The very fact that you are watching this video means you want self-improvement. You are in the right direction. Keep going...

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 :) 👇

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.

watching at 2 am. feeling motivated, now i'm gonna sleep.

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 ✌🏻

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!

White Okay kzfaq.infoUgkx6K7NWahp9y3ir1gVAwysOCHOOPSnWZbw . 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…..

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

Watching at night at 3:00 am, feeling motivated now I'm gonna sleep.

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.

2 years later and I am still using this video. Love it Rowan. You are the man

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.

This worked for me. Lost 17 kilos in 4 months doing this every morning and keeping a track on the calorie counter. 👍👍👍

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. 🤞🏼

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

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!

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 ❤

Day 1 Love this workout, totally doable.. but left my heart pumping and a good sweat up for a quick morning workout

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!

Started this today by turning my laptop on. Will try more tomorrow.

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)

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 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

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!

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!

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.

Omg those 10 minutes must feel like an eternity.

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.

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

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

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.

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.

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!

I would suggest start by doing just 20sec and when u feel used to it then slowly increase time...

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.

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.

Sir you made my life very simple... I have been following these exercises for 2 years .. and now I've changed my self ..

Awesome 10 minutes workout!! Body feels great afterwards …feeling great!!😎

Thanks Mate , I am exhausted

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.

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!

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✅

I paused this vid 6 times so that he can take rest ......no need to thanks brother ❣️

Mad respect to this man he appeared to be exhausted while doing the workout to motivate us

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.

Starting the day with these routine, feeling better and having a better performance in the gym and football

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!

Motivation!!! He didn't do a lot of talking and concentrated on the exercises for us!!

Thanks for the workout, Rowan. You Rock, brother. Peace

thank you man for this very balanced routine. I tried 3 rounds of your routine with 3 minutes rest between 2 rounds and it made my day! Thanks again!

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💐

I paused the video to let him rest

Very good workout no nonsense, simple and effective.

This routine is so healthfully. So continue this routine for 1 month after all you realize that it's unbelievable

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🇮🇳

This is the first natural trainer I’ve seen on KZfaq in a LONG time. Awesome workout man. Thanks for sharing

It's 2022... N i have already started and quit and started again! No matter what, this ones always my go to exercise! I'm happy that I've started again!

I found your channel Rowan July 2022. I know it's a men's workout but I am trying to get my abs back. Since covid lost alot of motivation, fitness level & energy. Can't wait to do some of your intense workouts.

I’m still laying on my towel catching my breath. Powerful circuit. Thank you , Rowan!!

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!

Thank you so much for the workout. Personally for me, the half burpees and the squat jump are the most challenging. I weigh a 100 kgs as of last week. Hopefully this helps

This is like the perfect morning routine. Love it

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

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

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 ;)

Awesome! And I've loved practicing your ways since 2020 pandemic lockdown.

This guy goes straight into it, no intro, no blabla, just go to work, appreciate that ! Great morning routine !

Thanks rowan it's you because of who I could achieve my fitness goal Simply love you

It’s my first time cardio exercise since 2020 but I managed to achieve 80% of ! Thank you for the great video ! Actually I will do these exercises when I don’t have much time to work out !

I'm gonna do this everyday for 2 weeks along with a calorie deficit of 500 calories. I'll make sure to update after every workout. Any replies would be a helpful reminder to keep going :) Currently: 166 lbs Goal: 140 lbs Day 1: ✅Pretty challenging, I kinda underestimated how hard these exercises would be. Day 2: ✅Again, pretty hard. I feel sore around my ab area, I don't know if that's good or bad. I think what made this time easier than the first time was that I had another video in the background to listen to. This made me focus less on the amount of time left for each exercise. Day 3: ✅Getting in the grove of things, I was surprisingly able to do at least half of the exercises without stopping. Day 4:✅ Day 5:✅ Day 6:✅ Day 7: ✅Doing pretty good, I'm shocked that I've been able to be consistent with this. Tomorrow i'll update my weight and see how much has changed so far. UPDATE: 160 lbs Day 8:✅ Day 9:❌ Sadly I wasn't able to do this today because I was out with friends the whole day. I'll make it up tomorrow by doing this twice. Day 10:✅ I did 2 today to make up for yesterday. I'm thinking that for the next couple days ill do these exercises twice a day. Day 11:✅ Day 12:✅ Day 12:✅ Day 14:✅ LAST DAY!!! Will update tommorow :) Down to 156! Lost around 10 lbs within 2 weeks

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

This is may routine a long ago , on these exercises I have tried my heart and heal my mind from panic attacks, thank you Roman

Awesome experience..full day energetic..I can't start my day without this..

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!

Starting this yesterday. Going for a 60 day challenge. LET'S GO!!!! Day 1: DONE Day 2: DONE Day:3 Done Day4: DONE

I really do love this workout from you I have just saw your channel and I begin to love it I believe this will help me a lot because I work all day at work. GREAT JOB SIR 💪🏽💪🏽💪🏽

Started with 30 min to complete the whole to workout to finish it in12 min ...a full effective workout and effects are also visible ..thanku

one of the best fitness video contents I have seen on KZfaq . No shit talks only workouts. great, keep it up.💪

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 👏👏

At the grand old age of 42 I’m finding some of the exercises tough on my knees, so I swapped the half burpees for full burpees and just did squats instead of squat jumps. It’s made all the difference!

holy heck my guy . i wasnt expecting that much of a workout off 10 mins , subbed and thank you

Absolutely love this routine! Feels great having accomplished without stopping.

Tried it out on the first day. Feeling really good and exhausted after this 🤩. Thanks mate 😙

Awesome workout. Doing this 3 time per week. Thank you, man. All the best.

Great video, quick&easy to follow&do. Thank you💚👍👍

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!

I'm out of my breath just by watching him doing this

Just started this today, I'll aim to do it for 2 weeks straight and hope to give an update.

On my first try I can't even proceed to the next 5th set. But as a dancer during my college days, i thought that I can apply dancing routine psychology on this, since then I always think that the sets are a dance moves. So now, I can easily copy in exact perfect form as how Rowan did in this vid, anytime of the day without missing those blood pumping sets. I lost 12 lbs or weight and got back my once maintained BMI. So yes, it is all about setting your mind to get on in pursuing your goals 🎉. Thanks Rowan!

So no one is gonna talk about the level of editing and recording. Man did a great job.

Keep on liking this comment so I remember to come back every day! 😊

Super workout 😃 thanks Row you are great 💪

This is so good. I am doing it despite the obvious difficulty. If it was easy, anyone could have done it. IT'S THE HARD THAT MAKES IT GREAT Many thanks sir

High knees are actually a lot harder than jumping jacks, and yet he makes it look effortless.

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

I started this routine 2 days ago, it's impossible for me to hold the 45 sec for now, I can hold only 25-30sec. But I'm not going to give up, it will come! thanks for this vid !

Couldn’t do it as shown, but I will in a few days. Great Routine! Thanks

An ad for cryptocurrency started playing in the middle of the workout so I’ve been stuck doing burpees for 20 minutes.

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

Rowan appreciation post: I was skimming through KZfaq 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 🇧🇩