How to lose weight fast – 10 minutes to the best shape of your life?

A recent article in The Journal of Physiology has shown that 3-5 short workouts are more effective and faster than one long workout of the same duration. When a workout is broken up into shorter chunks, your internal thermostat goes way up. That means you burn a lot more calories throughout the day, even when you rest.

The biggest challenge most of us face in our efforts to lose weight is time. Here is the solution; Do a 10-minute workout several times throughout the day. Choose a 10-minute workout below, or choose 1-3 exercises from the ideal circuit that gets your heart rate up quickly, or do intervals (10 seconds hard/10 seconds easy) on your favorite exercise machine.

how to lose weight fast

The goal is to complete up to five short workouts throughout the day. Space workouts every 3 hours, before meals or snacks. For example…

– 7am ​​​​- Circuit of 10 minutes – 2 exercises of rotations, 1 exercise of jump
– 10 am – 10 minute walk up the stairs, 5 minute walk to cool off
– 13:00 – 10 minute walk up the stairs, 5 minute walk to cool off
– 4pm – 10 minute circuit – 2 rotation exercises, 1 jumping exercise
– 19:00 – 10 minutes – Wall to wall race, 30 seconds hard and 30 seconds light

Perform three to five times a week.

Walking up stairs/mountains

If you’re lucky enough to have a few flights of stairs near you during the day, this is the 10-minute workout for you. Four flights of steps are ideal, but work with what’s readily available. Walk taking 2 steps at a time or brisk steps one at a time. Rest your hands on the handrails for safety, but don’t get up. Doing so will reduce your total calories burned by 25%. After reaching the top, turn around and walk down at a leisurely pace.

Don’t rest. Keep moving throughout the workout How to lose weight fast. When you’re done, you’ll be breathing hard. Walk for 5 minutes or until your heart rate and breathing have slowed. I felt foolish the first time I tried this. But, by the third day, 4 co-workers were coming up the stairs with me. To this day, three of us are still walking up the stairs every day at 2 p.m.

If a hill is available, you can substitute it. Be sure to try running and walking when your fitness level has improved. It is not easy, but it is the best exercise you can do.

30 second run / 30 second walk

You can go straight or you can do what I do in my basement. Run from wall to wall for 30 seconds with force, then walk in place or back for 30 seconds. I started this workout after purchasing my heart rate monitor. On my treadmill I could only get my heart rate up to a comfortable 120 with no leg pain, but when I got off and ran from wall to wall (no pain) my heart went up to 160. To get the most effect from these short bursts , your heart rate should be between 70 and 85 percent of your maximum.