Many people are so busy that there is no physical time to sweat in the gym or run in the mornings. In this case, express trainings or quick morning exercises are saved, which help to fill up with energy and stretch the stiff muscles.
But what to do when your goal is intensive weight loss, and health does not allow you to diet? And to refuse yummy is extremely stupid if it is possible to devote at least 10 minutes a day to sports.
Firstly, we advise you to install the “Pedometer” application, which motivates you to walk more often, go through extra stops, go out for walks with friends instead of monotonous gatherings in a cafe. Secondly, add to your daily walks 10 minutes of intensive training that will help burn 100 kilocalories. Below we give 10 effective methods of operative load on the body for a beautiful figure and strong muscles.
10. Climbing
No matter how wonderful and confident you go on treadmills or run in the mornings, believe me, an attempt to climb up a steep slope will seem like a real test to you. Firstly, it requires skill and diligence. Secondly - significant physical effort and a developed muscle system. It is known that climbing for 10 minutes allows you to burn about 118 kcal. At the same time, it is not at all necessary to choose a suitable natural landscape and enroll in an extreme tourist trip. In large cities, after work you can get to training in the equipped room and really climb no more than 10 minutes at your pleasure.
9. Football
Why do football players get such big fees? Do you think this is just a run on the grass with a ball and the goal to get into the gate? In fact, the real fight for the ball is unfolding on the field, and in order to overtake an opponent it is necessary to apply dribbling and acceleration, various techniques that are somehow related to the load on the musculoskeletal system. A quick and intense training allows you to lose about 107 kcal in 10 minutes, how to “dry”, especially in combination with a competent diet. It also helps to develop coordination, strengthen the respiratory system and large muscle groups.
8. Dumbbells
Each person at home should have dumbbells with a comfortable weight, which will allow them to perform daily small, but intense exercises. For 10 minutes of interval (continuous) training, you can lose 100 or more kcal, especially if you are not lazy and relax for a minute. Various fat squats and lunges, fights with arms and legs with weights, fast jumps, as well as boxing with dumbbells burn fat well. You can combine the load on various muscle groups in one exercise, for example, to lunges with your legs, while spreading your arms with dumbbells to the sides. Exercise allows you to perfectly stretch your muscles instead of morning exercises and burn fat.
7. Stairs and burpies
Firstly, we advise you to abandon the elevators and climb the stairs yourself for beautiful calves, slender hips and a healthy respiratory system. Secondly, the stairs can serve well in the simulator, if you have 10 minutes to look there. Interval ups and burps at the top point allow you to burn 100 or more kilocalories and strengthen large muscle groups.
6. Step
Of course, group classes will take you at least 40 minutes. But this does not mean that you can’t buy a step platform yourself at home and quickly disperse the blood in the veins before going to work. Put your favorite energetic song that will charge you positively for the whole day, and follow it with a few standard step aerobics exercises. They say that in 10 minutes of jumping on the platform you can lose even more than 100 kcal - it all depends on the type of exercise, your zeal and lack of respite. By the way, if it’s a pity to finance the platform, you can design a stand from improvised materials.
5. Exercise bike
If the place in the apartment allows, then set yourself an exercise bike - a reliable and efficient tool for quick calorie burning. Roll sprints at a high level of intensity, which will allow you to lose 139 kilocalories of fat in just 10 minutes. It is convenient to place the simulator in front of the TV or monitor: watch the morning news, and drink coffee before work, and at the same time, accelerate metabolism well on an empty stomach before work. And how slender and strong your hips will be later!
4. Acceleration
It often happens that a person has been involved in some kind of sport for many months, attending a rocking chair or stretching for yoga, but the results, as such, are long in coming. To achieve progress, it does not hurt to introduce speed intervals into the classes, which involve accelerating and increasing the intensity of the loads for a short period of time. For example, during a run you can find a hill and run into it. In the pool you can try a more dynamic way of moving under water. Follow the tabata protocol in training, which involves alternating intense segments with short pauses for respite.
3. Jump rope
Want to speed up your pulse, sweat and lose weight in 10 minutes by 107 kilocalories? Your faithful friend should be a good old skipping rope, which you can take with you to work, a walk with your girlfriend or a morning run. You can jump in many places that you visit during the day, so it is advisable to carry it with you. Since it will be physically difficult to do all 10 minutes, we advise you to divide the training into approaches, for example, 40 seconds of jumps and 20 respite. Accordingly, you will need to do 10 approaches.
2. Jumping
In order to jump intensively and lose weight at 100 kilocalories in ten minutes, you do not need to have the right equipment. They retired to their office during a working break and jumped, legs spread wide and legs apart, clapping their hands over their heads. Also, when jumping, you can do half-falls, which will strengthen the quadriceps of the thigh and tighten the zone of "ears" on the hips. In general, plyometric exercises are very useful for large muscle groups, as cardio loads, and they also provide good ventilation and intense weight loss. Trainers advise to focus on deep jumps, as well as jumping out of deep squats, which is good for beautiful and strong buttocks.
1. Martial arts
These types of training have several advantages over others. First, they teach discipline, the balance of physical strength and harmony of spirit. Secondly, you can learn the basics of self-defense, which at some point in life can save you from offenders or even armed attack. Thirdly, fast movements of the limbs imply an intense load, which allows you to lose 107 kilocalories in 10 minutes. It is believed that if you wear gloves with weighting materials and how to work with a punching bag, then there is a chance to leave about three hundred kcal in the ring in just 22 minutes of struggle.
Even in the absence of free time, you can find the opportunity to quickly and intensively work out. Several approaches per day for 10 minutes, for example, instead of morning exercises, as well as during a lunch break, will help you quickly lose weight, strengthen muscles and generally improve the body.