When it comes to accelerating weight loss with workouts, burning more calories is your top priority. The good news is that with just 30 minutes or less, three times a week, you can speed up your body’s metabolism and burn calories while improving your aerobic fitness and strength. The workout we’ve put together to help you lose 10 pounds in a month focuses on lower body exercises that use the largest muscle groups, thus burning the most calories.
To keep things simple for you, this bodyweight routine only includes three exercises. However, you can increase the intensity with weight, add speed and explosiveness, or increase the number of reps or total laps of the circuit. Combined with scientific ways to lose belly fat and long-term healthy eating habits, this fitness regimen is a surefire way to make losing 10 pounds in a month a realistic goal, as long as you can do it. the effort!
For this bodyweight workout, perform the first two exercises for 10-20 reps. For sprints, complete the prescribed number of yards. Work up to five or more total rounds to burn maximum calories. Aim to complete the workout at least twice a week, with three times being optimal. And of course, be sure to take 24-48 hours of recovery time between workouts.
Are you ready to lose 10 pounds in a month? Keep reading to learn more about this productive bodyweight workout, and then don’t miss the most recommended exercises to lose 15 pounds in a month.
Bodyweight Squats
No good circuit routine is complete without some serious lower body exercises. The squat reigns king (or queen) when it comes to blasting your glutes, quads, and hamstrings while kicking your calorie burn into high gear.
To perform squats, start standing with your feet wider than hip-width apart and your toes slightly rotated. Bend your knees and hips as you stick your hips back and toward the floor. When your upper thighs are parallel to the floor, cross both feet to return to a standing position. Repeat for targeted reps.
slots
Another killer lower body exercise is lunges. This move incorporates elements of balance and improves your lower body mobility while hitting all the right muscles below your waist.
To perform lunges, start standing with your feet hip-width apart. Take a big step forward with your working leg. After you take a step, lower your hips, focusing on bringing your back knee down to the floor as you bend your knee. When your knee is an inch or two above the ground, cross your front foot to return to the starting position. You can step back to a standing position or keep your front foot in place and just focus on the up and down. Repeat on one side for targeted reps, then switch sides and repeat.
Sprints
Sprints are a form of absolute calorie-burning exercise that improves lower body explosiveness, athleticism, muscularity, and the functional ability to get from point A to point B quickly on foot. The intensity to count as a “sprint” will vary depending on your current fitness level. A brisk walk can be strenuous enough to bring your heart rate to its upper limits. Other people may need an all-out sprint, pushing maximum speed to achieve “sprint intensity.” You’ll know you’re at the right intensity if you’re very out of breath and feeling the burn after each sprint.
To perform sprints, stand at the start of an open track between 40 meters and 100 meters. Start each sprint by taking an explosive step forward, and with each step, focus on driving your front foot straight into the ground, then exploding with your hips, quads, and calves as you continue to sprint toward the front.
When you reach the finish line, slowly decelerate by bending your knees and “pushing the ground off” for five to 10 paces of deceleration. Don’t try to stop suddenly and avoid locking your knees when decelerating.
Rest for 20-60 seconds between sprints. More rest means higher output with each sprint, but also increases training duration. Repeat for five to 10 sprints.
Tyler Read
Tyler Read is a personal trainer and has been involved in the health and fitness field for 15 years. Learn more about Tyler
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