HIIT Workout 10 Minutes To Lose Weight At Home

Workouts require time and effort. However, lack of time is the most common excuse we produce for not exercising on daily basis. In that case, HIIT workouts may help you out. A HIIT workout involves short periods of intense exercise which are alternated with recovery periods. This workout for 10 minutes is easy to carry and helps to burn calories too. The most beneficial part of HIIT is that maximum benefits can be obtained in the minimum time period. HIIT workout helps to burn maximum calories in a minimum period. Read also: Body Weight Chest Workout at Home No Gym

Here are easy 10 minutes HIIT workouts

1. Lunges

Lunges are easy to practise and increase muscle mass which helps to build strength and tones the body. They usually target the core, butt and legs. Lunges are not only beneficial for toning but greatly help in achieving a perfect posture too. They help to target back muscles, gluteal muscles, hamstrings and calves as well. One lunge burns 6 calories per minute.

How to do

• Stand in a split position with the right foot roughly 2 to 3 feet in front of the left foot.
• Keep your torso straight, the core should be engaged and your hands should be resting on your hips.
• Bend knees and lower the body until the back knees are a few inches from the floor.
• Push back up to starting position by keeping the weight on the heel of the front foot.
• Perform lunges 20 to 25 reps.

2. Bicycle Crunch

This exercise helps to target the rectus abdominal and oblique muscles at the same time. By practising 20 crunches a person can burn 3 calories per minute. It’s great to target abs muscles too. Read also: Burpees Exercise Benefits and Weight loss

How to do

• Lie down in a tabletop position. Place your hands behind your head, elbows bent and pointing out to the sides.
• Twist down to bring the right elbow to your left knee, and at the same time straighten your right leg.
• Again twist to bring your left elbow to the right knee, then straighten your left leg. That counts as one rep. Continue for 20 seconds.

3. Side shuffle with floor tap

Side shuffle workouts help to target glutes, hips, thighs and calves muscles. It’s a great workout which helps to strengthen the lower body. It is great for boosting metabolism and calories burned. It helps to burn 100 calories by practising for 10 minutes.

How to do

• Stand straight tall with feet wider than hips. Weight should be on heels. Push your hips back into a shallow squat position and bring your hands together in front of your chest.
• Sink down into a deep squat and tap one hand to the ground beneath your chest.
• Return to a shallow squat and move to another side. Then perform another deep squat with a fingertips tap. That’s one rep.
• Continue the same for 20 seconds.

4. Mountain climb twist

It’s a great workout that helps to target several muscles of the body such as quads and hamstrings. Practising this workout for an hour can burn up to 650 to 700 calories.

How to do

• Stand in a high plank position with palms flat on the floor, hands shoulders wide apart.
• Shoulders should be stacked above wrists, legs extended and core should be engaged.
• Keeping core tight, bring right knee to the left elbow.
• That counts as one rep. Continue these reps for 20 seconds.

5. Inchworm

Inchworm exercises help to strengthen muscles of the front half of the body along with the back part moreover it helps to target the muscles of the entire body as well. Read also: Best Cardio Exercise for Weight loss at Home

How to do

• Stand in a straight position by reaching your arms down towards the ground.
• Walk with your hands away from your feet by entering into a plank position.
• Before obtaining a plank position step your feet forward towards your hands and finally return to starting position.
• Then continue the same and crawl like warm for the next repetitions.

6. Butt kicks

Butt kick workouts are great for strengthening hamstrings. It’s a great cardiovascular move that helps in warming up the body. Practising for 30 minutes can burn up to 240 calories. It’s a great HIIT workout 10 minutes that can be clubbed with other easy workouts.

How to do

• Stand straight with feet under hips and hands at sides.
• Bend your left leg and raise your heels to your glutes.
• Then start again and repeat it with another side.
• That’s called one repetition
• Complete 10 to 15 reps.

7. Knee hugs

Knee hugs workouts help to target abs and challenge the core as well. It even trims and tones the waist. Lower back pain also can be greatly reduced along with improving posture. 7 calories per minute can be burned. Read also: Skipping or Jumping Rope For Weight Loss

How to do

• Lie Down On a Mat
• Keep arms at sides.
• Bring arms forward wide.
• Pull knees towards chest while wrapping your arms.
• Hold legs towards the body, then place it down.
• Repeat again. That counts as one rep.
• Continue for 10 to 25 reps.

8. Jumping jacks

Jumping jacks are not only ideal for weight loss but greatly help to work on the full body as well. They help in building muscle strength and are good for heart health too. 8 calories per minute can be burned with jumping jacks. It’s an easy home workout for 10 minutes that needs less effort.

How to do

• Stand on the mat with feet hips wide apart and arms at sides.
• Then raise the arms overhead till straight at the same time jump with feet out past shoulders.
• Do not stop, quickly reverse the movement.
• This counts as one rep.
• Practise for 20 to 25 reps followed by other exercises.

9. Star jump

Star jumps are among the high-impact cardio workouts that help to burn calories as well. It helps to target hip muscles, quadriceps and even glutes as well. 8 calories per minute can be burned. It’s a great 10-minute beginner workout.

How to do

• Stand straight with feet together and arms at sides.
• Bend knees down and bring fingers above toes.
• Then jump up into the air bringing legs straight and wide outside of shoulders, arms should be overhead.
• The body should form the shape of an X.
• Then softly land on the ground. This counts as one rep.
• Practise 20 to 25 reps and then continue with other exercises.

Weight loss dietary guidelines

• Breakfast is the most common meal which is usually skipped in order to lose weight. But skipping breakfast won’t help with weight loss as it’s the energy carrier for the entire day.
• Eat meals regularly on time so that appetite is well balanced and there is less tendency to overeat at meals.
• Stay hydrated. Drink up to 3 litres of water every day to flush out toxins and carry the metabolic process easier.
• Protein-rich foods help you to stay full and avoid skin sagging which some people suffer after weight loss.
• Plenty of fruits and vegetables should be taken as they are low in calories and keeps you full for a longer time.
• Exercise is the main key to weight loss as calorie deficit needs to be maintained in order to lose weight. Exercise at least 10 minutes a day.
• Dairy products such as low fat should opt in order to avoid piling up on calories. Tofu, low-fat paneer, and low-fat milk should be the ideal choices for calcium requirements.
• Processed cereals and grains should be avoided as they lack fibre and nutrients in them. Moreover, they are loaded with sugars and artificial fats.