10 Minutes A Day To Lose Weight And Make Muscle

10 Minutes A Day To Lose Weight And Make Muscle

Discover 8 workouts to do at home in less than 10 minutes to help you lose weight and make you muscle.

10 Minutes A Day To Lose Weight And Make Muscle

No need to face the crowds at the gym. For most of us, we have the option of going to the gym twice in the day: before going to work, or afterwards. These two times are rush hours, which means that the crowd factor is 10. Locker rooms, crowded. Showers, crowded. Dumbbells, crowded. Benches, crowded … and full of sweat. You understood. Your mood is affected, your workouts are suffering and the results may diminish. Not to mention the fact that everyone looks at you as if you were a moron because you are trying to make a superset or a circuit.

Well, we’re not trying to boycott the gym. It would be crazy. But, maybe it’s time to take the air and take a break. These 8 workouts are fast, efficient and you do not even need to leave the comfort of your own home. To you the superfluous kilos in less, and the muscles in addition. Your companion will be all the happier.

Install a small workstation away from the sofa and off you go.

Each workout was developed by a registered dietician and Tim McComsey, personal trainer and expert who contributes to the HUMANFITPROJECT.

1. Focus on the lower body

Perform each exercise for 30 seconds with minimal rest periods between each.

Rest: 60 seconds. Number of repetitions: 3

  • Jumping Jacks
  • Bodyweight Squat
  • incline push up
  • Planche
  • Reverse lungse (alternating)
  • Superman

2. More push ups

Perform each exercise for 30 seconds with minimal rest periods between each.

Rest: 60 seconds. Number of repetitions: 3

  • Butt Kicks in Place
  • Side lunges
  • Narrow grip push up
  • Star Jumps
  • Hip Bridge
  • Plank push up

3. Weight and plyometrics

Perform each exercise for 30 seconds with minimal rest periods between each.

Rest: 45 seconds. Number of repetitions: 3

  • Side jumps 
  • Dumbell row on 2 arms (alternating)
  • Dumbell deadlift
  • Dumbbells jump Squats 
  • Dumbbells push up
  • leaps frogs
  • Elastic military press

4. Fast Pilometrics Like Fire

Perform each exercise for 30 seconds with minimal rest periods between each.

Rest: 60 seconds. Number of repetitions: 3

  • Skater
  • Jump Squats
  • Russian twists
  • Walking lunges
  • twisting Push ups
  • Knee Tuck Jumps
  • Bike

5. The Killer Burpee

Perform each exercise for 30 seconds with minimal rest periods between each.

Rest: 60 seconds. Number of repetitions: 3

  • High Knees in Place
  • Push ups
  • Burpees
  • V-shaped crunch
  • Pile Squat
  • Side Plank up / down

6. A mix of everything

Perform each exercise for 30 seconds with minimal rest periods between each.

Rest: 60 seconds. Number of repetitions: 3

  • Side Jump
  • Dumbell row on 2 arms (alternating)
  • Dumbbell deadlift
  • Dumbbell jump squat
  • Dumbbell Push up
  • Leap frogs
  • Elastic military press

7. Elastic and body weight

Perform each exercise for 30 seconds with minimal rest periods between each.

Rest: 60 seconds. Number of repetitions: 3

  • Elastic military press stretched overhead
  • Side Jump
  • Elastic chest press
  • Dumbbell Walking Lunge with Twist
  • Split squat jumps
  • Swiss-ball Roll-In
  • Squat Star Jumps

8. Duplicate

Perform each exercise for 30 seconds with minimal rest periods between each.

Rest: 60 seconds. Number of repetitions: 3

  • Mountain Climber
  • Dumbell row
  • Dumbbell split squat
  • Split Squat Jumps
  • Dumbbell Lateral lift with squat
  • Dumbbell cross punching

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