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©2015 Emily Skye Fitness Pty Ltd

www.emilyskye.com

DISCLAIMER
The information, recommendations and guidelines that we provide in this guide are
not intended as medical advice or to replace medical advice given by a doctor or other
healthcare professional. In the case of illness or other medical condition, a doctor or health
professional should be consulted prior to commencing this program and diet. The information,
recommendations and guidelines given relating to exercise and diet are to be used as
guidelines for healthy exercising and eating. It is not intended to be a substitute for medically
prescribed diet or exercise. You are advised to meet with your general health practitioner to
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changes to your diet as a result of receiving this material.

Emily Skye Fitness Pty Limited and its officers, employees or agents give no warranty and
make no representation that the information, recommendations and guidelines contained
in this guide, and disclaim all liability for any loss, damage, cost or expense incurred by
reason of any person using or relying on this information, recommendations and guidelines
or by reason of any error, omission, defect, or misstatement contained in such information,
recommendations or guidelines.

2
Two of the biggest challenges I hear
girls talk about when they want to get
F.1.T. and toned, is they don’t have the
time to workout, or the money for an
expensive gym membership.

That’s why I have developed this series

of awesome fat blasting, toning and
sculpting workouts! They are only
10 minutes long and no gym membership
is needed! There are workouts in here
that require no equipment at all, as
well as workouts using simple
equipment from home.

This means you now have workouts

available to you that you can do
anywhere at anytime!

I want to give you these tools

so that no matter what is going
on in your life, you can still be
F.1.T. and healthy.
Why these workouts are effective

Now just because these workouts are only 10 minutes long doesn’t
mean that they are going to be easy or ineffective in your fitness
journey. I have created these workouts using my new Emily Skye
F.I.T. (Focused, Intense, Toning) training method, which combines
the very best in fitness, fat loss, & toning. There are both strength
training workouts and HIIT (High Intensity Interval Training) circuits,
so you have a variety of choices depending on what your body
wants or needs for the day.

So many people think that to lose fat and burn calories they need
to do long cardio sessions. However HIIT has shown to not only
make you burn calories during your workout, but it also creates
metabolic changes in your body making you burn calories and
fat for hours after. That’s why these workouts are so effective.

How to use this guide:

I’ve divided the workouts into sections by body part and then HIIT.
In each section, there is a workout you can do where there is no
equipment needed, or where basic home equipment is needed.
Then you can chose which body part you would like to focus on,
or if you are just after a quick fat burning HIIT session.

A quick note: The most optimal way to use this guide would be to
pick two shorter periods during the day that you can dedicate to
these workouts. Pick one body part workout and then do one HIIT
circuit. This will build strength as well as burn calories and increase
metabolism. If you can only spare one short period for the day then
just pick a workout that suits you and your fitness goals.

Who this is for:

Anyone and everyone can use these workouts. That’s what makes
it so great. They can be used as a start in your health and fitness
journey, or as a replacement to your other exercise routine when
you know you are going to have super busy day/week or month.
Because the workouts can be done anywhere and anytime it also
makes this guide the perfect travelling companion if you are
going away on holiday or for work travel.

4
It is important to warm up before you start your workout. The warm-up will
increase blood f low, reduce the chances of muscle injury, and will increase
the impulse speed between your brain and your nerves.

Before you start your workout I would recommend performing any of the six
warm-ups listed below.

SOME IMPORTANT NOTES:

• R
 est when needed during the warm-ups (unless specified). The warm-up should be
intense enough to get your heart rate up and get your blood flowing to your muscles.
The warm-up should not, however, completely exhaust you before your workout.

• The focus is about range of motion and recruiting the correct muscles, not necessarily
about getting through the exercises fast. Always ensure proper form to avoid injury!

• The six warm-ups listed can be done in whatever order you want and can also be
repeated as preferred. For variety, you can also mix up the exercise combinations
in the warm-ups once you have tried them all. Just ensure you hit all major body
parts that are about to be exercised and that you warm up for about 5-10 minutes.

