Is working out 10 minutes a day enough to lose weight?
Brief 10-minute workouts, especially those performed in high-intensity interval training (HIIT), boost metabolism for hours and, as a result, raise the body's fat-and-calorie-burning power throughout the day.
Is 10 minute a day really enough to keep you fit and healthy? The good news is that yes, it is! 10 minutes of exercise a day can help you to lose weight, along with being in calorie deficit and make a big difference to your health and fitness levels.
By exercising for 10 minutes with intensity and effort, you'll be more likely to give your body what it needs to keep adapting, building muscle, and increasing your capacity. Ten minutes a day is enough to actually give you a great workout.
If you want to keep the weight off for good, the ACSM prescribes a minimum of 250 minutes of moderate to high-intensity exercise per week. To meet the ACSM guideline, you could simply exercise for 40 minutes every day.
According to researchers from the Healthy Lifestyles Research Center at Arizona State University, three 10-minute workouts may be even more beneficial for your heart than one 30-minute session. That's good news for your health and your schedule.
Studies show that exercising for just 10 minutes can boost your physical fitness, energy and mood. In fact, there's a lot of research to support short workouts. A recent study found that taking an 11 minute daily walk can reduce your risk of disease and early death.
Luckily, even 10 minutes a day can help you come to shape. Here are 10 exercises that work particularly on your abdominal muscles and help to burn all those extra. You need to do each of these exercises for 45 seconds, followed by 15 seconds of resting period.
The reality is that you can get a pretty good workout in just 10 minutes if you do it right. Per the Centers for Disease Control and Prevention (CDC), just 75 minutes per week of vigorous-intensity activity (running, HIIT, etc.) is enough to keep you healthy and fit.
In addition, quick workouts can contribute to improved energy levels, improved sleep and even improved cognitive functions, such as short-term memory and decision-making. “One of the most significant benefits of short workouts is that they lead to greater adherence,” explains Hays.
Studies overall show that doing moderate-intensity aerobic exercise such as walking for 30 minutes a day, five days a week—the amount recommended for good health—typically produces little or no weight loss by itself. When moderate exercise is added to diet, the results are equally unimpressive.
What is the 30 30 30 rule for weight loss?
A Quick Review
The 30/30/30 is a weight loss method that involves eating 30 g of protein within the first 30 minutes of your day, and following it with 30 minutes of light exercise. It is rooted in sound science, and it could be a good way to increase your capacity to burn fat, while keeping lean muscle.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
A weight loss plateau may be explained by muscle gain, undigested food, and fluctuations in body water. If the scale doesn't budge, you might still be losing fat.
Three 10-minute workouts throughout the day can provide the same health benefits as one 30-minute moderate-intensity workout. Ongoing research shows that even just 10 minutes of moderate to vigorous daily exercise can improve your health. You don't need fitness equipment or access to a gym for an effective workout.
Research has shown that accumulating physical activity throughout the day is just as effective for improving health and fitness as doing one workout, provided that an equal amount of time is devoted to each.
Not at all! If you can't devote a longer single time block to exercise, splitting it up over the day or over the week will still yield great results and benefit your health just the same.
- Walking, especially at a quick pace.
- Running.
- Biking.
- Rowing.
- Swimming.
- Cycling.
- Group fitness classes.
| Activity | Calories Burned in 10 Minutes |
|---|---|
| Aerobics class (Zumba, step aerobics) | 100 |
| Ashtanga (power or vinyasa-style) yoga | 46 |
| Biking at a pace of 12-14 mph | 38 |
| Biking on a stationary bike/cycling class (moderate effort) | 66 |
- 45 seconds of jump squats.
- 45 seconds of pushups with shoulder taps.
- 45 seconds of cross0ver mountain climbers.
- 45 seconds of burpees.
- 45 seconds of up-down plank.
