We want you to experience the fat-burning, muscle-building, body-sculpting power of a real 600 Secs workout.
So check out this Total-Body Cardio workout from 600 Secs with Devin Wiggins – FREE of charge!
Whenever you’re ready, grab a towel and a water bottle, or invite a workout buddy to join you, and start streaming.
Here’s Your FREE 10-Minute Workout From 600 Secs
This one video shows how a 600 Secs workout can pack the benefits of a much-longer workout into a fraction of the time.
And here’s the good news – Total-Body Cardio is just the beginning.
The 600 Secs program features over 40 more results-focused workouts — for abs, booty, legs, arms, core, resistance, cardio, and recovery – that you can combine and stack together to reach any goal.
Trainer Devin Wiggins learned the secret to creating quick and efficient workouts while working with A-list celebrity clients, who struggled to find time for fitness in their busy days.
He designed 600 Secs using short bursts of high-intensity exercise to maximize fat burn, while at the same time building muscle to help you get lean and strong.
Every 10-minute session is a different challenge – but every move has a modifier (a member of the cast who demonstrates an easier version of each move), so you can work at your own pace and still get great results.
How 600 Secs Can Help You
Because each workout is fast and efficient, there’s no excuse when it comes to sticking with the program.
No matter your schedule, no matter how demanding your life gets, with 600 Secs, you can fit a great 10-minute workout into your day.
Many fitness experts believe that short, high-intensity workouts can be one of the most efficient ways to burn fat.
Devin designed 600 Secs to rev your metabolism and maximize your caloric burn and muscle-building in just 10 minutes — and he doesn’t let a second of that time go to waste.
And when you have more than just 10 minutes to exercise, Devin shows you how to stack two or more 600 Secs workouts to increase the challenge, improve your results, and further customize your routine to help you reach your goals.
You can stack a cardio workout with a resistance workout, finish a full-body workout with an abs-focused routine, or opt for 600 Secs of recovery after a particularly demanding session, for example.
The choice is yours.
What You Need to Start 600 Secs
You need a light set of dumbbells or resistance bands to do some of the workouts. We also recommend you use a mat for comfort and support.
Meet Devin Wiggins
All the years he spent helping busy, A-list celebrity clients get and stay in shape have taught Devin Wiggins one very important lesson — the most effective workouts are the ones that actually fit into a busy schedule.
That’s what inspired him to start creating short, time-efficient workouts that deliver exceptional results — the secret behind 600 Secs.
“Many people struggle with consistency because of time. That’s often the biggest challenge,” says Devin, who keeps a demanding schedule of his own as a trainer and instructor at Rise Movement, and the owner of Shape True Health.
“For instance, say you’re meeting a personal trainer somewhere — you need to get dressed, get in your car, drive there, park, do the workout, drive back, shower. That can take two hours, or even three hours, depending on how far you have to travel.”
The 600 Secs workouts are specially designed to fit into your day no matter how busy you are.
Devin’s fitness journey began in Highlands Ranch, Colorado, where he studied health and exercise science at CSU Fort Collins.
After college, he completed numerous certifications from the National Academy of Sports Medicine (NASM).
Now based in Los Angeles, Devin implements a three-tier system for every client.
First, he assesses their fitness level, next he addresses areas for improvement based on their goals, and finally, he helps them rebuild their body.
“If someone isn’t getting the results they want, or if they’re lacking in motivation, I’ll ask directly, ‘What’s holding you back?'” Devin says. “We’ll talk it out. We’ll work together to reset their goal, and design a plan that fits that person’s specific needs.”
That’s why he designed 600 Secs — so that each workout could stand on its own, or be stacked together with other 600 Secs workouts — so anyone doing the program could tailor it to their own particular goals, needs, and schedule.
600 Secs by Beachbody On Demand– Frequently Asked Questions
Want to learn more about Beachbody on Demand’s 600 Secs?
Here are the answers to some of the most frequently asked questions about the 600 Secs program.
How long are the 600 Secs workouts?
Each workout lasts 10 minutes, but you’re encouraged to stack two or even three workouts together in a single day to customize your 600 Secs fitness program around your goals, so you can get faster, more targeted results.
Who can benefit from 600 Secs?
It’s designed for anyone who’s “time-challenged” but still wants to stay fit.
If you’re busy and need a fast workout you can crank out first thing in the morning, between meetings, or whenever you’re short on time, 600 Secs is for you.