5
Warm-up 1
See video HERE
Equipment required:
2 cones or markers

Warm-up instructions:
Set up cones or markers 10-15 meters apart.
Complete 3 rounds of the exercises below.
• High knees between the cones or markers
• Bum kicks between the cones or markers
• Walking lunges between cones or markers
• Side to left between cones or markers
• Side to right between cones or markers
• Run backwards between cones or markers
• Jumping skips between cones or markers
• Broad jumps between cones or markers

Warm-up 2
See video HERE
Equipment required: For complete exercise instructions go to
Skipping rope and a mat. www.emilyskye.com/members/login

Warm-up instructions:
Complete the following exercises 3 rounds. MEAT BREAKFAST SNACK LUNCH SNACK DINNER

Day 4 F.I.T. Quinoa Porridge F.I.T. Mini Omelettes Coriander and Lime Coconut Crusted Turkey Kerala Green Fish Curry
Prawns with Cucumber Patties with Yoghurt Dip with Brown Rice
• Walking lunges x 10 steps and Avocado Salad

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

• Plank rotations x 6 Day 4 F.I.T. Quinoa Porridge
F.I.T. Mini Omelettes with
1/4 Avocado
Black Bean and Lentil
Salad
F.I.T. Protein Muffins
(vegan) with 1 Protein
Palak Tempeh in Spinach
Curry with Brown Rice
Shake

• Skipping 20 seconds (10 second rest) x 8 rounds VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

• Walking lunges x 10 steps Day 4 F.I.T. Chia Pudding
Vegetable Sticks with
Ajvar Relish and 30
Almonds
Black Bean and Lentil
Salad
F.I.T. Protein Muffins
(vegan) and 1 Protein
Shake
Palak Tempeh in Spinach
Curry with Brown Rice

• Plank rotations x 6

REST DAY

Warm-up 3
See video HERE
Equipment required: Mat.

Warm-up instructions:
Complete 2 rounds of the exercises below.
• Lunge with twist x 5 each leg
• Knee tucks x 5
• High kicks x 5 each leg
• Plank rotations x 10
• Air squats x 10 119

• Lunges x 10

6
Warm-up 4
See video HERE
Equipment required:
Light dumbbells.

Warm-up instructions:
Complete 4 rounds of the exercises below.

• Star jumps x 20
• Single leg deadlift x 5 each leg
• Bent-over rows x 10

Warm-up 5
See video HERE
Equipment required:
Medicine Ball.

Warm-up instructions:
Complete 3 rounds of the exercises below.

• Medicine ball squats x 10

• Medicine ball shoulder press x 10
• Medicine ball sit-up x 7

Warm-up 6
See video HERE
Equipment required:
Mat.

Warm-up instructions:
Complete 4 rounds of the exercises below.

• Inchworms x 5
• Mountain Climbers x 30

7
Lower body 1
Equipment required: None
Warm-up: Use one of the six warm-ups
recommended as preferred.
Workout instructions: Complete the following
exercises with limited rest in between.
• AROUND THE WORLD LUNGE
– 5 circuits left leg
– 5 circuits right leg
• SINGLE LEG DEADLIFTS
(focus on balance and control)
– 10 reps left leg
– 10 reps right leg
• SQUAT INTO SQUAT JUMP
– 20 reps
Complete 3 rounds with no rest in between
exercises.

Lower body 2
Equipment required: Light dumbell
Warm-up: Use one of the six warm-ups
recommended as preferred.
Workout instructions: Complete the following
exercises with limited rest in between.
• AROUND THE WORLD LUNGE
– 5 circuits left leg
– 5 circuits right leg
• SINGLE LEG DEADLIFTS
(with light dumbbell)
– 10 reps left leg
– 10 reps right leg
• SQUAT INTO SQUAT JUMP
– 20 reps
Complete 3 rounds with no rest in between
exercises.

9
Upper body 1 Upper body 2
Equipment required: Box/step. Equipment required: Light dumbbells, Swiss ball
and box/step.
Warm-up: Use one of the six warm-ups
recommended as preferred. Warm-up: Use one of the six warm-ups
recommended as preferred.
Workout instructions: Complete the following
exercises for 50 seconds each, with 10 seconds Workout instructions: Complete the following
changeover to the next exercise. exercises (using light dumbbells for all) for
50 seconds each, with 10 seconds changeover
• BENCH DIPS
to the next exercise.
• SIDE PLANK ROTATION
• BENCH DIPS
• PUSH-UPS
• BENT-OVER ROWS
• LYING SUPERMAN
• SWISS BALL CHEST FLY
• PLANK LEG LIFTS
• RENEGADE ROWS
Repeat all 5 exercises for a second round. • SQUAT TO SHOULDER PRESS DUMBBELLS

Repeat all 5 exercises for a second round.

