- The 10-Minute, Fat-Incinerating Workout You Can Do at Home
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- 2. Weight Training
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The 10-Minute, Fat-Incinerating Workout You Can Do at Home
Kaged Muscle February 20, 2018 Exercise Email Print Twitter Pinterest Facebook
Forget spending hours in the gym only to walk out like a zombie, drained and stiff-legged. You really only need 10 minutes to burn fat, build strength and improve your fitness level. And the real magical thing about short, intense workouts is how energized you’ll feel when you’re done. If you want, skip the gym altogether. This HIIT routine can be done almost anywhere – even in your bedroom. It’s a whole new spin on the zombie walk.
The Must-Haves for a 10-Minute Workout
Before you grab your water bottle and towel, it’s important to understand how to safely and effectively approach the 10-minute HIIT workout. Here are four key tips to keep in mind.
1. Fast paced
First, you want this workout to be fast paced. Generally speaking, the shorter the workout you plan on doing, the less rest you should be taking.
For example, if you’re in the gym for 30 minutes, chances are you’re going to need a decent amount of rest at within that 30-minute period. On the other hand, if you’re in the gym for 10 minutes, you should be able to get through the session with very little to no rest at all.
The exception? If you’re just starting out with these intense workouts, 20-30 seconds of rest can be implemented throughout the session. You want to avoid resting any longer than that, or you’ll lose the overall intensity of the workout along with some of the main benefits you’re trying to attain.
2. Total body movements
Next, you want to ensure that you’re using total body movements when selecting the exercises to include in your workout routine. The last thing you want when you’re trying to get a workout done in 10 short minutes is isolation exercises. They simply don’t give you the best bang for your buck. Instead, the more muscle fibers you can work at once, the greater the benefits.
This is why exercises like squats, lunges, push-ups, rows, shoulder presses, deadlifts and so forth are all great options. Avoid doing a bicep hammer curl when you only have 10 minutes to work and your main goal is fat burning.
3. Cardio and strength components
It’s important that you include both cardio and strength components in the workout. The cardio component will help raise your heart rate, fire up your metabolic rate and ensure that you’re burning calories quickly during the workout.
On the other hand, a strength focus will help ensure you continue to burn calories for hours after the workout is finished. Both of these elements are key to optimizing the fat-loss process.
Believe it or not, you can work all areas of your fitness level in 10 minutes. And do you know what that means? You won’t need any additional sessions throughout the week. This could drastically open up your schedule for other, more important things – like meal prepping or spending more time with loved ones.
4. Reps for time
Finally, consider doing reps for time rather than specific sets. For example, if you do a set of 8, you may get to 8 and not feel fatigued. However, if you set out to do as many reps as you can in a minute, you’ll feel the burn before the minute is up. Also, by doing reps for time rather than a set number of reps, you push the boundary even further with your fitness level and really set fat burning on fire.
With these critical points established for your short, fast-paced, fat-burning workout, you’re ready to get to it!
Your 10-Minute, Fat-Burning Workout
Perform each exercise, doing as many reps as you can in one minute. If you need to stop and rest before that minute is up, do so but pick back up again as soon as possible.
1. Bodyweight squats
4. Walking lunges
5. Plank hold
6. Mountain climbers
8. Dumbbell shoulder press
9. Dumbbell sumo squat
10. Running knee raises/high knees
The next time you find yourself short on time, give this sweaty session a try. You’ll boost energy, improve your metabolic rate and burn fat, all in 10 minutes or less!
Supercharge Your Workout Sessions
Staying hydrated is a must if you hope to perform optimally. Even during a 10-minute workout, you want to go into it well hydrated and make sure you replace any fluids you lose due to sweat (and you will sweat during this workout!).
KAGED MUSCLE Hydra-Charge electrolyte drink mix is the perfect solution. The great taste will ensure you drink plenty of water. Plus, it has key ingredients to fully hydrate your thirsty muscle tissues. Drink up and you’ll notice a difference in how you feel and perform.
