Weight Loss in 10 Minutes or Less

April 8, 2013 in Blog

By Kevin Charles

As hard as you try, there are days when you can’t get a full workout in. And sometimes, those busy days turn into busy weeks. That’s no reason to put your fitness or health goals aside. If you can find 10 minutes in your day, and let’s face it, you probably can, you can strengthen your heart, gain strength and burn even hundreds of calories.

This four-minute workout consists of eight rounds of exercise. Each round is made up of a 20-second interval of the most intense exercise you can manage, followed by 10 seconds of rest. When you repeat that cycle eight times, it equals a total workout time of four minutes. While you won’t burn tons of calories in four minutes, what you will do is shock your cardiovascular system. That means your metabolism will have to work extra hard to return your system back to its pre-exercise state. That could take up to 48 hours and in those 48 hours, you’ll burn up to an additional 200 calories. The key to Tabata, however, is to go all out. That means in those 20 seconds you will sprint, jump, perform burpees, etc. and generally push yourself beyond your limits.

Skip Rope
Skipping rope is one of the simplest, cheapest and most effective cardio workouts you can do. The American Council of Exercise estimates that a 160 pound person burns 145 calories in just 10 minutes of skipping rope. That’s over 15 pounds of weight loss a year in just 10 minutes a day.

Jumping Jacks
This is another simple exercise that requires absolutely no set up. Sparkpeople.com estimates that a 160-pound person will burn 98 calories in 10 minutes. That’s 10 pounds of weight loss in a year. Just stand in front of your TV, put on your favorite show and let the minutes fly by.

Push Ups
The push up is one of the pillars of exercise. This simple (but not easy) exercise strengthens your chest, your shoulders, your triceps and even your abdominals. Start with knee push ups and slowly advance to full push ups as you get stronger. While performing push ups won’t burn a significant amount of calories, it will build muscle and the more muscle you have on your body, the more calories you’ll burn throughout the day. Perform as many as you can and each time you work out, aim to do at least one more push up than you did the workout before. One warning: leave at least 48 hours between strength exercises that target the same muscle groups to allow your muscles to recover and grow.