Slim Down With These 10 Minute Workouts
Just 10 minutes a day is all you need to kickstart a weight loss fitness regimen.
If you want to lose weight in a healthy, effective and long-term way, most experts agree that exercise is half of the equation. The most effective way to lose weight and reduce body fat is by doing a combination of endurance and weight training. If you have time, you should aim to exercise for 30 to 60 minutes daily. But, if your time is limited, there’s still hope. By implementing these seven exercises every day which total just 10 minutes, you can start getting your body into shape.
Of course, losing weight also involves a healthy, balanced diet that includes carbohydrates, proteins and healthy fat. Along with a healthy diet, these exercises can help you kickstart your weight loss.
The plank (forearm support) is a static exercise that requires only your body weight. The classic plank is like a push-up, except the upper body is supported by the forearms. The elbows are shoulder-width apart, the forearms are parallel to one another, and hands can touch. The whole body is tight, and only toes and forearms touch the floor. Make sure the stomach and hips don’t sag. Try to hold the plank for 30 seconds and increase the tension over time.
The plank can also be varied; for example you can hold a side plank. The plank engages almost all your muscles: belly, arm, back, torso and leg muscles are all engaged, which means it’s ideal for losing weight quickly.
Using a similar position, the push-up is a classic exercise that can help you lose weight quickly and get the body in shape by engaging many muscle groups at the same time, especially in the arms.
You start this exercise on your stomach by placing your hands flat on the ground, slightly wider than shoulder width apart. The feet are parallel as your elbows straighten with the body in a straight line. Then, bend your arms and lower the body, ideally until your nose touches the ground.
For beginners, this exercise can also be done on the knees. Those who are more advanced can intensify the push-up by using additional weights.
Try doing 15 repetitions in whatever variation you’ve chosen, and then progress to the next more difficult variation.
Four-Footed Stand with Leg and Arm Lifts
This exercise strengthens your back as well as your glute and leg muscles. Start on your hands shoulder-width and knees hip-width apart with your back straight. Now stretch your left leg and right arm straight and then bring your elbows and knees together under your body. Repeat the exercise 15 times and then change sides.
This exercise strengthens especially the glute and leg muscles. Stand with your feet slightly wider than shoulder width, with your toes pointing straight forward. Then, lower yourself as if you were going to sit down. Get as low as possible until your thighs are parallel to the ground.
Your knees should not extend beyond the tips of your toes. To keep your balance, bend your upper body slightly forward. When you have reached the lowest point, slowly straighten up with a slight bend to your knees.
Start with 20 squats, if that it’s easy use additional weights: dumbbells, medicine balls or simply water bottles.
Down Dog with Leg Extension
Work the abdominal muscles by moving into the yoga position Down Dog. You start in the four-footed position and then push your butt up so that your body forms a triangle.
Now, lift one leg as far as possible, hold it briefly and then pull it in so your knee goes toward the tip of your nose and your belly button pulls towards your spine. Repeat the movement for 30 seconds and then switch sides.
This exercise helps you lose weight quickly, as it trains especially the oblique abdominal muscles. Lie on your back and stretch your legs straight out. Put your fingertips to the back of your head, with your elbows pointing to the right and left. Now alternately bring your left elbow to your right knee and your right elbow to your left knee.
Perform this exercise for about one minute and increase in speed.
Here’s another exercise that will concentrate on your obliques. Stand against the wall (or you can do this sitting down), hold a weight in your hands, bend your knees slightly and stretch your arms straight forward. Now turn your upper body — your hips should remain as straight as possible — and turn from left to right and touch the weight to the wall.
Start with low weight and slow movements, then increase the weight or speed over time. Do this exercise for about one minute.