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10-Minute Workout: Fat Blaster
If you want to melt excess holiday calories faster than snow, try this pumped-up cardio routine developed by Keli Roberts, creator of 10-Minute Cardio Kick Box. You’ll burn 150 calories in just 10 minutes.
Begin by taking two jumps for each turn; land softly on balls of feet.
Stand with feet shoulder-width apart, arms by sides. Squat down, bringing hands to floor outside your feet. Jump legs back into a plank pose. Do one push-up. Hop feet to the inside of hands, then jump up, reaching fingertips toward the ceiling. Repeat.
Squat-Thrust Push-Up with Side-Plank
Do one jump per turn.
Repeat minute 2 to 3, but after completing push-up, shift weight onto your right hand and the outside of your right foot. Rotate body to the right, extending left arm toward ceiling; keep hips lifted. Rotate back to center and repeat on opposite side. Hop feet back to start and jump up; repeat.
Squat-Thrust Push-Up with Leg Lifts
Do one jump per turn.
Repeat minute 2 to 3. After completing push-up, lift left toes about 12 inches. Lower and repeat with right. Hop back to start, jump up, and repeat.
Squat-Thrust Push-Up with Mountain Climbers
Do one jump per turn.
Repeat minute 2 to 3. After completing the push-up, hop right foot to the floor just underneath hips. Quickly hop right foot back, extending leg behind you, while bringing left foot forward. Complete 5 hops on each leg, alternating sides. Hop feet back to start, jump up, and repeat.
Do one jump per turn.
Just Give It 10 Minutes…Quick Workouts!
Pity the poor yo-yo. For something that started as pure fun, it has been keeping grim company of late. First, weight loss researchers coined the term “yo-yo dieting” to describe intermittent weight loss efforts that leave people heavier and heavier. And now there is yo-yo exercising: Repeatedly starting and stopping a workout routine makes weight gain likely and weight loss more challenging, according to data from the National Runners’ Health Study. After a lapse, men had to run at least 16 miles a week before pounds started to come off; women had to log more than 29.
If you can stick to a regular regimen, research suggests that you won’t have to spend hours at the gym to gain many of exercise’s benefits. With only an hour or so a week—provided you’re putting out real effort—you can protect your heart and avoid adding pounds.
So the perfect exercise plan doesn’t have to be time consuming, just engaging enough that you’ll stay with it. That’s the appeal of New York trainer Michael Gonzalez-Wallace’s program: All he asks is 10 minutes a day, six days a week. He saves you time by combining standard gym classics—doing biceps curls while lunging. And the light weights and high repetitions Gonzalez-Wallace prescribes deliver a strength workout at the same time as an aerobic one. He also incorporates balance challenges such as standing on one leg while extending weights away from your core. But the best part about the plan is that it’s fun, keeping you out of the yo-yo trap. Gonzalez-Wallace shows you how.
Days 1 and 4: Workout A
Days 2 and 5: Workout B
Days 3 and 6: Workout C
Start with two-to-five pound weights, although Gonzalez-Wallace says beginners can use standard full half-liter water bottles. Do one set of the exercises with 30 seconds of rest between each, then repeat. All together, this should take about 10 minutes.
A good measure of your effort is that you’re breathing hard but still able to carry on a conversation. When the moves become easy and you need more of a challenge, you can increase the weight of the dumbbells by a pound or two, do more repetitions per set—25 to 30—or add an extra set of each exercise.
Why Your Fitness Goals Have Failed
Unfortunately, most of us are not blessed with a love for the gym. It’s a mundane stomping ground that we only frequent when making overly ambitious goals. Each time, we convince ourselves that we can enjoy the experience, only to be let down again and again.
So instead of going back there again, why don’t you try something more realistic and simple?
If it’s simple, you’re more likely to stick to it. If you’re more likely to stick to it, you’ll see progress. And if you see progress, you will continue and get the results you desire.
The key to reach your fitness goals – Consistency! It’s more effective to do a 10 minute workout every day then exercising for hours, 7 days a week during the first week of January or anytime you feel guilty.
