You don’t need to spend countless hours at 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 by exercising, the more time you’ll have for the things you really love to do, which is more important than ever in our fast-paced world where every minute counts. If you want to get the best value for your exercise time, we offer a 10-minute daily workout to lose 10 pounds fast.
In this article, Kate Meier, CPTcertified personal trainer by Gym Garage Reviews, details her super-effective 10-minute daily 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 movements to promote calorie burning hours after you finish your workout,” says Meier.
If you’re ready, set a timer for 10 minutes and perform each of the following exercises for one 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 entire workout twice and see if you can do it in under 20 minutes.
In this article:
Jogging in place

This 10-minute workout starts with a solid cardio exercise to get your heart rate up and your blood flowing.
- Stand with your feet shoulder-width apart.
- 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 remains neutral.
Jump squats


Another exercise that boosts the heart rate, 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 approximately parallel.
- Jump explosively, making sure your feet leave the ground.
- Land in a squat position with knees bent.
“When squatting, keep your posture straight and avoid letting your knees collapse inward. Simply sit up during the exercise and lower yourself until your thighs are roughly parallel to the floor “, explains Meier.
Alternating side lunges


This move is simple, but it may take some getting used to until you feel it in the target muscles, primarily your quads, hamstrings, and glutes.
- Stand straight with your feet hip-width apart and your hands on your hips.
- Step to the side with your left foot and lower into a lunge, keeping your shoulders back.
- Return to the starting position and repeat on the other side.
Mountaineers


Mountain climbers are a fantastic exercise for burning calories while engaging your core.
- Assume a high plank position.
- Quickly raise your knees one at a time to the opposite elbow for the entire minute.
“The most common mistake mountain climbers make is lifting their hips really high or letting them sag,” says Meier. “Keep your torso as parallel to the floor as possible and bring your knees up to your chest, shoulders, elbows and hands stacked.”
Push ups


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 anywhere and they don’t require any equipment.
- Assume a high plank with your hands under your shoulders and your body in a straight line.
- Bend your elbows to lower your chest toward the floor. Keep your body tight.
- Press through your hands to return to the starting position.
Board jacks


This plank variation will surely increase your heart rate to seriously burn calories.
- Start in a high plank.
- Jump your feet outward and then back inward.
- Keep your ankles, hips and shoulders aligned.
High knees


- Hold your hands in front of you at approximately abdominal height with your palms facing down and your elbows bent.
- Alternate quickly raising your knees, one at a time, while tapping your palms with your knees.
“Focus on maintaining good posture and placing your knees only as high as you are comfortable when completing high knees. Over time or even during a single workout “You may find that your range of motion improves as you warm up,” says Meier.
Jump squats with pause


You might be surprised how much adding a pause at the bottom of a jump squat can amplify the intensity of this movement.
“Adding a pause at the bottom of a jump squat is a good muscle control practice and stops your momentum, making your legs work hard to get you up off the ground as you jump,” says Meier. “Pause for one to two seconds with your thighs parallel to the floor, then jump out of the squat.”
Sitting on the wall


Remember the agonizing seconds spent doing wall sessions in high school gym class? Well, wall-mounted seating has stood the test of time for a reason. This exercise can improve your flexibility, strength and joint stability.
- Stand straight with your feet hip-width apart and your hands together or on your quads.
- Press your back completely against the wall.
- Lower until your thighs are parallel to the floor.
- Hold the position.
Adam Meyer, RHN
Adam is a health writer, certified holistic nutritionist, and 100% plant-based athlete. Learn more about Adam
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