By Jay Cardiello
Updated: May 09, 2014

Oh, the infamous "last 10 pounds." How do you get rid of that bit of extra weight that seems to hang around your waistline due to age, stress, a recent birth, or simply falling into a workout rut? To help give your metabolism a boost and keep you from throwing in the towel, I created the "Last 10 Workout," a unique group of exercises that will end your mundane routines and get your body fired up to shed that stubborn weight.

To be successful, don't forget to incorporate these core lifestyle changes as well:

1. Remember that what you eat is 80 percent of all fitness and wellness success.

2. Divide your body weight in pounds in half. Drink that number of ounces of water a day.

3. Aim for 6 to 8 hours of sleep daily.

4. Don't starve yourself.

5. Make time for yourself. (The workout below is just 10 minutes. Don't tell me you don't have time for that!)

How It Works

For each exercise, perform as many repetitions as possible in 60 seconds. Don't rest between moves. (Repeat: There is no rest between sets.)

RELATED: Losing pounds fast isn't always safe. Try these smarter quick weight-loss strategies.

1. Burpee Twist: Stand tall with feet hip-width apart, arms at sides. Quickly lower hips into a squat and place hands directly in front of feet. As soon as hands touch the ground, kick both feet back into a pushup position. Pause. Jump feet under hips. Jump up, reaching hands toward the ceiling while rotating torso 180 degrees. Land facing start position.

Coach's tip: To ensure maximum strength gain, fully extend your body when you are jumping.

2. Burpee Back Up: Stand tall with feet hip-width apart, arms at sides. Quickly lower hips into a squat and place hands directly in front of feet. As soon as hands touch the ground, kick both feet back into a pushup position. Pause. Jump feet under hips. Jump up, propeling yourself backward by driving hips back as far as possible while fully extending body. Land and repeat, this time jumping forward. Continue alternating jumping backward and forward.

Coach's Tip: Aim to create equal backward and forward jumps with each burpee. This will help increase caloric expenditure and maximize musculature development.

3. Single-Leg Burpee: Stand tall with feet hip-width apart, arms at sides. Quickly lower hips into a squat and place hands directly in front of feet. As soon as hands touch the ground, kick back right leg into a pushup position while left leg is suspended in the air. Pause. Reverse direction (with left leg still off of the floor) and drive hands and hips toward the ceiling. Upon landing, squat. Jump left foot back into a pushup position with right leg suspended in air. Continue alternating legs.

Coach's Tip: To ensure proper form, move through this exercise in a controlled and steady manner.

RELATED: Diet is a critical compenent to shedding the last 10 stubborn pounds. Make sure you're eating the best foods for a bikini body this summer, not the worst ones.

4. Single-Arm Burpee: Stand tall with feet hip-width apart, arms at sides. Quickly lower hips into a squat and place right hand on the ground in front of feet. Kick both feet back into a pushup position. Pause. Jump feet under hips. Jump up, reaching hands toward the ceiling. Land and repeat, this time placing left hand on the ground. Continue alternating between hands.

Coach's Tip: Place hand in front of and between your feet. This will ensure greater support while keeping your body balanced throughout the move.

5. Half Moon: Begin in a traditional pushup position, feet touching each other, hands touching each other. Reach right leg out to the side as far as possible. As soon as your right foot lands, swing your left leg over to join the right. Continue this sequence, turning your body like a hand on a clock 180 degrees. Reverse direction.

Coach's Tip: With each step, slightly turn both hands in the direction you are moving.

6. Plank Dip: Start in a traditional pushup position with feet hip-width apart and hands directly under shoulders. Brace core, lift right hand off ground and lower right forearm to the ground, elbow directly under shoulder. Pause. Come back up to right hand while lowering left forearm to the ground. Continue alternating.

Coach's Tip: To ensure stability and balance throughout this movement, aim to land your hand as close as possible to opposing elbow on the "dip" portion of the exercise.

7. Break Dancer: Begin on all fours. In one powerful movement, swing left leg under hips (as if you were threading a needle) and extend foot fully to the ceiling. As your drive left leg under hip, simultaneously take right hand and reach it to the side. Extend left foot as high as possible and tap right hand to left toes, arm extended. Return to starting position and repeat on opposite side. Continue alternating back and forth.