Start your transformation todayGet your workout plan
Do this workout to save you an hour at the gym
You can achieve the same results as a regular gym goer, through time-tested, quick workouts that you can do anywhere at anytime.
Muscles are fat-burning machines and you’ll be able to tone legs and build strong glutes with bodyweight squats. This Tabata sequence starts with squats, utilizing your largest muscles in your body. Activating your largest muscles first will give you the maximum benefit in your workout. The second exercise will scorch your fat! Mountain climbers are a full body exercise that uses your core and and leaves you breathless. It will raise your metabolism and heart rate immediately while building strong abs and back.
Exercise 1(repeat 8 times) 00:20Squats 00:10Rest Rest for 1 minute Exercise 2(repeat 8 times) 00:20Mountain Climbers 00:10Rest Success! You burned 336 calories.
Why is it so effective?
Tabata is a High Intensity Interval Training (HIIT), which alternates between intense exercises (e.g. jumping and squatting) to keep your heart rate up, but allow periods of rest to keep you going.
What are the main benefits?
1. You burn more calories
After an intense workout like HIIT, your body will burn fuel like crazy. If you are performing these exercises at a very high intensity, your body will have to work much harder to keep going. This will cause your heart to pump fast and your metabolism to spike. This is ideal if your goal is to lose fat. Your metabolism will stay high not only during the workout, but after the workout as well. Which means that your body will be burning fat between 24-48 hours after.
2. You can do this anywhere without equipment
Life distractions won’t get in the way of your fitness. Your body is your own gym. Anytime, anywhere, you can perform these functional movements, gain strength and improve your fitness. No excuses! Even when you’re traveling, are on holidays or when access to a gym may not be possible – you can exercise. You don’t need a gym membership if you can exercise in the comfort of your own home. Additionally, body weight exercises can be regressed or progressed to match all fitness levels.
3. You achieve new limits
The breaks you get are timed to give you the extra boost to reach new levels. The short breaks allow your body to recover a little in order to prolong the length of time you can continue your maximal effort without a dramatic decrease in performance. You’ll be tired, but it’ll be over before you know it. Which means in less than 10 minutes you can check off that you did your workout for the day and do it again the next day and again the day after that.
So it doesn’t matter if you have a tough week at work, or if you’re traveling, all those excuses you make for not going to the gym don’t apply here. What will you do with all your extra time you’re not in the gym?
According to the 2016 National Health Interview survey from the Centers for Disease Control, only a little more than half of American adults aged 18 and over met the Physical Activity Guidelines for aerobic physical activity, while just over 20 percent of adults met the Physical Activity Guidelines for both aerobic and muscle-strengthening activity.
So what’s our excuse for not being physically active? Time, says Michael Joyner, M.D., an exercise researcher at the Mayo Clinic. “Workout plans that require a time commitment can seem like a bridge too far — thus folks get discouraged before they even start,” Joyner says.
Heather Milton, MS, senior exercise physiologist at the Sports Performance Center at NYU Langone in New York City says the time excuse can also be code for “I’m not ready.” “You actually walk someone through their schedule day-to-day, and realize their barriers are really not being mentally motivated or ready. They probably have more time than they think, they just aren’t at a point where they feel they can prioritize exercise in their daily schedule,” Milton says.
That’s where 5-to-10-minute workout apps can come in handy. As we recently reported, even five minutes of intense, sweat-inducing, heart rate-raising exercise can contribute to keeping you healthy and getting you in shape.
Milton says, whenever you can fit it in, breaking up long spells at your desk or otherwise sedentary time with short bursts of intense exercise can improve your cardiovascular health and lower your risk of diabetes. Plus, it can do wonders for your workday. “The more often you can break up sedentary time, the better,” she says. “Steve Jobs always had walking meetings. Exercise boosts blood flow to your brain and neurotransmitters that improve your mood.”
And, as with almost everything these days, there’s an app for that. To keep you from wasting yet another day, we both consulted a study conducted by the American College of Sports Medicine (ACSM) and tried out 5 fitness apps with decent workouts that take ten minutes or less.