10
Full body 1
Equipment required: None
Warm-up: Use one of the six warm-ups
recommended as preferred.
Workout instructions: Complete the
following exercises back to back, with
limited rest.
• PLANK TO PUSH-UP
– continue for 60 seconds
• LUNGES x 20 steps
• BICYCLE KICKS x 20 each leg
• SIDE PLANK ROTATION x 5 each side
• STEP-UPS x 20 each leg
• ELBOWS AND TOES PLANK
– hold for up to 2 mins
(or until you cannot continue
with a straight back)

Full body 2
Equipment required: Light dumbbells,
and a kettlebell.
Warm-up: Use one of the six warm-ups
recommended as preferred.
Workout instructions: Complete the
following exercises back to back, with
limited rest.
• PLANK TO PUSH-UP
– continue for 60 seconds
• LUNGES
holding light dumbbells x 20 steps
• BICYCLE KICKS x 20 each leg
• SIDE PLANK ROTATION x 5 each side
• KETTLEBELL SWINGS
– continue for 60 secs
• ELBOWS AND TOES PLANK
– hold for up to 2 mins
(or until you cannot continue
with a straight back)

11
Core 1
Equipment required: None
Warm-up: Use one of the six warm-ups
recommended as preferred.
Workout instructions: Complete the following
exercises below.
• Hold an ELBOWS AND TOES PLANK
for 30 seconds
• Move straight into a SIDE PLANK for
30 seconds (left side)
• Move straight into a SIDE PLANK for
30 seconds (right side)
• Lay on your back and do 10 LEG LOWERS
use this exercise as your active recovery
Complete 3 rounds.
NOTES: If you are doing the side planks easily,
hold a light dumbbell above your shoulder (arm
straight) for the 30 seconds.
Core 2
Equipment required: Mat and light dumbbells.
Warm-up: Use one of the six warm-ups
recommended as preferred.
Workout instructions: Complete the following
exercises below.
• Hold an ELBOWS AND TOES PLANK
for 30 seconds
•M
 ove straight into a SIDE PLANK for 30 seconds
(left side) holding a dumbbell straight above
your shoulder
•M
 ove straight into a SIDE PLANK for 30 seconds
(right side) holding a dumbbell straight above
your shoulder
•L
 ay on your back and do 10 LEG LOWERS
use this exercise as your active recovery
Complete 3 rounds.
12
HIIT Circuit 1
Equipment required: None
Warm-up: Use one of the six warm-ups
recommended as preferred.
Workout instructions: AMRAP (As Many Rounds As
Possible) of the following exercises for 10 minutes.
• 10 BURPEES
• 15 AIR SQUATS
• 20 MOUNTAIN CLIMBERS (each leg)
HIIT Circuit 3
Equipment required: None
Warm-up: Use one of the six warm-ups
recommended as preferred.
Workout instructions: Complete one minute of
maximum reps of the following exercises. Keep
rest between exercises to 20 seconds or less, and
repeat all exercises twice. On the second set of
each exercise, aim to get within 10% of your first set
total e.g. if you got 50 squats in set 1, aim to get at
least 45 in set 2.
• PUSH-UPS
• AIR SQUATS
• SHUTTLE RUNS (run up and back 10m)
• BICYCLE CRUNCH
(legs in the air, aim to touch your toes)
HIIT Circuit 2
Equipment required: Kettlebell and light dumbbells
Warm-up: Use one of the six warm-ups
recommended as preferred.
Workout instructions: AMRAP (As Many Rounds As
Possible) of the following exercises for 10 minutes.
• 10 BURPEES
• 15 KETTLEBELL SWINGS
• 20 SQUAT TO SHOULDER PRESS DUMBBELLS
(light)
HIIT Circuit 4
Equipment required: Light dumbbells and mat
Warm-up: Use one of the six warm-ups
recommended as preferred.
Workout instructions: Complete one minute of
maximum reps of the following exercises. Keep
rest between exercises to 20 seconds or less, and
repeat all exercises twice. On the second set of
each exercise, aim to get within 10% of your first set
total e.g. if you got 50 squats in set 1, aim to get at
least 45 in set 2.
• PUSH-UPS
• DUMBBELL SQUAT (light)
• SHUTTLE RUNS (up and back 10m)
• BICYCLE CRUNCH
(legs in the air, aim to tough your toes)
13
HIIT Circuit 5
Equipment required: Kettlebell,
light dumbbells and a bench or a step
Warm-up: Use one of the six warm-ups
recommended as preferred.
Workout instructions: Set a timer for 20 seconds
work and 10 seconds rest. Complete 8 rounds of
A1 and A2 (4 rounds each in total) for a total of 4
minutes. Have a 30 seconds rest and then do the
same for B1 and B2.

