When it comes to accelerating weight loss through workouts, burning more calories should be your top priority. The good news is that in just 30 minutes or less, three times a week, you can speed up your body’s metabolism and calorie burn while improving your aerobic fitness and strength. We’ve come up with the ultimate bodyweight workout to lose 10 pounds in a month. This routine focuses on lower body exercises that work the largest muscle groups, thus burning the greatest number of calories.
To keep things simple, this bodyweight routine only includes a few exercises. However, you can increase intensity with weight, add speed and explosiveness, or increase the number of repetitions or total number of rounds of the circuit. Combined with scientific methods for losing belly fat and long-term healthy eating habits, this fitness program is a surefire way to make losing 10 pounds in a month a realistic goal, provided you can make the effort!
For this bodyweight workout, perform the first two exercises for 10 to 20 repetitions. For sprints, complete the prescribed number of meters. Work up to five total rounds or more to burn maximum calories. Try to complete the workout at least twice a week, with three times being optimal. And of course, allow 24 to 48 hours of recovery between workouts.
Are you ready to lose 10 pounds in a month? Let’s move on to this productive bodyweight workout.
1. Bodyweight Squats

No good circuit routine is complete without some serious lower body exercises. The squat reigns supreme as you blast your glutes, quads, and hamstrings while kicking your calorie burn into high gear.
- Start standing with your feet wider than hip-width apart and your toes turned slightly outward.
- Bend your knees and hips as you push your hips back and toward the floor.
- When your upper thighs are parallel to the floor, swing both feet through to return to a standing position.
- Repeat for target reps.
2. Lunges


Lunges are another killer lower body exercise. This move incorporates elements of balance and improves lower body mobility while hitting all the right muscles below your waist.
- Start standing with your feet hip-width apart.
- Take a big step forward with your working leg.
- After walking, lower your hips, focusing on bringing your back knee toward the ground by bending your knee.
- When your knee is an inch or two above the ground, step through your front foot to return to the starting position.
- Return to full standing or keep your front foot in place and focus only on up and down.
- Repeat on one side for target reps, switch sides and repeat.
3. Sprint


Sprints are an absolutely calorie-burning form of exercise that improves lower body explosiveness, athleticism, muscularity, and the functional ability to quickly get from point A to point B on foot. The intensity to consider a “sprint” will vary depending on your fitness level. A brisk walk can be intense enough to bring your heart rate to its upper limits. Other people may need to sprint all out, pushing maximum speed to achieve “sprint intensity.” You’ll know you’re at the right intensity if you’re out of breath and feel a burn after each sprint.
- Position yourself at the start of an open trail between 40 and 100 meters.
- Start each sprint moving forward explosively.
- With each step, focus on driving your front foot straight into the ground, then exploding through your hips, quads, and calves as you continue to sprint forward.
- When you reach the finish line, decelerate slowly by bending down on your knees and “pushing the ground” as you complete 5 to 10 deceleration steps.
- Don’t try to stop suddenly and avoid locking your knees when decelerating.
- Rest for 20 to 60 seconds between sprints. More rest means higher output in each sprint, but also increases training duration.
- Repeat for 5 to 10 sprints.
Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in the health and fitness industry for 15 years. Learn more about Tyler
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