During the pandemic, everyone was exercising and had become health conscious. But now that we’re back to our old or ‘normal’ routines, finding time to exercise becomes challenging, especially for people who are trying to lose weight. What if we say that all your body needs is a 10 minutes of attention every day? Surprised? Here’s a 10-minute workout for weight loss.
But before you find the exercises, let’s understand if doing short workouts makes any difference or not.
Is working out 10 minutes a day enough?
Having a no exercise routine is not an option if you are serious about achieving and sustaining your weight-loss goal. But can a 10-minute workout be sufficient if you don’t have any time to exercise? It is obvious that a dedicated 30 to 1 hour exercise plan will deliver more advantages than a 10-minute routine. But something is better than nothing. Short workouts can help you lose weight, sleep better, have more energy, and many other things.
According to a University of Utah study, the short workouts you do during the day might add up to a lot. It was observed that women who included short bursts of high-intensity exercise in their daily routine experienced a drop in their body mass index. Even they notice a difference in their obesity! The most important tip is to up the workout’s intensity; the duration of the session is insignificant.
Health Shots got in touch with Delhi-based fitness trainer Meenakshi Mohanty, who promotes holistic and healthy lifestyles, to find out exercises that you can perform if you’re in a hurry and have only have 10 minutes a day.
A 10-minute workout for weight loss
Mohanty says, “In today’s fast-paced world, people often find it challenging to make time for regular exercise due to their busy schedules. However, it is crucial to keep our bodies active to maintain good health and avoid skipping workouts.”
To help you stay active, we suggest these 5 exercises that you can perform in just 10 minutes:
1. Jumping Jacks
Jumping jacks are a simple and effective exercise that can be performed anywhere without any equipment. They help improve cardiovascular endurance, strengthen muscles, and burn calories.
To perform jumping jacks, start by standing straight with your feet together and arms by your sides. Jump and spread your legs wide while raising your arms above your head. Jump again and return to the starting position. Repeat this exercise for one minute, rest for 15 seconds, and repeat for three sets.
Squats are an excellent lower-body exercises that can be performed in a short amount of time. They help strengthen your legs, hips and glutes.
To perform squats, stand with your feet shoulder-width apart and your toes slightly pointed outwards. Slowly bend your knees and lower your hips as if you are sitting in a chair. Keep your back straight, and make sure your knees don’t extend beyond your toes. Rise back up and repeat for one minute, rest for 15 seconds, and repeat for three sets.
Push-ups are a great exercise that targets the chest, shoulders, triceps, and core muscles. They help build upper body strength and improve posture.
To perform push-ups, start by placing your hands shoulder-width apart on the ground and your feet together behind you. Lower your body towards the ground by bending your elbows and keeping your back straight. Push your body back up to the starting position and repeat for one minute, rest for 15 seconds, and repeat for three sets.
Planks are a popular exercise that targets the core muscles, including the abs, back, and shoulders. They help improve posture, balance, and stability.
To perform a plank, start by placing your forearms on the ground and aligning your elbows directly under your shoulders. Extend your legs behind you and balance on your toes. Keep your body straight and hold this position for one minute, rest for 15 seconds, and repeat for three sets.
Burpees are a full-body exercise that can help burn a significant number of calories in a short amount of time. They target multiple muscle groups, including the chest, arms, legs and core muscles.
To perform a burpee, start by standing straight with your feet shoulder-width apart. Bend your knees and place your hands on the ground in front of you. Jump your feet back and get into a push-up position. Perform a push-up, jump your feet back towards your hands, and jump up as high as you can. Repeat for one minute, rest for 15 seconds, and repeat for three sets.
Incorporating these exercises into your daily routine can help you stay active and avoid skipping workouts due to lack of time. Remember to start slowly, gradually increase the intensity and duration, and always consult your healthcare provider before starting any new exercise program. By staying active, you will improve your physical health, boost your mood, and feel more energized throughout the day, says Mohanty.