When you give yourself 10 days to lose weight, you need to be disciplined around the clock and be ready to make sacrifices. Your workout plan needs to involve exercises that get your heart rate elevated and keep it elevated. Use the weight of your body and various fitness tools to achieve this goal. Be aware that your diet is another important factor. Follow strict guidelines where you only eat enough calories to fuel your workouts and make sure to choose high-quality foods.
Step 1
Perform cardiovascular exercise every other day for 10 days. Choose a form that you enjoy, such as running, indoor cycling, elliptical training, stair climbing, jumping rope or inline skating. To lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of cardio for each session. Start your workouts with a light five-minute warm up, then alternate back and forth between high and low intensity to boost your caloric output.
Step 2
Place your hands slightly wider than shoulder-width apart on the floor and place your feet together behind you to do a set of Spiderman push-ups. Keep your core tight and back straight as you lower yourself toward the floor. Lift your right leg when you do this. Bend your knee and move it toward your right elbow. Lift yourself back up, place your foot on the floor and repeat with your left leg. Alternate back and forth with each push-up. Do 12 to 16 reps total.
Step 3
Grab a pair of dumbbells to do push presses. Hold the weights above your shoulders with your palms facing in and lower yourself into a squat. Stand up quickly and forcefully push the weights straight above your head. Lower them back to the starting point, immediately descend back into a squat and repeat 10 to 12 times.
Step 4
Position your hands shoulder-width apart on the floor and your feet together to do alternating arm and leg raises. Keep your back straight and core tight as you raise your right arm in front of you and left leg behind you. Hold for a second, lower your arm and leg and repeat on your other side. Alternate back and forth 10 to 12 times.
Step 5
Sit on the edge of a chair or bench to do triceps dips with knee pull-ins. Place your hands about shoulder-width apart and wrap your fingers under the bench. Step your feet forward until your legs are extended and move your butt in front of the bench. Lower yourself down by bending your elbows and pull your right knee into your chest. Push yourself back up, extend your leg back out and lower yourself back down. This time pull your left knee in. Alternate back and forth for 12 to 16 reps total.
Step 6
Stand with your feet together and arms at your sides to do star squats. Lower yourself into a deep squat and place your hands on the floor. Kick your legs behind your body so you are in a plank position and quickly snap your feet back forward. Jump in the air as high as possible and extend your arms and legs out into an "X" pattern. Land with your feet together and repeat 10 to 12 times.
Step 7
Grasp a medicine ball firmly to do overhead slams. Stand with your feet shoulder-width apart and hold the ball in front of your chest. Bend forward and push the ball back between your legs. Swing it forward and high over your head as you arch your back. Swing it down in front of your body and throw it into the floor with all of your might. Pick it back up and repeat for 10 to 12 repetitions.
Tips and Warnings
- Perform all of the weight training exercises back to back with 45-second rest breaks between each. Repeat the whole series four times total and do it on the alternating days of your cardio.
Things You'll Need
- Dumbbells
- Medicine ball
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