A “flat tummy walk” is a type of exercise that is intended to help tone and strengthen the. abdominal muscles, leading to a flatter stomach. This type of exercise typically involves engaging the core muscles and walking at a brisk pace. It can be done indoors or outdoors and doesn't require any equipment.
What are the 5 foods that burn belly fat?
- foods with soluble fiber like fruits, vegetables, and legumes.
- foods with protein like meat, fish, eggs, and dairy.
- fatty fish like tuna and salmon.
- foods with probiotics like yogurt, kefir, sauerkraut, and kimchi.
- green tea.
While it's impossible to lose all of your belly fat in 2 weeks, you can lose some of it quickly by losing weight and body fat all over. All you have to do is eat the right foods (cutting calories in the process), amp up your exercise routine, and make a few lifestyle changes for the next 2 weeks.
The American Heart Association recommends 75-150 minutes of aerobic activity, as well as two strength-training sessions, per week. Assuming the strength training sessions last roughly 20 minutes each, that breaks down to about three hours of exercise a week.
At the six to eight-week mark, you may start to see results. Three or four months in, you can experience a good overhaul of your fitness and physical condition.
If you want to increase your endurance, do cardio before weights. If you want to build muscle strength, do weights before cardio. If you want to improve your overall fitness, you can do either cardio or weights first.
References
- https://www.health.com/30-30-30-8391851
- https://www.medicinenet.com/8_effective_exercises_to_burn_stomach_fat/article.htm
- https://www.menshealth.com/health/a40171899/water-fasting/
- https://www.epicwaterfilters.com/blogs/quick-drips/how-much-weight-will-i-lose-on-a-3-day-water-fast
- https://www.livestrong.com/article/432649-how-long-does-it-take-to-get-fit/
- https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/best-exercise-to-lose-belly-fat
- https://www.missionpossiblefitness.com.au/blog/19-the-general-80-20-rule/
- https://www.anxiety.org/fitness/exercise/how-many-steps-a-day-to-lose-weight-tests-tips
- https://www.silversneakers.com/blog/5-exercises-for-seniors-to-lose-belly-fat/
- https://www.homesandgardens.com/life-design/8020-decluttering-rule
- https://www.healthline.com/health/fitness/fit-it-in-mini-workouts
- https://www.uwhealth.org/news/is-20-minutes-of-exercise-enough
- https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/belly-fat/art-20045809
- https://www.everydayhealth.com/fitness/say-good-bye-to-your-love-handles.aspx
- https://www.themanual.com/fitness/10-minute-workout-guide/
- https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752
- https://www.womenshealthmag.com/weight-loss/a19902886/women-on-how-long-it-took-them-to-lose-20-pounds/
- https://www.popsugar.com/fitness/Calories-Burned-10-Minutes-Exercise-44520149
- https://www.today.com/health/diet-fitness/80-20-rule-diet-rcna40951
- https://www.healthline.com/nutrition/walking-for-weight-loss
- https://www.asics.com/gb/en-gb/running-advice/how-to-lose-belly-fat-by-running/
- https://www.wikihow.com/Burn-1000-Calories-at-the-Gym
- https://www.healthline.com/nutrition/lose-10-pounds-in-a-month
- https://medium.com/pm101/how-you-can-apply-the-80-20-rule-in-your-life-and-work-7d094a78e136
- https://thesilhouetteclinic.com/how-long-does-it-take-to-lose-belly-fat/
- https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health
- https://www.medicinenet.com/how_can_i_lose_1_pound_a_day/article.htm