Just be prepared for 10 minutes of maximum intensity.
That said, you don’t have to be in crazy-good shape to train with Devin. Every workout has a modifier, so even if you’re just starting out on your fitness journey, you can work at your own pace and get amazing results.
What equipment do I need?
It’s recommended you use a mat, as well as light dumbbells or bands for some workouts, although you’ll also find many that require only body weight.
What nutrition plan should I follow?
Your Beachbody On Demand membership includes access to two proven nutrition programs — Portion Fix and 2B Mindset.
Portion Fix with Autumn Calabrese is a portion-control program that takes the guesswork and emotions out of eating perfectly sized meals.
2B Mindset With Ilana Muhlstein, M.S., R.D.N., is a flexible approach to weight loss that lets you eat larger volumes of food to feel satisfied.
How many workouts are included?
There are 42 workouts currently in the program, and more are added regularly.
They include abs, booty, legs, arms, core, resistance, cardio, and recovery, all of which can be combined to help you reach your goals.
When and where should I do the workouts?
Whenever, wherever. You can fit in a 10-minute routine before breakfast, after work, or between errands.
600 Secs is convenient for travel because the workouts are short and require very little space.
This flexibility encourages workout consistency, which is one of the keys to achieving any fitness goal.
Can I do more than one workout a day?
Yes! Each 10-minute routine is designed to be effective on its own, but you can easily stack two or three together to accelerate your results.
The number of 600 Secs workouts you do each day depends on your schedule, goals, and fitness level.
The great thing about exercising just 10 minutes a day is that it’s easy to fit into just about any lifestyle. You’re in control.
Where can I stream 600 Secs?
All of the 600 Secs workouts and program materials can be found within the member portal on Beachbody On Demand, previously on Openfit.
To try 600 Secs — or any of the proven Beachbody programs — sign up here.
Generally, aim to do either : 30 minutes of moderate-intensity cardio activity at least five days per week (150 minutes per week) at least 25 minutes of vigorous aerobic activity three days per week (75 minutes per week)
Openfit makes healthy living simple and fun by putting your fitness, nutrition, and community support in one app. It's a new way to lose weight and get in shape—right at home. Stream LIVE classes with a LIVE certified trainer to personally coach you, so you get the absolute most out of your workouts!Why are some people lazy to exercise? ›
“The inhibition is evidence that people tend to approach sedentary behavior at the brain level. People are able to avoid sedentary behavior but they have to invest more resources in this task.” In other words, our brains don't have to work too hard when we're thinking about being lazy and avoiding physical activity.What is the most you should workout in a day? ›
As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more. Reducing sitting time is important, too.Is walking enough cardio? ›
A perfect cardio workout makes your heart work harder and faster, giving more oxygen-rich blood in an efficient manner to all the muscles, organs and tissues of your body. According to the best cardiac surgery hospitals, walking is considered to be the best form of cardio activity.What happens if I do cardio everyday? ›
Even if you don't cut back on your calorie consumption, a half hour of cardio exercise a day could result in losing at least a pound a month (one pound equals about 3,500 calories). Exercising more frequently and making dietary changes could result in even greater weight loss.How much does Openfit cost per month? ›
$8/month: For the $8/month membership, Openfit charges you once per year at a base price of $96. You're able to cancel at any time.Is Openfit good for beginners? ›
Openfit Live's walking classes are awesome for beginners. “You can work on building the habit of showing up for the workouts, without having to worry too much about learning new skills or doing things that might be uncomfortable,” Craig says.Is Openfit a good workout? ›
The answer is Openfit. With so many different workouts to select, both in terms of programs, on-demand and live classes, Openfit really does feel like the only fitness app you need. As far as on-demand workouts go, the library is vast and you'll definitely find more than enough exercise routines to follow along to.What is the healthiest exercise? ›
Walking. Walking is simple, yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood, and lower your risk for a number of diseases (diabetes and heart disease, for example).
1. Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes.What's the quickest way to get fit? ›
- Try HIIT Workouts. ...
- Incorporate Yoga or Pilates into Your Routine. ...
- Incidental Exercise Burns Calories. ...
- Team Up for Faster Results. ...
- Be Realistic About Your Goals. ...
- Understand Alcohol's Contribution.
- Exercise Daily. It is far easier to make exercise a habit if it is a daily one. ...
- Duration Doesn't Substitute for Intensity. ...
- Acknowledge Your Limits. ...
