPSnWZbw . I got it from my browser's history. I know that it's really frustrating to be over-weighted but all is possible with a strong determination. Good luck…..
I cant start of my day without these exercises. Since Im doing these im just more happy and have more energy during the day. Also food plays big part in all of that. Im currently following diet from Next Level Diet and it feels great. It helped me lose 8 lbs in 2 weeks.
How many sets you did bro ?
I have been working out for a year now, never do these morning routine tho, i will be doing it tommorow!!!
What is next level diet ?
@@ibrahimbashir6634 Personalized meal planner
@@liamhays3181 bro how many sets did you do
1.: High knees 0:30
2.: Up-and-down planks 1:30
3.: Half burpees 2:30
4.: Toe touches 3:30
5.: Squat jumps 4:30
6.: Side planks 5:30
7.: Alternate lunges 6:30
8.: Jumping jacks 7:30
9.: Hip thrusts 8:30
10.: Butt kicks 9:30
45 seconds on, 15 sec rest. You can do it!
Thanks buddy 😊
while youre at it, you could add the timestamp for each exercise :)
Thanks ,
Thank u soo much buddy
Should we eat something before starting workout in the morning and what do you suggest me please?
This worked for me. Lost 17 kilos in 4 months doing this every morning and keeping a track on the calorie counter. 👍👍👍
How many sets did u do
@@varshansasikumar2122 honestly, only 1 set.
@@kentemdai7668 what about diet
How many sets a day ? And did u follow any diet routine ?
@@AmarKumar-zf5md avoid junk and sugary foods
This is probably the hardest 10 minutes I have worked out in mylife. I didn't expect to be catching my breathe and sweating at the end, but it was worth it. Thanks Rowan. This is my new routine. Subscribed
I survived only 5 min 😟
@@husainpatel958I stop in the middle on some of the hard ones but made it through to 10 min mark.
😂😂😂same for me
0:30 45 sec High knees
1:30 45 sec Low to High Plank
2:30 45 sec Half burpee
3:30 Toe touches
4:30 Squat Jump
5:30 Slide Plank
6:30 Alternate Lunges
7:30 Jumping Jack
8:30 Hip thrust
9:30 Butt Kicks
Thnx
Thanx
Should probably finish with alternate side plank for balance. (-;
Thank you
@@101Mrfilip 30s for each side haha
01 - 60 each feet (High knees)
02 - 20 each hand (Low plank to high plank)
03 - 25 (Half burpees)
04 - 40 (Toe touches)
05 - 40 (Squat jump)
06 - 20s each side (Side plank)
07 - 15 each feet (Alternate lunges)
08 - 50 (Jumping jack)
09 - 40 (Hip thrust)
10 - 60 each feet (Butt kicks)
you changed my life man...
I am doing this exercises from 19 aug 2022 (my birthday) till now...my body structure changed completely..l reduced 10kg weight..feeling more healthy & engrgetic daily ❤
🎉🎉
This list is mainly for me to come back and look at
1. High knees
2. High to low plank
3. Burpees
4. Toe touches
5. Squat jumps
6. Side plank
7. Alternate lunges
8. Jumping Jacks
9. Hip Thrusts
10. Butt kicks
Me too
What about me?
Its in the description
11. Call the Ambulance
@@allnightman27 cue
As a not very fit 62 year old, this was a definite challenge to start with. But now I have it down and it's really been a boost to my daily routine. Thanks for such a simple but effective workout.
I have tried many fat burner workout, and I've just finished this one. Man I can say this one is effective use of 10 min. Just do it daily and forget everything, you will see the result in no time.
Also mix it up or you get bored and quit
You cant outwork a bad diet.
Is this useful for belly fat burning??
@@rajendrasonar8212 yes. But you can add too a full burpee instead the half burpee. It Will be better to belly fat burning
@@rajendrasonar8212 Yes, but you need to do it in the morning to be effective. Working out in the morning raises your average heart rate throughout the day, therefore your metabolism is boosted.
I used to do it. Initially it was difficult to get into the routine but once it became i can tell you those used to be the best 10 minutes of my day. It used to fill me up with immense energy, boost my metabolism, uplift my mood and self esteem and develop immense strength. Unfortunately i stopped doing it.
