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How to Lose Weight With 10 Minutes of Exercise a Day

by
author image Jennifer Leigh
Jennifer Leigh has been a writer since 2006. She has been published in "Voices of Art Magazine" and on various websites. Leigh holds a Bachelor of Arts in fashion management from the University of the Incarnate Word and is currently pursuing a Master of Educational Psychology at Southern Illinois University.
How to Lose Weight With 10 Minutes of Exercise a Day
Sprinting is one type of exercise done in high-intensity interval training. Photo Credit Pixland/Pixland/Getty Images

Ten minutes is not a lot of time for exercise, so you need to make the most of every second. The best way to do this is by using techniques from high-intensity interval training (HIIT) or Tabata training. These workouts focus on pushing your muscles to the extreme for a few short minutes. These methods are proven to be effective at burning calories, which is one of the main goals for weight loss. You should only do these types of intense exercises every other day so your muscles have time to repair themselves in between sessions. Moderate-intensity cardiovascular exercise, such as brisk walking, jogging or cycling, can be done for 10 minutes on alternate days.

High-Intensity Interval Training

Step 1

How to Lose Weight With 10 Minutes of Exercise a Day
Senior couple lightly jogging Photo Credit kzenon/iStock/Getty Images

Begin with a two-minute brisk walk or slow jog to warm up your muscles.

Step 2

How to Lose Weight With 10 Minutes of Exercise a Day
Man running on road Photo Credit Maridav/iStock/Getty Images

Do a high-intensity interval for one minute straight. This means you go as fast and as hard as you can doing the exercise of your choice. Possible exercises to choose from include sprinting, cycling on a standard or stationary bike, pedaling an elliptical machine or running up and down stairs. On a scale of 1 to 10 in workout intensity, where 10 is giving it your full effort, the high-intensity interval should be performed between an 8 and a 10.

Step 3

How to Lose Weight With 10 Minutes of Exercise a Day
Man smiling on stationary at gym Photo Credit XiXinXing/iStock/Getty Images

Rest for one minute by slowing down to a jog or walk. If you are cycling or pedaling an elliptical machine, slow your exercise down to a warm-up pace. On a scale of one to 10, the rest periods should be between a five and a six.

Step 4

How to Lose Weight With 10 Minutes of Exercise a Day
Legs moving rapidly on stationary bike Photo Credit Purestock/Purestock/Getty Images

Repeat the sequence two more times doing the same intense exercise and one-minute rest periods.

Step 5

How to Lose Weight With 10 Minutes of Exercise a Day
Woman's feet walking on nature path Photo Credit Rafal Olkis/iStock/Getty Images

Take a two-minute brisk walk or slow jog to help your heart rate and breathing return to normal.

Tabata Training

Step 1

How to Lose Weight With 10 Minutes of Exercise a Day
Friends on a brisk walk in park Photo Credit tyler olson/iStock/Getty Images

Start with a two-minute brisk walk or slow jog to warm up your muscles.

Step 2

How to Lose Weight With 10 Minutes of Exercise a Day
Outdoor fitness class performs jumping jacks Photo Credit tyler olson/iStock/Getty Images

Perform an exercise to failure for 20 seconds, which means you are pushing as hard as you possibly can for that short period of time. Rest for 10 seconds. Do the exercise once again for 20 more seconds. Take a 10-second break and move to the next exercise. Repeat the sequence doing a different exercise. Do this with four different exercises for a total of four minutes of intense exercise. Choose from such exercises as jumping jacks, sprints, hill repeats, jumping up and down, lunges and squats with a medicine ball.

Step 3

How to Lose Weight With 10 Minutes of Exercise a Day
Man checks watch while jogging Photo Credit Maridav/iStock/Getty Images

Cool down with a brisk walk or slow jog to get your heartbeat and breathing back to normal levels.

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