The ultimate 10-minute daily exercise routine for shedding 10 pounds.

You don’t have to spend countless hours in the gym to reach your fitness goals. Whether you want to get in shape, lose weight, feel better about your skin or all of the above, you can transform your body in a lot less time than you think – especially if you work hard and are efficient with your workouts. And let’s be honest: The more time you save exercising, the more time you’ll have for the things you really love to do, which is more important than ever in our fast-paced world where every minute counts. If you want to get the best bang for your buck during your training time, we offer you a 10-minute daily workout to lose 10 kilos fast.

In this article, Kate Meier, CPTa certified personal trainer with Gym Garage Reviews, breaks down her super-effective 10-minute daily workout that will burn calories and shed body fat, provided you stick to a healthy diet. “The following 10-minute workouts cover all major muscle groups and include some high-intensity movements to promote calorie burning hours after you finish your workout,” says Meier.

If you’re up for it, set a 10-minute timer and do each of the following exercises for one minute straight before moving on to the next movement. After every third exercise, rest for 30 seconds. And if you’re feeling extra ambitious, do the entire workout twice and see if you can do it in under 20 minutes.

In this article:

Jog in place

This 10-minute session begins with a solid cardio workout to get your heart rate up and blood flowing.

1. Stand with your feet shoulder-width apart.
2. Jog in place with high knees and pumping arms.
3. When jogging in place, make sure your shoulders don’t hunch forward and your spine remains neutral.

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Jump Squats

Another heart rate-raising exercise, jump squats are an effective way to promote weight loss.

1. Stand up straight with your feet slightly wider than shoulder-width apart.
2. Squat down until your thighs are roughly parallel.
3. Jump up explosively, making sure your feet leave the ground.
4. Land in a squat position with bent knees.

“When lowering into a squat, keep your posture upright and avoid letting your knees bend inward. Simply sit down into the exercise and lower until your thighs are roughly parallel to the floor,” says Meier.

Alternating side lunges

This movement is straightforward but may take some getting used to until you feel it in the target muscles – mainly your quads, hamstrings and glutes.

1. Stand tall with your feet hip-width apart and hands on your hips.
2. Step out to the side with your left foot and lower into a lunge, keeping your shoulders back.
3. Return to the starting position and repeat on the other side.

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Mountain climber

Mountain climbers are a great exercise for burning calories while engaging your core.

1. Assume a high plank position.
2. Quickly drive the knees up one at a time to the opposite elbow for the entire minute.

“The most common mistake people make during rock climbing is raising their hips too high or letting them drop,” says Meier. “Keep your upper body as parallel to the floor as you can and bring your knees up to your chest with your shoulders, elbows and hands stacked.”

Push-ups

No high-intensity full-body workout would be complete without the classic pushup. Pushups are an effective upper body exercise that strengthens the chest, triceps and shoulders. Plus, you can’t do them anywhere, and they don’t require any equipment.6254a4d1642c605c54bf1cab17d50f1e

1. Assume a high plank position with your hands under your shoulders and your body in a straight line.
2. Bend your elbows to lower your chest to the floor. Keep your core tight.
3. Push through your hands to rise back to the starting position.

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Plank jacket

This plank variation is sure to raise your heart rate for some serious calorie burning.

1. Start in a high plank.
2. Jump your feet out and then back in.
3. Keep your ankles, hips and shoulders in line.

High knees

1. Hold your hands out in front of you at about stomach height with palms down and elbows bent.
2. Alternate raising your knees quickly, one at a time, while slapping your palms with your knees.

“Focus on keeping your posture good and only getting your knees as high as you’re comfortable with when completing high knees. Over time or even in a single workout, you may find that your range of motion improves as you warm up,” says Meier .

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Jump squats with pause

You might be surprised how much adding a pause at the bottom of a jump squat can amp up the intensity of this movement.

“Adding a pause at the bottom of a jump squat is good muscle control exercise and stops your momentum, making your legs work hard to get you off the floor when you jump,” explains Meier. “Pause for one to two seconds with your thighs parallel to the floor, then jump back up from the squat.”

Wall sit

Remember those agonizing seconds of doing wall pushups at the gym? Well, wall sitters have stood the test of time for a reason. This exercise can increase your flexibility, strength and joint stability.

1. Stand tall with your feet hip-width apart and your hands together or rest on your quads.
2. Press your back completely against the wall.
3. Lower until your thighs are parallel to the floor.
4. Hold the position.