But from today onwards i am starting it again. 🤞🏼
This is great. I let myself go since becoming a dad. The dad bod was in full swing. Getting up an hour early and doing these exercises has not only transformed my life it’s given me clarity and the energy to be the best dad I can be. Always look after yourself first. You can’t be the best you without finding the time to nourish your body and mind...everyday!
Feel you. Getting up before everyone gives me time to rest, while I'm awake! Thanks for your comment, so that I saw that people are struggling with the same problems, and solve it the same, probs from Germany.
Routine summary guys:
45 secs per exercise and 15 secs rest in between:
1. High knees
2. Low plank to high plank
3. Half burpees
4. Toe touches
5. Squat jumps
6. Side planks ( both sides)
7. Alternate lunges
8. Star jumps
9. Hip thrusts
10. Butt kicks.
End.
Happy to help 😀👍
Row you’re a top man thanks dude!
Good work
Lolah Avlisad awesome 👏 👍
Lolah Avlisad that’s cool 😎! We must encourage one another to achieve! This is doable 👍😊
Fantastic work my friend
Ill probably lower it to 25 seconds then rest for 35 seconds. Im having a hard time getting back after 1 year of not working out. Burpees makes me puke and dizzy and probably this whole workout but worth a try.
I’m 47. 115kg. And just stumbled across this this morning. I couldn’t complete half of it. But you’ve given me a goal. Thanks so much
No worries man! I'm lean and I'm able to hardly completely do this routine. Keep going....
Former athlete and yeah this isn’t easy by any means at all bro
@wayne practise makes man perfect. Keep trying and all the best sir.
What bout ur weight any improvve ments?
Same here. Not easy. Keep an eye on your personal heart rate limits and your knees though - if you aren’t already. At least me, being heavier than I should have been told by professional people to do so. Need to take it gradually.
This basic yet very effective workout got me through the first year of the pandemic. No gym is needed for most of Rowan's routines. Just start. No matter how challenging it is. Just start.
watching at 2 am. feeling motivated, now i'm gonna sleep.
Don't forget the 2 AM snacks
😂😂😂😂😂
@@priyamgupta5473 that's exactly what I would do😏
Sleep bro sleep😂😂
hope u still gonna get up after sleep
If anybody was wondering about the order of the training sequence:
1. High Knees
2. Low Plank to High Plank
3. Half Burpee
4. Toe Touches
5. Squat Jump
6. Side Plank
7. Alternate Lunges
8. Jumping Jack
9. Hip Thrust
10. Butt Kicks
Good bro
not all heroes wear capes
@@tommyhalili3975 some wear bunch of calories
Thank u:3
Nice thanks
This workout is amazing, i can't keep up with the 45 seconds each time, but I'm getting there and the motivation boost is awesome.
Let's go guys!
Lets go man
so tell me, i bet you're flying thru thus thing now, yea?
@@JeremiahJai gosh its kinda hard for me to keep up with da 45 secs and top of tht 15 sec rest isnt enough.....
still im trying to keep track wit da given time ..gahh it hurts my legs real srs
note: i warm up b4r exercising
how ur progress tho?
@@awakenedone2522 im in arena football i stay in pretty good shape i do various HIIT workouts, this one is nice. definitely get a good sweat 👍
this is my first time, I tried to get him, till 8.25 min i was almost equal.
but now after 30 min ....
my feet are powerless, i am facing some stomach uneasiness and feeling like I will vomit if I eat something.
so guys if you can't do this like he did, make sure you are ready for this situation 😌😌
I follow Rowan row since last 3 years.
I had a gap for 6 months.
I started one week ago and within a week's time I can see the results.
Thank you
Be aware: the exercices are amazing, and they have absolutely great effect about burning fat. You have to though be aware, that as a beginner, you might collapse or worse lose your breath and control to pass out. That is why I would suggest you keep a slow start and until you reach the level of being able to keep up with him. Special thanks for the amazing video and exercices.
keep it at your own pace, indeed; don't rest, just less reps.
Definitely not for beginners.
I’m a beginner so, ...skipped
Yea i just started and tried this workout. after 3 or 4 mins im already burnout, sweating like crazy and i cant control my breathing. I feel like Im being tortured in hell and feel like im gonna die lol
When I do workoutd like ThenX on UA-cam I feel kinda lightheaded if I try to match his movements all the way through, this one wasn’t too difficult but I don’t really drip in sweat from workouts even if by body is done for, is it because of dehydration or does it depend?