- https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/apple-cider-vinegar-for-weight-loss/faq-20058394
- https://www.indiatoday.in/visualstories/information/these-5-drinks-will-burn-belly-fat-in-the-morning-43552-20-06-2023
- https://www.healthline.com/nutrition/how-to-lose-30-pounds
- https://www.wholelifechallenge.com/why-10-minutes-of-exercise-per-day-is-enough-to-get-you-results/
- https://www.nolimitsfitnessfl.com/the-80-20-rule-for-nutrition-exercise
- https://www.omicsonline.org/proceedings/how-to-flush-out-body-fat-naturally-without-use-of-medicine-6370.html
- https://www.healthline.com/nutrition/weight-loss-drinks
- https://www.webmd.com/diet/ss/slideshow-reasons-not-losing-belly-fat
- https://www.womenshealthmag.com/weight-loss/a39574131/how-to-lose-2-pounds-per-week/
- https://phase.undock.com/the-remarkable-benefits-of-30-minutes-of-cardio-every-day/
- https://www.ucdenver.edu/docs/librariesprovider65/clinical-services/sports-medicine/training-for-cardiovascular-fitness.pdf
- https://www.today.com/health/diet-fitness/best-quick-workouts-rcna21367
- https://www.prevention.com/fitness/a18765694/flat-belly-diet-walk-off-your-belly-fat/
- https://www.goodrx.com/well-being/movement-exercise/cardio-before-or-after-weights
- https://www.wikihow.com/Lose-10-Pounds-in-One-Week
- https://www.eatthis.com/benefits-exercise-10-minutes/
- https://www.sharecare.com/health/types-exercise/do-daily-exercise-at-once
- https://www.medicinenet.com/is_working_out_20_minutes_a_day_enough/article.htm
- https://blog.lionel.edu/how-much-cardio-is-too-much
- https://www.risescience.com/blog/what-time-should-you-stop-eating-to-lose-weight
- https://www.healthline.com/nutrition/drinking-water-helps-with-weight-loss
- https://www.karidis.co.uk/our-blog/how-to-get-rid-of-stomach-overhang/
- https://www.goodrx.com/well-being/movement-exercise/how-many-exercise-rest-days-a-week
- https://www.womenshealthmag.com/fitness/a28641741/cardio-before-after-weights/
- https://performanceoptimalhealth.com/blog/nutrition/72-hour-fast-pushes-body-into-ketosis/
- https://www.myjuniper.com/blog/hormonal-belly
- https://bodyexpertsystems.com/is-your-cardio-training-causing-belly-fat/
- https://www.webmd.com/diet/a-z/3-day-diet
- https://www.healthline.com/nutrition/20-reasons-you-are-not-losing-weight
- https://www.beaumont.org/services/weight-loss/cardiovascular-training-vs-strength-training-for-weight-loss
- https://greatist.com/fitness/is-cardio-necessary-for-fat-loss
- https://www.pritikin.com/your-health/healthy-living/getting-fit/81-what-should-i-do-30-minutes-of-exercise-or-10000-stepsq.html
- https://www.sharp.com/health-news/can-a-10-minute-workout-be-effective
- https://www.healthline.com/health/how-long-does-it-take-for-your-stomach-to-shrink
- https://adultandpediatricdermatology.com/blog/why-is-belly-fat-more-difficult-to-lose/
- https://www.garagegymreviews.com/how-much-cardio-to-lose-weight
- https://www.bodybuilding.com/content/ask-the-ripped-dude-how-much-cardio-is-too-much.html
- https://www.healthline.com/nutrition/how-to-lose-20-pounds
- https://awomanshealth.com/fitness/10-minute-workouts-three-times-a-day-for-better-health
- https://www.healthline.com/nutrition/20-tips-to-lose-belly-fat
- https://ketolibriyum.ca/blogs/ketolife-blog/when-cheating-might-serve-you-better-the-80-20-rule-to-keto
- https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/7-steps-to-a-flat-tummy-in-7-days/articleshow/12328383.cms
- https://www.goodrx.com/well-being/movement-exercise/mini-workouts-exercise-tips-recommendations
- https://www.dmoose.com/blogs/fat-loss/how-to-lose-30-pounds-in-a-month