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The popular Sworkit workout app is well-designed and promises “the workout you want with the time you have.” Approved in the ACSM study, it allows you to customize each program according to your goals, has seven-minute and five-minute workout options to keep your workouts brief, and allows you to skip exercises you don’t want to do.
- DURATION: 5 and 7 minutes
- COST: Offers a month-long free trial and the option of paying $10 per month with quarterly billing cycle or $79.99 per year. Available at Apple App Store and Google Play.
Streaks Workout App
Basic yet effective (your guide is an icon), the Streaks Workout App cycles through customizable floor exercise routines that raise your heartrate while only requiring your own body weight. Workouts are timed in 6- (“Quick”), 12- (“Everyday”), 18- (“Tough”) and 30- (“Pain”) minute increments. It tracks which workout you used, how long it took you to get through the routine and gives you the option to time the exercise itself. For all fitness levels.
- DURATION: 6, 12, 18 and 30 minutes
- COST:$3.99 at the Apple App Store
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Butt Workout and Fitness
Embarrassed by public glute bridges? If you’re out to tighten your tush, this app runs you through a series of booty-firming exercises in just seven minutes (it offers the Booty Shaper and the Butt Blaster 15-minute options, too). An animated, ponytailed icon demonstrates then times each move. A voice-over encourages your progress. All you need is some floor space and comfy clothes.
- DURATION:7 minutes
- COST: Free at the Apple App Store
Johnson & Johnson Official 7 Minute Workout® App
This incredibly popular workout app ranked on the ACSM study and was designed by Chris Jordan, Director of Exercise Physiology at the Johnson & Johnson Human Performance Institute. It promises a high-intensity cardio, customizable circuit workout “to get the most out of every minute.” Follow along with Jordan, track and monitor your progress — all you need is a wall or chair to do your thing. For beginners and “fitness junkies” alike.
- DURATION: 7 minutes
- COST: Free at the Apple App Store and Google Play
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Seven App by Perigee
This app “gamifies” the app workout experience, if you will, by motivating users with “lives” and “organs” to lose if you skip a day. It offers a lot of variety — along with your fitness level, you can choose between floor work, Pilates-based moves, stretches and working your lower body. All you need is a chair, a wall and your own body weight to do each exercise for 30-seconds with 10 seconds of rest between each move.
- DURATION: 7 minutes
- COST: Offers a 7-day free trial, otherwise it’s $79.99 per year. Available at Apple App Store and Google Play.
TRY THESE FITNESS ROUTINES
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How 10 Minutes Can Be a Workout
Being physically active has many important health benefits. Exercise can strengthen your bones and muscles, reduce your risk of some diseases and cancers, improve your mental health and mood, and more. Any exercise can help you become healthier. Even some exercise is better than none at all. But how can you make time for enough physical activity?
When time is limited, you might try a different way to exercise: Take 10. Getting at least 10 minutes of continuous moderate activity three times a day can give the same health benefits as 30 minutes of nonstop exercise. Here are some activities to help you get the most out of 10 minutes.
10 Minutes of Cardio
Cardio, short for cardiovascular exercise, is any movement that increases your heart rate and blood circulation. Any form of cardio burns off calories.
- Use 10 minutes of your lunch hour to go for a brisk walk.
- Walk up and down the stairs at work for 10 minutes.
- Work off some of the stress of the day by exercising to your favorite music for 10 minutes (about three songs).
10 Minutes of Strength Training
You don’t need a gym membership to start getting stronger. There are ways to strength train at home.
- Start your day with 10 minutes of strengthening exercises, such as lunges and bicep curls.
- While watching TV, slowly and carefully lift and lower weights for 10 minutes. Use dumbbells, barbells, or whatever weights you have on hand, such as water bottles or bricks.
- If you’re on a long phone call, do 10 minutes of squats or calf raises to strengthen lower-body muscles.