I'm doing this for 4 days now. The first time was really hard but I loved it. One of the best exercise I had.
I've been doing this for almost 2 weeks now. Feeling really good. Lost 2 kg in 1 week. Along with a sugar free diet. Thank you Rowan💐
2 kg in a 1 week is a lot, unless you are obese
@@TheHarmonyHub. Nah. Im not obese. I weighed 56 before this workout. Now i am 54. I had a lot of belly fat. Though i didnt lose a lot of that, ive lost weight overall. Like i said, i followed a sugarfree diet. I cut down on tea, coffee, sweets, white rice, bread, biscuits. Instead consumed more pulses, sprouts, fruits and veggies. And believe me that, with this exercise is sufficient to lose weight.
@@sreelakshmisreekumar2015 No exercise is 'enough' to lose weight. What makes you lose weight is being in a caloric deficit . You would still lose weight without doing any workout. If you are new into workout most of the weight you lose first weeks is water weight. If you are 56 kg, 2 kg in one week is too much. You should aim for - 0.5kg max per week. You can achieve that by eating around 200-300 kcal under your TDEE. It's ok to cut sugar, but looks that you are not eating enough
@@sreelakshmisreekumar2015 You didn't lose weight due to workout, you lost it due to eating less.
You are a malayali... Right...
This workout has worked amazingly well for me and I saw major results within the first 2 weeks of completing 2-3 sets each morning. I definitely recommend this workout, stay motivated!
How much calorie will burn if we do this bro
@@balaganesh7327approx. 100 calories (kcal) per set
Idk dude 1 set is really make me tired 😫
@@houssamilyass9073 hey is the sets like the whole video or just the individual workouts
@@houssamilyass9073 it's more than 100 kcal
2 years later and I am still using this video. Love it Rowan. You are the man
Hello, I'm 60 years old and I tried the training for the first time. My God had to stretch the pauses three times as much. And I only made it halfway. I'm already dreading the next training session.
Do not overdo it sir. Especially, the 45 second jump squats. Do normal squats in the beginning. Add about 10 jump squats. And keep piling up. Pause until heart rate is comfortable.
Good luck! :)
Unless you have been at least jogging or did some regular exercise prior to this, I would definitely recommend to start slowly. I wouldn't call it a beginners start up, although the difficulty of most isn't that hard.
@@jancabal84 I just finish it and for me god its hard. The laat one is hardest for me probably because i already very tired. But i am sure i burn some a lot of calories too so worth it. Imma try do this everyday lol
@@fachri17 i am regularly doing Freeletics, so I am familiar with all of those. 200 burpees in a single session few times a week is normal for me xD burning calories ... sounds cool but reality is yiu need to acompany your exercise LONG TERM with perfect diet to see any real results. I hope your diet is as good as your exercise routine or you will just get stronger but your belly fat stays on no matter how many burpees you do. Thats my lesson learnt
You made it halfway? That's pretty awesome though sir!
ive been doing this for 2 months and its completely change my life again
I was 80kg and now im 74kg
Im aiming for 70kg hopefully i can do it after summer
and i also measured myself once a week and it changing everytime
Thanks a lot for this amazing workout 👏👏
how many set did you do daily
@@nanontpakorn9628 im usually do 1 set then do some other exercises as well
Did you do cardiovascular exercises?
6kg in two months is a bit low. You should cut down on your eating to 1500 calories
@@itssomeone.5945 not really, i workout without any equipment
Watching at night at 3:00 am, feeling motivated now I'm gonna sleep.
Hahahah sameee watching at 6 am now m going to sleep
I m also
03:42😁
ah yes, stolen comment
Sameee HAHAHAHA its currently 3:18 and I'm here watching
Since I started doing this work out I’ve lost 19 bound been doing this every morning for the last month and a half and of course continuing exercising during the day but it had big effect on my body shape and energy thank you so much for your existence
01) 0:33 - High Knees - 45 sec
02) 1:31 - Low plank to high plank - do
03) 2:30 - Half Barpee - do
04) 3:31 - Toe touches - do
05) 4:31 - Squat jump - do
06) 5:32 - Side plank - do
07) 6:32 - Alternate lunges - do
08) 7:30 - Jumping jack - do
09) 8:34 - Hip thrust - do
10) 9:31 - Butt kicks -do
Thankyou!