Coach's Tip: To ensure maximal musculature strength and development, aim to have your belly button face toward the ceiling as your rotate your feet and hand to their highest point.

8. In and Out: Start in a traditional pushup position with feet hip-width apart. Brace core and walk right hand in front of you as far as possible. Pause, then reach out equal distance with left hand so both hands are shoulder-width and side by side. Reverse direction. Continue, alternating between reaching out first with your right and left hand.

Coach's Tip: To ensure a stable and healthy spine, keep your chin parallel with your feet throughout the entire movement.

RELATED: These top 10 new exercises for thinner thighs are your ticket to lean, sexy legs.

9. Catapult Squat Jump: Kneel on floor, glutes resting firmly on heels, arms by sides and hands slightly behind hips. In one explosive motion, swing hands in front of you toward ceiling while simultaneously pressing into the floor with feet. Jump upward, swinging feet off the ground and under hips until they land firmly on the floor positioned slightly wider than shoulder width. Drop back into the original starting position.

Coach's Tip: To ensure that your hips drive quickly and feet lift off the ground, swing your hands out and up as fast as possible.

10. Rockin' the Cradle: Start in a traditional lunge position with right foot forward, both knees slightly bent, hands firmly on hips. Lower hips toward the floor and drop left knee until it is approximately 1 inch from the floor. Pause and brace core. Quickly raise hips, drive right knee toward ceiling while simultaneously pushing hips back, shifting all your weight to your left foot. Upon landing, drop back into a full lunge position and repeat. Switch sides after 30 seconds.

Coach's Tip: To gain maximum hip mobility and strength, attempt to drive front knee as high as possible to the ceiling.


Comments (10)

March 20, 2019
Hi, my name is Antonella and my weight loss journey started when I read Emma's story online. Emma's husband abandoned her for a younger woman. She turned to food for comfort and gained a lot of weight very fast. Luckily she discovered an amazing workout program that allowed her to achieve the best shape of her life. Read her story here >>
February 18, 2019
Do you want to get a body you can be proud of? Are you prepared to become one of the very few women who don't have cellulite? Be very careful what you answer, because you will become the target of insane envy from other women. Being there, done that. When I was overweight, I used to believe that my female friends were so nice and supportive, but when I achieved the body of my dreams, some of them turned nasty. Misery loves company, I guess. They probably didn't want me to become better than them. But, you know what? It was worth it! Read my story here ...==>
December 5, 2018
This controversial method can make you lean fast:
November 25, 2018
I have always been what most would consider a “big girl”. In January 2018, I weighed 180 lbs, which is quite overweight for a woman my height. I wasn’t always this weight though. In my teenage years, I weighed only 140 pounds and I felt much healthier and happier. I strived desperately over the years to get back to this weight. But with a stressful and busy work life, I struggled... continue here
October 19, 2018
The Secret to Losing Unwanted Weight Fast and Keeping It Off:
October 12, 2018
Lost 41 pounds and 4 dress sizes. I am in the best shape of my life. Wish I had seen this amazing video earlier:
August 31, 2018
We had this big family reunion coming up and suddenly I realized… I was terrified. I didn’t want to go because I didn’t know what people were going to think. I had a really rough year, and I gained 30 ugly pounds of fat. After starting The 2 Week Diet plan, I lost 5 pounds in the very first week! Watch the 2 week diet video here:
August 1, 2018
Hi! Studies have shown that those who lose the most weight in the first 2-4 weeks of dieting have the greatest weight loss results in the following year. So that means losing weight in the short term has a positive effect on the long-term results. This is why people that are trying to diet will try between 3 to 4 different diets a year. Nothing seems to be working so they keep on looking! When you don’t get results that can leave you frustrated and can kill your motivation completely. When you do get results you want to keep that momentum going. I was a bit sceptical at first as there are many programs out there that just don't cut it but after my first few days with this diet program, I must say I knew it was for me. This most amazing thing about this method is that it makes the process enjoyable and the recommended meals and prep guides are so easy to follow. Click here to read more:
July 7, 2018
Did you know there’s a “deep detox” you can do first thing in the morning to burn more fat? And the good news is It only takes 13-seconds! Here it is:
June 13, 2018
A very useful Workout Program for Women is