Do you want a fitter and healthier body but not having enough time? Here are the best 10-minute workouts for losing weight.
In today’s world, we don’t have enough time to maintain our bodies. But what if we can promote weight loss by spending 10-minutes every day, which is less than the time we allot for spending time on social apps.
It is mandatory to choose the workouts well so that it will reduce weight by consuming less time. The best workout will be the combination of fat-burning cardio and contouring strength moves. Here are the best 10-minute workouts for weight loss.
Beginner: 30 seconds of workout and 30 seconds of rest in between the moves
Intermediate: 40 seconds of workout and 20 seconds of rest in between the moves
Advanced: 50 seconds of workout and 10 seconds of rest in between the moves
Contents
Push-ups
Push-ups are the best exercise that reduces fat in the chest, shoulders, and triceps muscles. Doing daily push-ups can burn up to 25 to 50 calories depending upon the person’s weight.
Get on your hands and knees, and then extend your legs so you are up on your toes. Keep your body in line from head to toe and lower your body until your chest touches the floor. If it is too hard then drop your knees to the ground.
Jumping jacks
You can lose 100 to 200 calories by doing jumping jacks. It is also good for strengthening muscles in the lower body, upper body, including the back and shoulders.
Stand straight and make sure your back is straight. Relax your body and jump up. While jumping, widen your hands and spread your legs sideways. And then return to the same position where you have started.
Sit-ups
Sit-ups are excellent for strengthening and tightening abdominal core muscles. It is quite similar to crunches but have fuller range of motion.
Start with lying on the floor with the arms across the chest or hands behind the head and the knees bent. Then elevate both the upper and lower vertebrae from the floor and try touching the knees. Do this until your top body is not touching the ground.
Crunches
Crunch is a classic core exercise which trains your abdominal muscles and the muscles in the pelvis, lower back, and hips. It also helps to stabilize your body.
Lie down on your back. Bend your knees and place your arms across your chest or over your head. Contract your abdomen and inhale. Exhale and lift your upper body keeping your neck and head relaxed. Inhale and return to the starting position.
Squats
Squats are the greatest way to work on your entire body and also it strengthens your leg. It burns the calories and also provides metabolism to the body. It makes your body better and stronger.
Stand straight with your feet and your toes should be pointed outward. Look ahead straight and keep your upper body straight. Bend your knees and hip by sticking your butt out like you are sitting on an imaginary chair. Keep your chest lifted and your spine neutral. Keep your body tight and push through your heels to bring back yourself to the starting position.
Lunges
Lunges are excellent for strengthening several lower body muscle groups. They can be performed using bodyweight alone.
Lunges target front muscles in your leg and it can tighten your entire legs including the knee area and glutes.
Stand straight with feet together and elbow at your sides. Take one leg forward in a 90-degree angle and kneel, keeping your upper body straight.
Butt kicks
It is used as a warm-up exercise as it slowly increases your heart rate. It works on your hamstring muscles and tightens the glutes. It also helps to burn fat and reduces body weight.
Stand straight and spread your feet about hip-distance apart and your arms on the side. Slowly bring your right heel to your buttocks and then place it back on the same position, and then bring your left heel. Perform this action by alternating your heels.
Planks
The plank is a highly effective isometric exercise that burns approximately 2 to 5 calories per minute. These exercises involve the contraction of the particular group of muscles in a static position.
Lie down flat facing the ground. Raise your torso by resting on your forearms and keep your elbows directly under the shoulder. Hold your entire body in a straight line and the crown of your head stretching forwardly slightly.
You can also try leg-raise plank, side plank, and resistance plank to increase the metabolism and improve the muscle-to-fat ratio which avoids heart disease, diabetes, and cholesterol.
Wall sits
It is a simple workout with effective results. It strengthens and tones your calves, quads, hamstring, and core. It helps to burn more calories and reduces the belly fat. Its main purpose is to increase your muscular endurance.
Make sure your back is flat against the wall. Place your feet firmly on the ground and then about 2 feet out from the wall. Slide your back down the wall while keeping your core engaged and bending your legs. Slides slowly back-up the wall to the standing position.
Burpees
Burpees are one of the most effective exercises for fat burning and muscle toning and it works on every muscle of our body. It is an intense workout and studies have shown that it burns up to 50% of more fat.
From a straight standing position, jump into squats by your knees and your hands on the ground. Now kick your feet back behind you and keeping your arms extended like a raised plank position. Then jump high by spreading your hands and legs wide and come to the normal position.
Takeaways
These best 10-minute workouts for weight loss will be very beneficial for all the office going people. Spending 10 minutes a day will create a huge impact on your body. Incorporate these in your daily routine so that you can yield the results sooner.
Also check out our video on best exercises that can be done at home. Let’s make our home our gym.
Quite a helpful and motivating article