Go and exercise
Thank you bro
Thanks
Mad respect to this man he appeared to be exhausted while doing the workout to motivate us
utagym.com/
ورزش
حرححقرربثکک
Frrrr what a g
If you're into a transformation and want that fat to get rid off your body, make three golden rules:-
1) Make water your best buddy, never leave it's hand. Miss water every hour as you miss your best friend and hug him. ✔️
2) Control your diet, if I would have to frame it in simple rating during fat burn routine, your diet is 3.5/5 stars and your workout effort is just 1.5/5 star ✔️
3) Be consistent, what is demotivating you? What is stopping you to work so hard? Whenever feel like you need to quite! *Remember why you started the journey* ✔️
Love from INDIA🇮🇳
not that easy. You also need a certain degree of calories not to lose muscle mass. It's important to keep up the balance between sport and calories everyday
@@ludwigvanbeethoven61 that's what I meant with second point MR... Nothing's easy, and that's what I meant with point three MR
The 3rd advice was like All Might in bknh academia lmao
I drink a lot water cause my mouth makes the area very dry which makes me suffer
What amount of calories instale will you suggest for fat burnout without loosing muscles
Such short workouts are the best option for a break when working at computer the whole day.
I just have one every hour and it makes me feel like I was reborn. Also prevents me from getting too cold on winter.
This is the first natural trainer I’ve seen on UA-cam in a LONG time. Awesome workout man. Thanks for sharing
Great ripper and strongly recommend it! My spouse and I have lost about 2.5kgs each in last 15-20 days following this gig! In addition to this, we're eating clean and hydrating well. We hate the 10 min so much that we flash the middle finger to the phone screen, but love the rest of 23:50 hours. Thanks for putting us back on fitness path Ro!
Hello bhaiya. Aap kitni calories khate they. Or meri age 18 hai kya mei din mei 5 roti kha sakta hun
Motivation!!! He didn't do a lot of talking and concentrated on the exercises for us!!
?
???
@@dillipprasadjo8503 p
@@dillipprasadjo8503 ?
@@dillipprasadjo8503 ??
4 years now I’ve been doing this 4x week. A great morning routine to keep the fat off. That and clean eating. Nothing better than thank you, Rowan.
one of the best fitness video contents I have seen on UA-cam . No shit talks only workouts. great, keep it up.💪
OMG!! today is the 26th day I do this workout, and finally did it without pausing the video even once!!! I really see the improvements I have made since I paused the vid for at least 5 times on my first day! Also I've loss 2kg so far, and I'll keep working on it. Thanks for making this amazing video!
I am curious did you do this on your normal diet or did you do a workout diet plan and followed it?
@@wolfywatch3276 I changed my snacks from crackers to fruits, and changed my breakfast from cereals to avocado sunshine toast (sour dough), also stopped eating junk food, but that's about it :)
Amy Hsu ah alright. Also I heard in a UA-cam video that having to eat more at breakfast and less at diner helps you lose weight more as well, I am doing that and hopefully I see the changes, you should try it out too :D
@@wolfywatch3276 yah thanks! I definitely love a big breakfast XD I'm trying out intermittent fasting these days, it's also great!
Amy Hsu same! I am tryna eat more in the morning and after lunch I fast and at night I eat porridge some tea and repeat it.
I’m still laying on my towel catching my breath. Powerful circuit. Thank you , Rowan!!
Followed this 3-4x a week for two weeks and saw results that everybody noticed. Never got back to it until now (3 months later). Hoping to stay commited this time.
I started doing this from 15 /10/2021 & will update daily .
Day 1 ✔
Day 2 ✔
Day 3 ✔
Day 4 ✔
Day 5 ✔
Day 6 ✔
Day 7 ✔
Day 8 ❌
Day 9 ✔
Day 10 ✔
Day 11 ✔
Day 12 ❌
Day 13 ✔
Day 14 ✔
Day 15 ✔
Day 16 ✔
Day 17 ✔
Day 18 ❌
Day 19 ✔
Day 20 ✔
Day 21 ✔
Day 22 ✔
Day 23 ❌
Day 24 ✔
Day 25 ✔
Day 26 ✔
Day 27 ✔
Day 28 ❌
Day 29 ✔
Day 30 ✔
Results : I weighed 65 kgs when I started and still weigh the same ( cuz I didn't follow any strict diet ) .
