Weight loss coach who shed 45LBS reveals his simple 10-MINUTE 'no excuses' workout that can be done anywhere without any equipment

DAILYMAIL.COM ^ | 25 October 2023 | ERICA NARDOZZI

[dennisw]

Andrew Holmes has more than 264,000 followers on TikTok He recently demonstrated his three-move workout that can be done anywhere Holmes did the exercises in his bathtub and on his living room table

A Canadian weight loss coach who shed 45 pounds and transformed his body has revealed his 10-minute 'no excuses' workout that can be done anywhere.

Andrew Holmes, founder of Weight Loss Warriors, has more than 264,000 followers on TikTok, where he shares fitness and nutrition tips.

The content creator, who uses the handle @andrewholmes79, recently demonstrated his effective three-move workout.

'If you're trying to lose weight and always bulls*****g yourself that you never have time to exercise, here's the simplest 10-minute workout that you can use to smash that excuse,' he said at the start of the video.

Summary>>>> 10-MINUTE WORKOUT Set a timer for 10 minutes and repeat the following three-move sequence as many time as you can:

10 squats 10 pushups 20-second plank

[Retrofitted]

Stand in an open doorway, facing a jamb, feet shoulder-width apart. Hold onto the jamb with both hands -- you'll need the stability and to take some of the pressure off your knees, raising yourself a bit on your toes. Next, lower yourself by bending the knees but don't throw your butt backwards as you do so: this forces the knees slightly in front of the feet. I don't go lower than what looks like sitting on an invisible chair (and on bad days I don't even get close to that). Go REALLY slow -- it takes me 3-5 seconds to complete a repetition. When you straighten, be sure to keep your back straight and raise straight up, flattening your feet as you do so (staying on my toes when I come back up sparks a twinge now and then, right behind the kneecap).

Whole lotta words, but I hope it helps. As with any exercise, don't do it if it hurts, consult a doctor, etc etc etc.

[Freedom4US]

“If you’re trying to lose weight and always bulls*****g yourself that you never have time to exercise …”

…. You’ve already lost the plot. 10 minutes a day does not achieve 45 pounds fat loss. Not a chance, “you can’t out run your fork”, and it’s just silly to suggest crap like this.

[Freedom4US]

You ain’t kiddin’.

After I shed 60 in about 7-8 months, I carried my Honda eu2000 portable generator up a flight of stairs. It weighs 45 pounds, and has a convenient carrying handle.

I couldn’t BELIEVE how much that weight felt on my feet, knees, ankles etc. I was carrying that much extra, and more, around every day all day everywhere. It’s crazy, I tells ya!

[dennisw]

I know a lot about weight resistance training. I guarantee you he is doing a lot more than this routine. I can tell when people spend a lot of time in the gym. He does.

Of course you are correct about the author spending loads of time in the gym. But I posted this because he is giving people a great, no excuses, place to start. Do you think you could do his three step routine for 10-20 minutes? The three steps being 10 squats - 10 pushups - 20 second plank. I think I could do 5 minutes worth and build from there. My current exercise is fast walking outside. Not on a treadmill. Too boring.

[dennisw]

I have another health tip. Never ever drink ice cold liquids during a meal. It kills your digestion. Even better is zero liquids with a meal. A cup of black coffee afterwards is OK for digestion. Hot soup to begin a meal is OK.

[dennisw]

Sounds very interesting and effective. You are lucky your nephrologist prodded you to try that out. I prefer walking outside, but I do treadmill in the gym 2-3 times a month to see how fast I am walking. And to see what my heart rate is.

When I do treadmill, I always pick the video of walking through a National Park in our Southwest. As I walk the incline changes along with the incline of the trail I am on.

[dennisw]

You can have as much salad as you want, as long as you control how much salad dressing you eat.

