A recent article in The Journal of Physiology has shown that 3-5 short workouts are more effective and faster than a long workout of the same duration. When a workout is broken down 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 weight loss efforts is time. Here is the solution; Do a 10-minute workout multiple 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 fast, 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 training every 3 hours, before meals or snacks. For example…
– 7am - 10 minute circuit – 2 rotations exercises, 1 jumping exercise
– 10 am – 10 minute walk up stairs, 5 minute walk to cool off
– 13:00 – 10 minute walk up stairs, 5 minute walk to cool down
– 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 is readily available. Walk 2 steps at a time or fast 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 you reach the top, turn around and walk back down at a leisurely pace.
don’t rest Keep moving throughout your workout How to lose weight fast. When you’re done, you’ll be breathing heavily. Walk for 5 minutes or until your heart rate and breathing have slowed down. I felt silly the first time I tried this. But, on the third day, 4 co-workers were walking upstairs with me. To this day, three of us are still climbing stairs every day at 2 pm
If a choline is available, you can substitute it. Be sure to try running and walking when your fitness level has improved. It’s not easy, but it’s the best exercise you can do.
30 seconds of running / 30 seconds of walking
You can go straight or you can do what I do in my basement. Run wall to wall for 30 seconds hard, then walk in place or back up for 30 seconds. I started this workout after I bought my heart rate monitor. On my treadmill I could only comfortably get my heart rate up to 120 with no leg pain, but when I got off and ran wall to wall (no pain) my heart shot up to 160. To get the maximum effect from these short bursts , your heart rate should be between 70 and 85 percent of your maximum.