If you want to lose weight, get in shape and build strength, too many people think you need to camp out for hours at a time at the gym. While it can certainly help to train hard in many circumstances – depending on your goals and your level of fitness – the truth is that you do not necessarily have to spend as much time training to see good results, especially if you work hard enough and you is efficient with your time. After all, most of us today do not have much time to focus on our fitness anyway – so we have to stick to routines that give us most things.
If you only have ten minutes to exercise, do not worry: provided you follow a healthy diet, there is plenty of time to transform your body. The training I have designed below is super effective for building muscle and losing weight because it is aimed at all major muscle groups. Best of all, you can do it anywhere with a pair of dumbbells. (Bonus: if you do not have any dumbbells, I have provided alternative movements you can do instead.) Done right, it will burn fat, increase your heart rate and increase your metabolism.
If you are a gamer, set a timer for 10 minutes and perform as many sets of the following exercises as possible – back to back. And if you’re hungry for even more advanced exercise advice, make sure you are aware of the popular exercise that can cause permanent damage to your body, according to a new study.
Hold a pair of dumbbells up to your shoulders, crouch all the way down, and when you get up, push the weight over your head. Lower the weight under control back to the shoulders and then perform a new rope. Do 10 reps.
Alternative bodyweight workout: Burpee with Jump.
Start by getting into a launching position, then run your feet forward towards you and jump up. Do 10 reps.
For better exercise advice, know that this is what it takes for your body to go on a treadmill, according to experts.
Hold a single dumbbell, get into a staggered posture. Hold your core tight, push your elbow back towards your hips and press your lats. Do ten reps.
Alternative bodyweight training: Plank Bodyweight Row.
From the pushup position, take one hand and pull the elbow towards the hip, bend the back and then with the other arm. Do 10 reps.
Enter into a split position with one foot forward and one foot backward. Lower yourself all the way until your back knee touches the ground, then push yourself up with your front foot. Do 10 reps with each leg.
Alternative bodyweight training: Bodyweight Split Squat.
Perform the same movement with just your body weight. Do 10 reps with each leg.
Keep your chest high and your core tight, lowering the weights in front of you while pushing your hips back. Feel a stretch on the hamstring, then drive your hips forward and squeeze your glutes. Do 10 reps.
Alternative bodyweight training: hip strength.
With your upper back supported on a stable surface or bench and your knees bent, lower your hips, then stretch all the way, bending your glutes at the top. Do 10 reps.
Do you want more good training tips? See why drinking this 30 minutes before exercising will help you flare up fat!
Tim Liu, CSCS, is a fitness and nutrition coach based in Los Angeles. He helps busy men and women lose fat and build muscle without having to live in the gym.