But I feel stronger and there's a noticeable change in my form overall and I love it.
Yeah broo
I can't believe you was staying in same weight after 30days😱
I paused this vid 6 times so that he can take rest ......no need to thanks brother ❣️
h,,,,,,
So kind of you😁
😂 😂
I paused 100 times so i can perform these exercises with him
😂🤣😂
coming back everyday until day 30!
Day 1 : ✅
Day 2 : ✅
Day 3 : ✅
Day 4 : ✅
Day 5 : ✅
Day 6 : ✅
Day 7 : took a break due to soreness added 100 push ups since day 3
Day 8 : ✅
Day 9 : ✅
Day 10 :✅
Day 11 : ✅
btw I stopped updating the but I have been on 2 months doing this and it’s helped a lot.
Way more to go
Keep it up, I am on it from tomorrow
Keep going dude
s
❤❤❤❤
I find this keeps me awake throughout the morning better then coffee. Even when I have not had enough sleep. Almost reached day 30 and starting to see a slight difference.
This actually works.. 5 days of this routine increased my stamina to 10 mins extra . Thnx for the video
We can do with empty stomach or have some stuff before doing
@@saikiranmandapuri3177 have the same doubt
@@saikiranmandapuri3177 empty stomach is good
I'm so out of shape! I can't do the whole 45 seconds each exercise, but no matter, I start with 30 seconds for now. I will do this every day for the next 2 weeks at least, to build up to the whole 45 seconds. Thanks so much for this workout! Subscribed
Don't beat yourself up, it is normal. HIIT is done in 1:1 or 1:2 intervals, meaning that either you work 30s and rest 30s or work 30s rest 60s (for example full sprint and then easy jog). This one is tough even for athletes due to the low 15s rest time.
@@primusro Thanks so much for the info and taking the time to write this. Very kind of you, and much appreciated. Cheers!
2 weeks from now tell me how it went
@@-twss-7750 Ok, will do. Cool, I have an accountability buddy now! Never thought to have one, but yeah it's motivation. Cheers.
excellent strategy
Amazing video and very good exercises. For beginners, it can be difficult to perform all this in 10 minutes and correctly, but the most important is to start and keep trying. The more you train the more your body gets used to it, and results follow. In the beginning, I could not take 45 seconds of the low plank to high plank exercise but a few days after I started performing it easily. These exercises also increase the body's strength in general
This morning I started doing this routine and I have to say that I feel so much energized just from this one time doing it. I’m so looking forward to see results that this will bring to my life.
Thank you so much for posting this!
Cool. Can't wait to hear your updates.
Absolutely love this routine! Feels great having accomplished without stopping.
Great job!
Started this today by turning my laptop on. Will try more tomorrow.
🤣😂🤣
Do update your progress..😂
Lmao
Hahahahaha that was perfect
Baby steps...
Enjoyed the video! Day 1 of my 30 day challenge! Took me me 25:45 to do your 10 minutes work out 💪 I’m gonna get to the 10 minutes mark! Thank you I except .
Lol
@@MegaTrack23 did you really just laugh at someone who is trying to work out? Who just started? What is wrong with you? Despicable...
@@timolampe something was funny
@@timolampe ich denke mal, dass du niemals über wen lachst, wenn du etwas lustig findest, Humor hat nichts damit zu tun ob man über einen wertet
did u make it
Best workout exercises. Been doing this since 15 days now. At beginning I couldn’t do more than 3 minutes. Now I would do entire 10 min and few more. Thanks
Omg those 10 minutes must feel like an eternity.
Yes i too feel that
Even watching it felt like eternity.
Hiii
Don't you mean looked like eternity. Telling myself, it's only 10 min. You can do it.
I only do half of what he's doing and thats a killer 😂🤣
Doing this today, I’ll let y’all know my results in a week.
3 days doing this and im not seeing much but i can tell im going somewhere with this. And dont wait for my results to do this, GO AND DO IT, ur doing it for yourself!! If you dont see results it’s because ur eating unhealthy
Keep up the good work Buddy 💪💪💯💯
Really
U
longest 10minutes ive watched in youtube. thank you!
This shit legit y’all!! Been doing this since Monday and being in a 1400 calorie deficit I lost 3 pounds already in only 5 days! It’s so easy to incorporate into your routine and the time goes by quick. I look forward to doing it because I feel so great after!
How much sets u do at once
@@asimbismaasimbisma977 I just do one set. You could do 2 but weight loss is 90% diet. Exercise makes you feel better and shapes your body but you can’t out burpee a bad diet
This guy goes straight into it, no intro, no blabla, just go to work, appreciate that ! Great morning routine !
i agree thats the only reason I sat through the whole clip
No intro? Did you skip the first 20s?
@@arbuilds vjh
jonh bishop haha
I've been following this everyday for about a week now...I must say it yields amazing results...far better than the traditional running on treadmill... Thanks a lot Roman...u rock
Did u use a diet or a ceratain eatin pattern?
Ahmad Raed I do recommend you to do a low calory diet. It really helps, since diet is about 80% of working out and becoming fit.
@@Ahmad..................... yes ..I've been following a 16:8 intermittent fasting plan ... So this is a good workout as I'm not lifting heavy weights💪
So you would recomend this routine?
I have been looking for a fast but effective routine since I am having a hard time finding a Gym while on the road (Due to work) and usually cant find sparetime when I am home.
Were you able to complete the entire rutine from day 1, og did you slowly grow into the full lenght?
Thanks
@@Von_Dechau yeah... absolutely worth a shot.. wasn't able to complete it without catching ma breath initially but after a week u should be good... Just stay with it.. results will show
Beginners should try 30 sec exercise followed by 30 sec rest and one min rest after every third exercise.
Ensure u keep trying to reduce the rest time progressively
Exactly the comment I was looking for....thanks for the advice could you also suggest and alternative of I can't do the pushup during the half burpee???
@@mohammedsaudh8906 up-down plank mixed with push-up, but try the push-up.
what should the diet plan be for the whole day.....
@@vkkyysngh7909 do u eat Non veg??
@@frutje1987 I'm an omnivore and idk if I should fast or what. I know portion control is important but my goal is to lose fat and keep the muscle
Sir you made my life very simple... I have been following these exercises for 2 years .. and now I've changed my self ..
My husband and I started to follow your exercises, I must say after a week, we had different friendship level with you, we started to hate you so much cause the pain we feel when we complete your serie, then changed to "ok, buddy let's see what we can do today", and now we are becoming friends, our level is "good morning trainer, ready for combat sir!" Thank you for the videos, helping us A LOT!
Hi friends I have put myselfe into 30 days workout challenge, I have given the links below pleace go and watch, pleace do support and give your likes, comments and dont forget to subscribe.
Day 1 : ua-cam.com/video/YUJ4e3v70Qc/v-deo.html
Day 2 :ua-cam.com/video/YNKexFyYTSI/v-deo.html
Under my personal control, my student lost 103 kg of excess weight (from 230 kg to 127 kg) in just 8 months !!! And in parallel, this result, which has no analogues in the whole world, was achieved by increasing the overall strength and endurance of his body !!!
I clarify: during 8 months, no one else in the world has managed to lose 103 kg of excess weight and at the same time acquire excellent sports form !!!
I offer you a telecast (sorry, not in English), where from 6 min 29 sec those moments, when he was 230 kg and when he became 127 kg are shown: ua-cam.com/video/FJSDuSNVeYc/v-deo.html&t= 386s
I also offer additional video, the so-called. "way to 127 kg": ua-cam.com/video/wx32leriZaw/v-deo.html
Starting this yesterday. Going for a 60 day challenge. LET'S GO!!!!
Day 1: DONE
Day 2: DONE
Day:3 Done
Day4: DONE
Do you feel good
@@Matthew_Garro how much weigh u? Height? along with diet?
@@Matthew_Garro yeah. i feel so good
Yeah same, I've started 3 days ago
@@mymissingpuzzlepiece1983 Great :)
Tried it out on the first day. Feeling really good and exhausted after this 🤩. Thanks mate 😙
Day 1
Love this workout, totally doable.. but left my heart pumping and a good sweat up for a quick morning workout
High knees are actually a lot harder than jumping jacks, and yet he makes it look effortless.
