The Quickest and Easiest Workouts to Lose 10 Pounds from The Quickest and Easiest Workouts to Lose 10 Pounds
The Quickest and Easiest Workouts to Lose 10 Pounds
The acronym means “every minute on the minute.” You essentially set a timer to do two exercises, Romero says. They are, for example, 5 burpees and 10 pushups. Set a timer for a minute. “If you are done in 35 seconds, then you have 25 seconds to rest and start over.” If you are done in 50 seconds, then you only have 10 seconds to rest before you start again. “The faster you go the better because you rest for longer,” she adds.
High-intensity interval training helps increase the calories burn, Romero says. “You can combine any high-intensity move with full body exercise.” The routine involves alternating between periods of high- and low-intensity exercise. A typical workout lasts for about 20 to 30 minutes and usually involves a sequence of different exercises (like jumping jacks, squats, or jumping rope) that’s repeated a certain number of times. You can also apply HIIT to different types of cardio workouts like running or cycling.
This is Romero’s go-to exercise. “It’s the ultimate calorie-burn,” she says. Burpees are basically squat thrusts; they increase both your muscular and cardiovascular endurance at the same time. Burpees are recommended for building total-body strength and power, as well as for developing functional strength and improving your aerobic fitness. This exercise also has the advantage of effectively developing your core strength and joint range of motion.
There are gyms that offer only spinning classes. “They are a great workout and very effective, too,” Romero says. Going to a class is a good idea for a lunch break activity. Exerting a vigorous effort on a spin bike for 10 minutes will burn about 100 calories. To get the biggest burn, though, keep the intensity high for as much of those 10 minutes as possible. If you can’t maintain a fast pace, opt for an interval workout that alternates between bouts of sprinting and recovery.
Squats are many people’s favorite full-body exercise. It’s essential for lower body and hip strength, Romero says. It’s more challenging but equally as effective when you add weight, she adds. The most obvious benefit of squats is building your leg muscles – quadriceps, hamstrings, and calves. These drills also create an anabolic environment, which promotes body-wide muscle building, improving muscle mass. The squats also activate you glute and back muscles.
Lunges are another effective leg exercise Romero recommends. “They help sculpt every part of the leg,” she adds. For a more advanced version of lunges add dumbbells. The exercise also recruits core, calf, and even some back muscles for stabilization. To perform a lunge with proper form, keep your front heel on the floor and make sure the rear knee is aimed directly at the floor, not out to the side at an angle.
Hanging leg raise
This exercise for advanced gym-goers is recommended for the core. “It’s great for the abs; it really helps shape and tone them,” Romero says. It’s a good strength exercise for losing fat because it involves a lot of muscles. It’s a complex and functional movement. Make sure you don’t swing back and forth. Stabilize your spine as you pull your knees towards the chest. Use your abs to raise your legs and knees.
You are not going to lose weight, at least not as fast as you’d hope, unless you build muscle. Romero recommends doing cardio – 15-20 minutes – after weight training, which lasts about 20-30 minutes in a usual workout. “You use all of your energy sources during weight training, so now you tap into your fat storage,” Romero says.
Bodyweight vs. machines
Romero recommends body weight exercises (deadlifts, squats, shoulder presses) as opposed to using machines. “It’s good to be able to push your own body; they are more functional, easy to do anywhere, and are more sustainable than anything else,” she adds. Free weights allow for an infinite number of exercises; they are less expensive, don’t take up a lot of space, and are perfect for home use.
Any sort of bicep curl – seated or standing –is a good arms exercise, Romero says. You can use resistance bands instead of dumbbells as well. Don’t make the mistake of thinking that lifting heavy weights with a swing is the correct way. Do it slowly and without a swing to prevent hurting your back. This way you will also isolate the bicep muscle much more and that will get you better results.
“Just pushing your body weight is super effective,” Romero says. The exercise is perfect for those looking to strengthen their upper body in a simple way. Beginners like it because it’s fairly easy to learn, but also easy to mess up. Don’t do it if you have shoulder or wrist injuries. Hands should be placed close to the sides of the body (shoulder-width distance apart) and directly below the shoulder, with fingertips pointing forward. Engage the core by squeezing the abs and glutes.
They really help tone the shoulders, Romero says. “They are also good for posture.” Side lateral raises allow you to work all the smaller muscles of the shoulder. At the peak of each raise—shoulder or ear height— ensure proper form by making sure that your pinky is the highest part of your hand. The exercise can also be performed sitting down.
“I love them,” Romero says. “They are ideal for people who don’t have the luxury to go to the gym.” Using resistance bands can help you develop muscular strength and endurance, as well as increase coordination and balance. They provide continuous tension in the muscles, making a bicep curl, for example, a lot tenser. Other benefits of resistance band training include improved coordination, functional strength and more flexibility, which helps protect against injuries.
Changing routines and their intensity is needed if you want to avoid being stuck in a plateau where you stop losing weight even though you’re doing everything right. The body adapts to whatever you’re putting it through. This means that you will burn fewer calories when you run a mile or do any kind of exercise. Romero recommends doing so every 4-6 weeks. You always have to feel some resistance when you do strength exercises. If it's not challenging at all, the workout isn't working.
Planks are among Romero’s favorite core exercises. This effective isometric exercise is great because you have to use your own bodyweight to maintain the stability of your entire core, which is exactly what the core muscles are supposed to do. Click here to see 15 plank variations for a killer core. All of them target the muscles in your back and abs. Secondary muscles in your shoulders, chest, quads and glutes are also engaged.
“I love it,” Romero says. You do a series of exercises in a short amount of time and it’s fun, she adds. One of the best things about this kind of training is that you can perform these short, intense routines with your own bodyweight at home. A typical Tabata workout consists of eight intense exercises, performing four rounds of each exercise for 20 seconds each, with just 10 seconds of rest in between.
Pilates mat techniques are fantastic, fitness expert Hannah Bronfman says. “Lots of abs, legs and butt you can do while on a mat.” Also, exercising while on your period can be really beneficial to help alleviate cramps, she adds. Pilates provides stability, strength, core work flexibility. You can add therabands to get more strength and toning gains.
People may not see results immediately, but they will definitely feel a change. Done with proper technique, kettlebell swings will challenge you. Your hamstrings, glutes and inner thighs are guaranteed to be sore for a few days. The swings, which are a high-intensity move, work your entire backside, making it look more toned.
If there is one exercise that will bring the fastest results with the minimal amount of time, it is Plyometrics, also known as jump training, Jill Brown, personal trainer, fitness instructor and a wellness coach, says. “As long as you get low enough and you propel yourself up, you’re going to start seeing a lot more development in your glutes and thighs. Do jumping jacks or other jumps in combination with lunges for a more advanced workout.
You may not think of dancing as a workout because it’s usually fun, but it is a very effective one, Bronfman says. Certain styles – such as Zumba, pole dancing, ballet barre and hip hop – torch calories. You can have a blast while strengthening your bones and muscles, and improving your posture and balance.