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You don’t need to spend countless hours in the gym to achieve your fitness goals. Whether you want to get in shape, lose weight, feel better about yourself, or all of the above, you can transform your body in much less time than you think, especially if you work hard and are efficient. in your workouts. And let’s be honest: the more time you save exercising, the more time you’ll have for the things you really enjoy doing, which is more important than ever in our fast-paced world where every minute counts. If you want to get the best bang for your buck when it comes to your exercise time, we have a daily 10 minute workout that will help you lose 10 pounds fast.
In this article, Kate Meier, CPT, a certified personal trainer with Gym Garage Reviews, breaks down his super-effective daily 10-minute workout that will burn calories and shed body fat, assuming you stick to a healthy diet. “The following 10-minute workout covers all major muscle groups and includes intense movement to promote calorie burning for hours after your workout ends,” says Meier.
If you’re up for it, set a 10-minute timer and do each of the following exercises for a minute straight before moving on to the next move. After every third exercise, rest for 30 seconds. And if you’re feeling extra ambitious, do the full workout twice and see if you can do it in under 20 minutes. When you’re done, read these 7 muscle-building exercises to get you in shape before spring break.
This 10-minute workout starts with a solid cardio workout to get your heart rate up and your blood flowing.
First, stand upright with your feet shoulder-width apart. Then jog in place with knees high and arms pumping. As you run in place, make sure your shoulders don’t lean forward and your spine stays neutral.
Another heart-rate-boosting exercise, jump squats are an effective way to promote weight loss.
Stand straight with your feet slightly wider than shoulder width apart. Squat down until your thighs are roughly parallel. Jump explosively, making sure your feet are off the ground. Land in a squat position with your knees bent.
“When lowering into a squat, keep your posture straight and avoid letting your knees collapse inward. Simply sit up in the exercise and lower yourself until your thighs are roughly parallel to the ground,” says Meier.
This move is simple but may take some getting used to until you feel it in the target muscles, primarily your quads, hamstrings, and glutes.
“Adjust the width of your side lunge and find your most effective position throughout the set. As you come out to the side and lower into the lunge, make sure your shoulders stay back,” says Meier. .
Mountain climbers are a fantastic exercise for burning calories while engaging your core.
Get into a plank position and quickly raise your knees one at a time to the opposite elbow for the entire minute. “The most common mistake people make when mountaineering is lifting their hips up high or letting them sag,” Meier says. “Keep your torso as parallel to the ground as possible and bring your knees to your chest with your shoulders, elbows, and hands stacked.”
No high-intensity full-body workout would be complete without classic push-ups. Push-ups are an effective upper body exercise that strengthens the chest, triceps, and shoulders. Plus, you can’t do them just anywhere, and they don’t require any equipment.
“To perform this simple but difficult move effectively, make sure your hands are on the floor close to your body and not too far apart to the sides,” says Meier. “Keep your elbows from splaying out as you complete reps and stay as tight in your core as you would throughout a plank.”
This plank variation will surely raise your heart rate for some serious calorie burning.
To perform this high-intensity bodyweight exercise, Meier says, “Start in a perfect plank position, then jump your feet out and back a few times. Your hips, shoulders and ankles should be aligned. Check throughout the reps to make sure they stay aligned. while you perform jacks.
Hold your hands out in front of you at about midsection height, palms down and elbows bent. Alternate by quickly raising your knees, one at a time, while striking your palms with your knees.
“Focus on maintaining good posture and getting your knees as high as you’re comfortable when you complete high knees. Over time or even within a single workout, you you may find that your range of motion improves as you warm up,” Meier says.
You might be surprised how much adding a pause to the bottom of a jump squat can amp up the intensity of this move.
“Adding a pause at the bottom of a jump squat is good muscle control practice and stops your momentum, which forces your legs to work hard to get you off the floor as you jump,” Meier says. “Pause for a second or two with your thighs parallel to the floor, then rise from the squat.”
Do you remember the nerve-wracking seconds of sitting in high school gym class? Well, wall seats have stood the test of time for a reason. For example, according to the MIDSS, wall-sitting positions can improve your flexibility, strength, and joint stability.
“Finding your ideal setup for wall sitting may take some tweaking, but make sure your back is completely against the wall and your thighs are either parallel to the floor or just above parallel. Keep your hands clasped in front of you or gently lean back on your quads,” says Meier.
And that concludes this 10 minute workout that will help you lose 10 pounds fast!
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