- Eat Healthy, Not Just Food That Looks Healthy. ...
- Watch Out for Travel. ...
- Start Slow. ...
- Be Careful When Choosing a Workout Partner.
Walking is the most natural and beneficial movement for human beings. Every few days, include some high intensity work that significantly challenges your strength, power, and/or capacity to sustain high energy output for a short period of time.What happens if you don't exercise for a year? ›
Not getting enough physical activity can lead to heart disease—even for people who have no other risk factors. It can also increase the likelihood of developing other heart disease risk factors, including obesity, high blood pressure, high blood cholesterol, and type 2 diabetes.When should you stop exercising? ›
- You Feel Chest Pain, Pressure, Discomfort. ...
- You “feel the burn." ...
- Pain or tenderness that doesn't go away. ...
- Chills, headache, severe muscle burning or blurred vision. ...
- Sore, stiff muscles the day after a workout session. ...
- An elevated heart rate upon awakening.
Exercise Every Day for Benefits
After a month or two of working out 30 minutes a day, you may have increased confidence, a boost in mood, better sleep, and enhanced muscle tone and cardiovascular health. You may have lost some fat, and clothes might fit better.
So, what exactly is "too much" exercising? Well, it depends on factors like your age, health, and choice of workouts. But in general, adults should get around five hours a week of moderate exercise or two and a half hours of more intense activity.Will working out twice a day make a difference? ›
Working out twice a day also improves your overall performance. Training twice a day triggers accelerated growth of muscle mass and strength. Training volume is a vital factor for all goals related to fitness. To put it differently, when you create a good two-a-day workout plan, you can reach your goals a lot faster.What is a good distance to walk everyday? ›
Walking is a form of low impact, moderate intensity exercise that has a range of health benefits and few risks. As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles.
Walking might not be the most strenuous form of exercise, but it is an effective way to get in shape and burn fat. While you can't spot-reduce fat, walking can help reduce overall fat (including belly fat), which, despite being one of the most dangerous types of fat, is also one of the easiest to lose.How many miles is 10000 steps? ›
An average person has a stride length of approximately 2.1 to 2.5 feet. That means that it takes over 2,000 steps to walk one mile and 10,000 steps would be almost 5 miles. A sedentary person may only average 1,000 to 3,000 steps a day. For these people adding steps has many health benefits.Why you shouldn't exercise every day? ›
Your Weight Loss Grinds to a Halt
Exercise taxes your body, and working out too hard and too much can increase stress hormones like cortisol. And persistently elevated cortisol levels are associated with obesity and a larger waist circumference, according to a February 2017 study published in Obesity.
"Cardio-only workouts will put you at higher risk for joint pain, breakdown, and injury since strength training is necessary for increasing and maintaining bone density as well as strong tendons and ligaments," she explains.Why you shouldn't do cardio everyday? ›
If you only do one kind of exercise, every day, you put your body at risk of overuse injuries. Cardio is a major culprit of this because movements like running and jumping put so much pressure on your joints. Injuring yourself out of your workout routine will definitely be a setback to your weight-loss goals.Is Openfit owned by Beachbody? ›
The Beachbody Company will be the parent company of three content and technology-driven businesses: Beachbody On Demand (BOD), Openfit and Myx.How is Openfit different from Beachbody? ›
I would break it down this way, Beachbody is an awesome platform that has hundreds of workouts to choose from, all of which are part of dedicated programs. Openfit, on the other hand, is more for a la carte workouts and live workouts.Is it easy to cancel Openfit? ›
You may cancel your subscription at any time. You will continue to have access to the streaming service until the end of your current billing cycle. You will not be billed for subsequent renewals.Does Openfit have live classes? ›
Openfit's trainers teach live workouts more than 10 hours every day including HIIT, strength training, barre, yoga, walking/running and more that range from 15-40 minutes. After just 14 days of experiencing Openfit Live's dynamic mix of live classes, you can get the same motivation of an in-person workout—for FREE.Is Beachbody hard? ›
Beachbody isn't the most social fitness program, but it's straightforward and a good value -- particularly good for those looking to lose weight while toning muscle.
Openfit is a mobile application that monetizes private training and exercise classes through subscriptions. The packages range from roughly $40 for three months to $100 per year. The company says it has approximately 130,000 subscribers.How long are Openfit workouts? ›
It's easy to find workouts that don't call for any equipment, and the classes are all between 10 and 45 minutes, with most in the 25- to 35-minute range. No matter how you choose to use it, getting in a workout doesn't require too much thinking.Which exercise is best for belly fat? ›
- Walking, especially at a quick pace.