It will get easier when u do it everyday trust me 😊
Everybody knows jumping jacks is easier than high knees actually
Almost fainted doing these exercises this morning. But that shows how weak my heart is now. Better start exercising today.
Keep doing it🔥 Consistency is key
I trew up and couldnt even finish lmao but I going to keep doing it until this feels like 10 regular minutes.
@@naiad90 You cant do lower time for each exercise so that the muscles get used to the stress and you slowly build stamina. First month is hard af
Going to try this for 2 weeks
I’ll give my honest review
I’m watching my diet, not eating sweets and making sure that I’m not eating too much.
Day 1 ✅ (the squat jumps were difficult but I did it)
Come on second day is waiting :D don't give up on first day, you can do it!
cmon! I started today, I'll do the same let's go!
after 2 months give your review
Give your review man
Thanks for sharing this video! If you could, please add a preview of the next exercise during the break & encourage everyone to keep their cores tight while doing each exercise to prevent injuries. Thanks again!
I will not lie you: the first time I said "This guy is crazy, I can't follow him" but with the time I love this routine, I do it every morning and that is why always I wake up with a smile. Thank you so much for make this video, please make more videos like this one. I see you from Argentina.☺😆
Followed this routine for the first time today, I feel great. Challenged myself to do it everyday. Keep going guys!
So no one is gonna talk about the level of editing and recording. Man did a great job.
thought the same!
👏👏👏👏👏👏
The camera is moving around far to much for me. Makes me a feel a bit sick
Nobody cares about editing...his fitness tells everything
Always have a postive energy negative are un healthy why should you look on editing ....kkkk
I'm using this as a beginner HIIT work out and it seems great! One thing that kind of bothered me was having the ad breakouts in the middle of a workout. It would be better if they happened during cooldowns but now I realize the ad is probably longer than the cooldown... so never mind!
Works excellent for me, I see changes on my belly just after 3 times of performing this routine.
If you're the beginner, follow this method-
First 5 days just do 1/3 as he did.
Next following 5 days do 1/2 as he did.
And then do 2/3 for next five days.
And later on you’re ready to do full exercises.
Happy life😊
I'm an absolute beginner, never been to gym and also have body fat. I'm doing the most i can do as he did!
Today was the day one!
@@abbasalijoyo2436 You should have start doing 1/3rd as he did. Now you gotta serious body ache. But don't worry you can still follow this instruction.
@@sabbirnizu783 i don't have much body pain but I'm tired af! And want to sleep! 😂 Maybe the reason of why i don't have pain is most of the exercises i didn't do right because i don't have that strength and just can't do that, for example, half burpees, jump squats. So i did what i can do! With a thought that eventually i will do better every day so i can do everything like he does!
@@abbasalijoyo2436 I'm also a beginner. Can i know your progress please???
@@umarmohammed133 bro I'm doing this for just 2 days. So off course I'm not getting any results. But i have pain in most of the muscles, will share my progress after 10 to 15 days. My target is to do this for a month and to do this like he does, because for now i can't even do these exercises right!
This is the first time I am watching this video but I appreciate how he started the workout rather than other blah blah blah Awesomeeee mann 👍👍👍👌👌👌
Rowan appreciation post: I was skimming through UA-cam to find something that would suit my schedule. Owing to my workload it was near impossible to join a gym. I was rather looking for something that would yield result and burn my fat. I've found this exactly on September last year and my friends and family and I myself can see the changes. My profile picture doesn't have a double chin anymore! Kidding. I just wanted to stay fit. Thank you, Rowan, for this. It's been awesomely helpful. Also, the 10 minutes ab workout. Much appreciated. Peace and love from Bangladesh 🇧🇩
Man I'm from Bangladesh and I'm gonna start this oneand I have puffy cheeks can it be reduced over time I do this ?
THIS WORKOUT WAS EQUIVALENT TO 30 TO 40 MINS EXERCISE.
THANKS BIG BROTHER.
... it's literally 10 minutes of excercise, this is a fucking warm up wth are you talking about 🤣
-.-
@@bigsteve6729 How very supportive of you... ಠಗಠ
Burpes are hard if you don't have strong arms and core
@@bigsteve6729 As i say perspective varies from person to person
I found it more efficient than my prior routine
I did it and after 10 minutes i realised why he has the best physique.