• A1. BENCH DIPS

• A2. MOUNTAIN CLIMBERS
• B1. PUSH-UPS
• B2. SQUAT JUMPS

NOTES: The term TABATA mash up is

used when two exercises are used in the
same TABATA round. Do the first
exercise in the first interval, the second in
the second interval, the first again in
the third interval and so on,
always with 10 secs rest.

HIIT Circuit 6
Equipment required: Kettlebell,
light dumbbells
Warm-up: Use one of the six warm-ups
recommended as preferred.
Workout instructions: Set a timer for
20 seconds work and 10 seconds rest.
Complete 8 rounds of A1 and A2 (4 rounds
each in total) for a total of 4 minutes.
Have a 30 seconds rest and then do the
same for B1 and B2.

• A1. K
 ETTLEBELL SUMO
DEADLIFT HIGH PULLS
• A2. BURPEES
• B1. STEP-UPS (with light dumbbells)
• B2. PUSH-UPS

14
Stretching after your workouts help your muscles to relax and restore
flexibility to tightened and shortened muscles. It’s also great to stretch
on your rest days.

Forearms / Wrists

Hold
5-10 se
each st cs
re
Performtch.
times. 3

15
Shoulders
Shoulders

arm
Pull your chest
u r
across you feel it
until yo rough
h
stretch t ulders
your s h o

Triceps

Put one
arm behind
your head &
push down o
your elbow w n
it
your other armh
to stretch you
r
triceps

16
101
Chest
Chest

Gently t
ins
push aga ntil
u
the wall l it
you fe e
hrough
stretch t hest
your c

Chest // Shoulders
Chest Shoulders / Triceps
Biceps

Lin Interloc
hands bk fingers k
e
your kn hind push ha &
n
& gently ees away fr ds
p om
upward ull your bo
dy

17
102
Lats / Obliques
Obliques / Back

Stretch
en
up tall th side
o u r
lean to y ing your
p u ll
gently arm. You
e
opposit feel this
should ur
down yo
side s

Link han
behind ds
knees & your
w
arched ith an
gently p back
ull
to stretc upward
h your
back

103
18
Trunk
Trunk

Gently
r
twist you y
d
upper bo side
to
from side eping
while ke
and
your hips ill
legs s t

Neck
Neck

Gently
warm up your
neck by tilting
your head on e
ach
side, look up &
down & look fr
om
side to side

19
20
105
Quads

r foot
Hold you ur leg
o
& push y il you
back unt etch
feel it str h
throug .
d
your qua

While
Quads
Hips / Quads keeping your
body upright put
one knee out in fr
on
& push your hips t
forward until you
fe
it stretch through el
your hip & quad

106
21
Groin

t
Place fee eel
&p
together utward
o
your feet ands while
rh
with you ur elbows to
using yo h your knees
s
gently pu the ground.
tow a rd
ep your
Try to ke aight.
back str

107
22
Calves
Calves
To stret
your calf mch
push forw uscle
a
keeping y rd while
our back
leg fairly
The furthe straight.
r
you push forward
the m
intense th ore
e
stretch!

FullBody
Full BodyStretch
Stretch

This stretch
is great for
opening up your
back, neck, chest,
hips & shoulders
& stretches out
your calves &
hamstrings!

23
108
Hamstrings
Hamstrings

Bend one
ur
knee & put yo y in
htl
other leg slig h your
w it
front of you sh down
u
foot flexed. P leg with
on you r b e n t
stretch
your hands to of the
the hamstring
other leg

Whil
keeping e
back str your
gently le aight,
towardsan forward
y
until yo our foot
u
stretch feel it
your ha through
mstring
s

24
Back
Back //Glutes
Glutes // Neck
Neck

Put one
over your foot
twist arou knee &
n
over your d to look
Use your u shoulder.
p
push your per arm to
your body leg across
.Y
feel this ac ou should
ros
glute & ba s your
ck.

Hamstrings//Glutes
Hamstring Glutes

n your
Lay flat o e your
s
back & u ull your
p
hands to our chest.
knee to yld feel this
You shou amstring
in your h te
& glu

25
110
Hamstrings//Glutes
Hamstring Glutes
Gently
pull your le
towards yo g
chest to fe ur
stretch thro el a
your hamstrugh
ing
& glute

Hold
Hold each
each stretch
stretch for
forapproximately
approximately20-30 seconds!
5-10 seconds!

26
111
27