- Group fitness classes.
As a general rule, swimming burns more calories than walking. Health Status reports that if you weigh 150 lbs, swimming at a moderate pace for 30 minutes burns 207 calories. Pick up the pace and you'll burn 333 calories in 30 minutes.How much exercise should a 60 year old get? ›
do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both. reduce time spent sitting or lying down and break up long periods of not moving with some activity.Can you develop muscles after 60? ›
Retirees, take note and flex that bicep: 2017 can be the year you start building muscle again. Repeated research has shown that, through weight training, men and women in their 60s and beyond can grow muscles as big and strong as an average 40-year-old.What exercise activates the most muscles? ›
Squat. The squat is the king of all exercises. Squats hit most muscle groups in the body, with emphasis on the core and large lower body muscles. The more muscle mass and motor units recruited during an exercise, the better the exercise for burning body fat, and the squat is the best of them all.What exercise burns belly fat the fastest? ›
High-intensity interval training (HIIT): It is probably one of the fastest and most efficient ways to lose stomach fat and reduce the overall body fat percentage. HIIT is a high-intensity short period of exercise that usually doesn't exceed 30 minutes, with short breaks of recovery periods of 30-60 seconds.Is it better to workout in the morning or at night to lose weight? ›
Morning workouts are ideal for burning fat and losing weight, but afternoon workouts may give your performance a boost, since you'll have eaten a meal or two by the time you get going. “Any time you eat, your blood sugar levels rise,” Hackney says.What exercise burns the most calories in 30 minutes? ›
Running at even a slow pace burns a lot of calories for 30 minutes. On average, running burns between 10.8 to 16 calories per minute and putting it at the top of the list of workouts that burn the most calories.
- Make it fun. Find sports or activities that you enjoy, then vary the routine to keep it interesting. ...
- Make physical activity part of your daily routine. If it's hard to find time for exercise, don't fall back on excuses. ...
- Put it on paper. ...
- Join forces with friends, neighbors or others. ...
- Reward yourself. ...
- Be flexible.
- Schedule your exercise in at the beginning of the week. ...
- Keep it varied. ...
- Have an amazing playlist. ...
- Don't always go it alone. ...
- Try new things. ...
- Don't think about it too much. ...
- Get a fitness tracker. ...
- Don't make exercise bottom of your priority list.
Even “forced” exercise can help protect against anxiety and stress, according to a study from the University of Colorado at Boulder. So essentially, dragging yourself to the gym is just as beneficial to your Zen levels as going voluntarily.How do you push yourself to work out? ›
- Strategise your fitness goals once again: ...
- Don't just focus on working out, focus on the sentiment: ...
- Reward yourself: ...
- Motivation vs Discipline: ...
- Quality over quantity workout: ...
- Frame your fitness goal: ...
- Look for a workout mate: ...
- The playlist:
You start to experience both physiological and mental changes. On a cellular level mitochondria—mini power plants that produce energy—multiply, meaning that your body can produce more energy. People are also likely to experience improvements in their self-confidence and reductions in symptoms of depression.What happens if you never exercise? ›
Not getting enough physical activity can lead to heart disease—even for people who have no other risk factors. It can also increase the likelihood of developing other heart disease risk factors, including obesity, high blood pressure, high blood cholesterol, and type 2 diabetes.Is it OK to workout when tired? ›
Exercising when you're running on empty also increases your risk of injury. So if you're exhausted, the best thing you can do for your body is to get a good night of rest and get back in the gym the next day.Why too much exercise is not healthy for the body? ›
Without treatment, overtraining can weaken your immune system and may cause osteoporosis and bone loss in women. In extreme cases, heart damage and rhythm disorders can occur. Those with genetic risk factors are especially vulnerable to cardiac problems from overtraining.Why do I not want to workout anymore? ›
For most people, feeling unmotivated comes from the effects of burnout. In other words, your body, mind and soul are tired – making it difficult to work up the energy and stamina to exercise. Before you push through, first ask yourself why you're feeling this way.Why do I have no motivation to do anything? ›
Low and no motivation can be a sign of a serious problem like depression or anxiety. For example, for people who are chronically anxious, everything they need to do can feel scary and hard because they're constantly thinking of what could go wrong or ways they're inadequate.