10 Minutes of Stretching
Whether you drive, stand, or sit at a desk for long periods, aim to change position and stretch for 10 minutes at least once a day. Two times a day is even better to improve overall fitness.
- After a walk, add 10 minutes of your favorite stretches to improve flexibility and balance.
- Download an app that features a 10-minute stretching routine.
- Search YouTube for free stretching workout videos. You’ll find many quick routines for a variety of skill levels, from beginner to advanced.
The number one training method the experts turn to again and again for weight loss: interval training. What’s that? “Any form of exercise where your heart rate spikes and then comes down repeatedly,” says Rilinger. This generally means going hard for a set interval of time (hence the name), followed by active rest, then going hard again. That active recovery portion is key. You need to take it down a notch—OK, several notches—before ramping back up to a higher intensity interval.
High-intensity interval training, or HIIT, is one of the many styles you can do. Another popular one is indoor cycling, though this workout leans heavily toward cardio over strength training, Rilinger explains. She also notes that cycling requires you to use various muscles in your body—quads, hamstrings, glutes, and core, for starters—which once again translates to weight loss. “The more muscles you have to incorporate, the more calories you’re going to burn because those muscles all require energy in order to work,” she says. “And the more energy you use, the higher those calorie-burning numbers climb. It’s all a cycle.”
Try it: Here are 4 fat-burning stationary bike workouts that you might like. If you’re more of a treadmill person, this 20-minute treadmill interval workout will kick your butt in the best way. And if you want to skip the equipment altogether, this 10-minute lower body bodyweight interval workout is a good place to start.
2. Weight Training
Consider weight training “the mother of all weight-loss techniques, the highest in the workout food chain, the top of the totem pole,” says Rilinger. Resistance training, whether it’s with your bodyweight alone or with added weights, is an effective method to help build muscle and burn fat. Lifting weights has been shown to increase your resting metabolic rate, which means your body burns more calories even when you’re not working out. The effect isn’t enormous, but building muscle means more muscle mass to churn through calories as you go about your day. Plus, more muscle means you can go harder next time, increasing your weight, and getting even more out of each workout. Plus, if you’re lifting at a high intensity, you get the added bonus of the “afterburn effect,” which is when you’ve put down the weights but your body is still using up extra energy.
Rilinger suggests adding weight training to your routine at least three times a week. And since your body adjusts to workouts after being exposed to the same moves at the same intensity, becoming less effective over time, she says to mix it up about every three weeks to keep your body guessing.
Try it: First, if you’ve never done it before, be sure to read these strength training tips for beginners before you get started. And check out this primer on how to choose the right weights for your workout.
Now here’s a quick 10-minute total-body dumbbell workout and another 10-minute living room dumbbell workout to get you started. Here’s a 20-minute strength workout for when you have a bit more time. Here’s some info about how to superset at the gym. And if you’re going to use kettlebells and barbells in your strength workout routine, be sure to work with a personal trainer to make sure you’re using proper form. You’ve got this!
3. Boot Camp
For a workout that’s going to keep your metabolism elevated, turn to boot camp, as these classes (think Barry’s Bootcamp) combine two of the most effective styles of training: interval and resistance. “You’ll perform exercises, some more cardio-focused and others strength-focused, full-out for short bursts of time, coupled with short periods of rest,” says Adam Rosante, certified personal trainer and author of The 30-Second Body. But if it’s your first time going to a boot camp class, speak up. He says a good instructor will help you determine when you need to crank up the weight or intensity (tip: if you can cruise through 10 reps without any trouble, it’s too easy), keep your form on par, and can always provide a modification for any move that might be too tough or irritates an injury. If you can’t make it to a studio, though, you can virtually sweat it out with Rosante in his 20-minute C9 Challenge, or try this bodyweight-only 16-minute routine.
“At its essence, boxing is really another form of interval training,” explains Rosante. But it also makes you feel freaking badass. Here’s the trick to remember: It’s a common mistake for beginners to punch using only their arm strength, but the majority of your power is going to come from your core and you’ll use muscles that are typically ignored in other workouts (hey there, obliques).