- https://www.unitypoint.org/news-and-articles/12-metabolism-boosting-foods-to-aid-weight-loss
- https://greatist.com/health/how-often-should-you-work-out
- https://www.eatingwell.com/benefits-of-exercise-30-min-every-day-8384757
- https://www.popsugar.com/fitness/why-do-i-have-belly-fat-even-though-i-exercise-46325788
- https://www.anxiety.org/nutrition/weight-management/how-to-make-lemon-water-to-lose-belly-fat-tips-risks
- https://www.healthifyme.com/blog/health-benefits-of-lemon-water-for-weight-loss/
- https://www.medicinenet.com/how_many_calories_should_i_eat_to_lose_5_pounds/article.htm
- https://miaaesthetics.com/why-do-i-have-fupa-belly-fat-if-skinny/
- https://www.healthline.com/health/food-nutrition/how-long-can-you-live-without-food
- https://www.health.harvard.edu/staying-healthy/taking-aim-at-belly-fat
- https://www.webmd.com/fitness-exercise/top-exercises-belly-fat
- https://www.webmd.com/diet/features/the-truth-about-belly-fat
- https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
- https://www.healthline.com/health/cardio-everyday
- https://healthmatch.io/weight-management/how-much-walking-to-lose-weight
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/8-ways-to-lose-belly-fat-and-live-a-healthier-life
- https://time.com/86287/belly-fat-stubborn-weight-loss/
- https://www.medicinenet.com/can_you_lose_weight_by_walking_30_minutes_a_day/article.htm
- https://www.piedmont.org/living-real-change/7-belly-flattening-food-tips
- https://lonelygoat.com/80-20-training/
- https://www.healthline.com/nutrition/get-a-flat-stomach
- https://www.independent.co.uk/life-style/health-and-families/workout-weight-loss-results-time-b2071240.html
- https://www.energy.fit/blogs/news/how-long-does-it-take-to-get-in-shape
- https://www.sparockaway.com/blog/what-you-need-to-know-about-skin-tightening-for-your-stomach
- https://www.virtua.org/articles/the-80-20-rule-eat-healthy-and-have-your-cake-too
- https://www.trifectanutrition.com/blog/what-is-the-80-20-rule-for-weight-loss
- https://centreforsurgery.com/how-to-get-rid-of-stomach-overhang-belly-fat/
- https://www.verywellfit.com/how-long-should-i-work-out-3495483
- https://www.forbes.com/2006/10/18/sales-smallbusiness-management-ent-sales-cx_wc_1018sales.html
- https://doctortaz.com/get-rid-of-belly-fat-after-30-what-to-eat-and-do/
- https://nmortho.com/one-of-the-best-cardio-workouts-is-walking-and-heres-why/
- https://www.medicinenet.com/what_foods_help_burn_belly_fat/article.htm
- https://www.everyoneactive.com/content-hub/fitness/cardio-to-lose-weight/
- https://www.self.com/story/celebrity-trainer-ramona-braga
- https://www.spatzmedical.com/what-is-flat-tummy-walk/
- https://www.dranthonydardano.com/blog/my-belly-fat-wont-budge-can-you-help-me-without-surgery
- https://www.wfitness.co.uk/is-10-minutes-exercise-a-day-enough/
- https://www.planetfitness.com/community/articles/beginner-how-long-should-i-work-out
- https://m.timesofindia.com/life-style/health-fitness/fitness/best-exercises-to-lose-belly-fat-10-exercises-that-you-can-do-in-10-minutes-to-lose-belly-fat-how-to-burn-belly-fat-fast/photostory/80154267.cms
- https://www.wikihow.com/Lose-Belly-Fat-in-2-Weeks
- https://time.com/6138809/should-you-exercise-to-lose-weight/
- https://www.healthline.com/nutrition/cardio-vs-weights-for-weight-loss
- https://greatist.com/health/weight-loss-stages
- https://www.bbcgoodfood.com/howto/guide/what-is-the-80-20-rule-diet
- https://www.healthline.com/health-news/does-80-20-diet-actually-help-you-lose-weight
- https://www.medicalnewstoday.com/articles/323694