I really good salad dressing is diet Kraft Miracle whip with lemon juice. You can stretch that salad dressing a long way, which helps your calorie intake. Many body builders will use vinegar and lemon juice for dressing, because there is almost no calories in that.
_______________________

Maybe try this. Sometimes I have two salads at the table. A more greasy and vinegary and delicious salad. Then in another bowl some plain cut up vegetables. Maybe a cut up apple. I eat from each as I go along.

[luckystarmom]

I have knee issues and got a new hip last year.

I just got an e-bike last month. I love it! I’ve been riding a lot.

I’m wondering how it will impact my knees, and I’m wondering if I’ll loose weight. Fitbit says I’m getting a good workout. Much more cardio than walking.

[Jonty30]

Have as much as you want.

[Arlis]

HELP! I want to do this - need to lose 25 lbs - was runner until I was 69 - now am 78. Arthritis under knee-caps killed my running.

I don’t snack, eat sweets, & only junk food is fries a couple times a week.

I can do the squats and plank - but not the pushups (used to be a strength of mine) because of arthritis in my wrists and elbows.

What can I do to replace the pushups?

[LittleBillyInfidel]

When I do treadmill, I always pick the video of walking through a National Park in our Southwest. As I walk the incline changes along with the incline of the trail I am on.

That's great! Yeah, the resistance on the bike also goes up when the trainer hits a hill. With your program, it would be cool if the trail guide gave a history tour while hiking! Learn & burn!

[bimboeruption]

I’ve got skinny genes.

[taterjay]

I think I learned this on FR one time.

You can’t outrun your fork!

[dennisw]

Do the squats and push-ups. For arthritis take Jarrow MSM powder + vitamin C + glucosamine HCl powder. Do not waste your money on expensive capsules and tablets.

Read the 2000+ customer reviews for Jarrow MSM >>>>> https://www.amazon.com/Jarrow-Formulas-Strengthens-Joints-1000/dp/B0013OSJ7S

glucosamine HCl powder -—— https://www.amazon.com/dp/B00NG1N8M2

[LittleBillyInfidel]

Thank you for that, Be Free! I’ll take your advice and focus now on the longer rides. It took a while to get used to all of this, especially the bike seat! I suspect when I exit out of these beginner trails, and graduate to Intermediate, the routes will be longer. Thank you again for sharing this! Best, Billy

[Arlis]

Uh - said I can’t do pushups.

Been taking Glucosamine, HCL, Chondrotin etc. for 23 years.
That’s what kept me running from 55 to 69. And playing the guitar. I had to quit both because of the osteo in early 50’s...came back strong with them.

Now the problem now is rheumatoid - whole different animal. And I am taking a number of natural proven remedies and have been for years. But it’s worse in my wrists than anywhere.

[Arlis]

I am extremely active for my age going 100mph all day with physical activities, a lot outdoors. I out-do most men in their 50’s.

Hauling/splitting heating with firewood, running JD 5045E tractor & implements. Just built 2-car garage pretty much by myself, converting my 20 year old tractor shed.

Live in forest in 5 BR/3BA log home my sons & I built ourselves, 1/2 mile from paved road.

[LittleBillyInfidel]

Hi Kelly! Sorry for the late reply. The Pro-Form cycle was free, but I had to contract to 3 years IFit app subscription in exchange. Each year will run about $360.00, I think. Never in a billion years would I ever imagine doing this peleton style work out! I’m more of a weight lifter guy, but I like it! Let me know if you get one!

[Old Grumpy]

LOLOL! Good one!

[Westbrook]

Best thing about intermittent fasting is that I can eat whatever I want. Pizza, ice cream, steak, pasta and pesto, cheese, eggs and bacon, pancakes and waffles smothered in butter and real maple syrup.

I just can’t eat it WHEN ever I want, and I can’t eat beyond satisfaction, and I have to take a light day at least a couple times a month.

You’re right about not having to be fastidious about the fasting/eating hours.
Some days I fast longer, some days I fast less.