The ultimate bodyweight exercise routine for shedding 10 pounds within a month.
When it comes to accelerating weight loss with exercise, burning more calories should be your top priority. The good news is that in just 30 minutes or less, three times a week, you can increase your body’s metabolism and burn calories while improving your aerobic fitness and strength. We’ve put together the ultimate bodyweight workout to lose 10 pounds in a month. This routine focuses on lower body exercises that use the largest muscle groups, burning the most calories overall.
To make it easy for you, this bodyweight routine contains only a few exercises. However, you can increase the intensity with the weight, add speed and explosiveness, or increase the number of reps or total rounds of the circuit. Combined with science-backed ways to lose belly fat and long-term healthy eating habits, this exercise regimen is a surefire way to make losing 10 pounds in a month a realistic goal—as long as you can put in the effort!
For this bodyweight workout, perform the first two exercises for 10 to 20 reps. For the sprints, complete the prescribed number of yards. Work up to five or more total rounds for maximum calorie burn. Aim to complete the exercise at least twice a week, with three times optimal. And, of course, allow 24 to 48 hours of recovery time between workouts.
Are you ready to lose 10 kilos in a month? Let’s dive into this productive bodyweight workout.
1. Bodyweight Squat
No good circuit routine is complete without some serious lower body exercises. The squat is outstanding as you blast your glutes, quads and hamstrings while kicking your calorie burn into high gear.
- Start standing with your feet wider than hip-width apart and your toes pointed slightly outwards.
- Bend at the knees and hips as you thrust your hips back and lower toward the floor.
- When the tops of your thighs are parallel to the ground, drive through both feet to return to a standing position.
- Repeat for target repetitions.
2. Outcome
Lunges are another killer lower body exercise. This move incorporates balance elements and improves lower body mobility while hitting all the good muscles below your waist.
- Start standing with your feet hip-width apart.
- Take a big step forward with your working leg.
- After pedaling, lower your hips by focusing on bringing your back knee toward the floor by bending at the knee.
- When your knee is an inch or two above the floor, drive through your front foot to return to the starting position.
- Go all the way back to standing, or keep your front foot in place and focus on just the up and down.
- Repeat on one side for target repetitions, switch sides and repeat.
3. Sprinter
Sprints are an absolute calorie-burning form of exercise that improves lower body explosiveness, athleticism, muscle power and the functional ability to quickly get from point A to point B on foot. The intensity to count as a “sprint” will vary depending on your fitness level. A brisk walk can be intense enough to push your heart rate to its upper limits. Other individuals may require an all-out sprint, pushing at maximum speed to reach “sprint intensity”. You know you have the right intensity if you are out of breath and feel the burn after each sprint.
- Stand at the start of an open lane between 40 yards and 100 yards.
- Begin each sprint by stepping forward explosively.
- With each step, focus on driving your front foot directly into the ground and then explode with your hips, quads and calves as you continue to sprint forward.
- When you reach the finish line, slowly decelerate by bending at your knees and “pushing off the ground” while taking 5 to 10 deceleration steps.
- Don’t try to stop suddenly, and avoid locking your knees when braking.
- Rest for 20 to 60 seconds between sprints. More rest means more power on each sprint but also increases the duration of the training session.
- Repeat for 5 to 10 sprints.
Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler