Short on time? Crank up your fitness routine with my preferred strength and cardio workout regimen
The X10 workout, a popular high-intensity interval training (HIIT) routine, combines strength and cardio exercises to deliver multiple benefits. This workout, typically structured as 10 rounds of interval training such as "45 seconds on / 30 seconds off," is known for boosting fat loss, building lower body strength, improving endurance, and sculpting lean muscle [1].
Adapting the X10 Workout for Different Fitness Levels
For beginners, shorter intervals or fewer rounds might be more suitable. For instance, they could start with 20–30 seconds of work, followed by longer rest periods, or complete just 5 rounds instead of 10. Intermediate users might follow the standard 45 seconds work / 30 seconds rest for 10 rounds, while advanced athletes can increase work duration, decrease rest time, or perform the workout in an AMRAP (as many rounds and reps as possible) style to maintain challenge [1].
Key Benefits and Adaptation Summary
| Benefits | Adaptation for Fitness Levels | |-----------------------------|----------------------------------------------| | Boosts fat loss | Shorter work intervals, longer rests for beginners | | Builds strength | Gradual increase in rounds or load | | Improves endurance | Increase intensity or reduce rest intervals | | Sculpts lean muscle | Use varied exercises targeting muscle groups |
The X10 Workout Components
The X10 workout consists of three to five rounds of squats, alternating lunges, alternating curtsy or side lunges, and burpees, each performed ten times. The burpee, a whole-body exercise, trains and improves strength, cardio, mobility, agility, muscular endurance, and cardiovascular fitness [1].
Modifications for Burpees
For those new to burpees or bodyweight workouts, or managing an injury, modifications are available to reduce the intensity. For example, a step in-out burpee is a less intense variation where feet are stepped out and back in one at a time instead of jumping. Another modification is the no-jump burpee, where the jump at the end of the exercise is skipped, and one stands up straight to full extension before beginning the next repetition. The plank burpee, which reduces the range of motion by holding a high plank position instead of lowering the chest to the floor, is another modification [1].
The Advantages of Compound Exercises
Compound exercises, such as those in the X10 workout, enhance overall strength, stability, and coordination. They also improve functional fitness and mobility by mimicking everyday movements. Moreover, resistance training, which includes compound exercises, is beneficial for future-proofing the body against aging effects, particularly by building stronger bones [1].
By adjusting interval timing, total rounds, and exercise modifications, the X10 workout offers a flexible, effective HIIT approach suitable for all levels [1].
- For beginners starting with the X10 workout, it's recommended to utilize shorter work intervals, extend rest periods, or complete fewer rounds to better accommodate their fitness level.
- Yoga, often associated with flexibility and relaxation, can be incorporated into the health-and-wellness routine alongside intense workouts like the X10 to promote balance and overall fitness.
- Scientific evidence proves that compound exercises, as demonstrated in the X10 workout, have numerous benefits for fitness, including enhancing overall strength, stability, and coordination, as well as improving functional fitness and mobility.