Ohohoho
And guess what.... It's not even 1 % of total hard-work he has done for this physique.. 🔥🔥🔥
@@Sunny-wi9tf yeah duhh
Really
This is useful
@@shivajiborude416 No doubt
What an amazing video ❤️ awesome physic, awesome steps, awesome music, awesome cinematography everything was just bang on …… gave me so much motivation ❤️
And made you slightly damp no doubt
Started doing this routine maybe a year ago and instantly loved it! Altered it slightly to make it more challenging:
45s Alternating Steps on Bench
45s Shoulder Protraction Push Ups
45s Burpees
(Catch my breath for a moment)
45s V-Crunches
45s Jumping squats
(Catch my breath again)
45s Weighted Russian Twists
45s Pull Ups (focus on form)
45s Deep Weighted Lunges
45s Elevated Glute Bridges
45s Clap/Explosive Push Ups
Let me know how it went ;)
I have been trying this for a week now and so far so good. I experienced pain in my legs during the first few days but everything is all good now. I am slowly adapting to the routine even though 15 minutes rest between each exercise is so less. I gasped for air when I completed a few exercises at first.
how were your results
@@xiru88f9 So far so good even though I don't do it daily.
@@brightwriter9132 do we need to do abs workout or this routine is enough?
@@ghayazali660 You can also alternate with the abs workout. That's exactly what I always do.
15 minutes gap ..... Lol 😝😂😂
Amazing workout! Highly recommend to everyone with a busy lifestyle.
This workout is such a good workout. I’m going to do this workout everyday until I get my license in March so I can go to the gym and lift weights and stuff. Still going to do this at the gym because it’s such a good exercise. I’m a beginner and this video had me breathing hard asf the third exercise. I had to stop and get a drink of water and get back to it. You don’t want to push yourself to hard to where your gonna pass out or something. I’m gonna keep doing this until i don’t stop the video to rest.
Hello dear !!
I have also started a 6 day body weight training program where everyday has new exercises. I hope this will help you to achieve your goals 🙏
Going to do this for 2 months
I'll give my honest review
Currently, I weighed around 90 kg.
Starting Date 20th April 2022.
Did this workout today✅
Good luck
How is it going?
Don't forget to let us know
How’s it buddy you still doing this ? Give us feed back if you still doing … if you haven’t there’s still hope 🫡
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Collapsed after 8 mins and now I can't feel my legs.thank you
FOr starting just do it in 30 sec each
Followed every exercise he did. Must say it seems like the longest 10 minutes of my life.....
Hahahahahaha!! Thanks, you make me laugh!!
Thats a good thing btw
😂😂
Cheers 🥂
Click Bait hell yeah....I was breathing like dogs...😂😂
When your doing for first time it's take too much pain but if it continues, you also get the best results. But don't drop in middle
High knees
0:31
Low plank to high plank
1:31
Half burpee
2:31
Toe touches
3:31
Squat jump
4:31
Side plank
5:31
Alternate lunges
6:31
Jumping jack
7:31
Hip thrust
8:31
Butt kicks
9:31
I didn’t realize how out of shape I was! I had to take a 3 minute break in the middle lol. Thank you!
Same🥵
I am watching this every morning at 5 am 😍👍 best of luck rowan row you are really amazing and giving us free health advice and techniques😍😍❤️❤️❤️👍
The real set of fat burning work outs. Feel the difference in a week 💞
Awesome 10 minutes workout!!
Body feels great afterwards …feeling great!!😎
Here is a quick tip: Don’t necessarily set a certain amount of reps. Just keep doing the workout until you can’t anymore! It's much more effective.
Many thanks!
U are right that is what my coach tells me too
And the most effective type of exercise is HIIT, bursts of energy, so not a lot of slow pased exercising, but a little of really fast and hard exercising!
I am a tennis teacher on a high level, and we do:
Controlled pace untill you are tired, and then continue with an extra burst of 10 to 15 fast and hard.
It depends ofcourse what your aim is in training, but if i understand this channel correctly and the people that chose to follow this routine, your aim is to have a well working body that can go the extra mile/kilometer. Good luck!
Jeager ahahah
The location is just fabulous..apt for morning and evening exercises
Kensington Gardens.. 😂
Go at your own pace till your body is fit enough.
Then you can copy the champ.
Remember its free to tap out