World Health Day: Try this 10-minute workout to lose weight

During the pandemic, everyone was exercising and becoming health conscious. But now that we’re back to our old or “normal” routines, finding time to exercise becomes a challenge, especially for people trying to lose weight. What if we say that all your body needs is 10 minutes of attention every day? Surprised? Here’s a 10-minute workout to lose weight.

But before we find the exercises, let’s understand whether doing short workouts makes any difference or not.

Is it enough to exercise with 10 minutes a day?

Going on a non-exercise routine is not an option if you are serious about achieving and maintaining your weight loss goal. But can a 10-minute workout be enough if you don’t have time to exercise? It is obvious that a dedicated exercise plan of 30 to 1 hour will provide more advantages than a 10 minute routine. But something is better than nothing. Short workouts can help you lose weight, sleep better, have more energy, and many other things.

According to a study from the University of Utah, the short workouts you do throughout the day can add up a lot. Women who included short bursts of high intensity exercise in their daily routine were observed to experience a drop in their body mass index. Even they notice a difference in their obesity! The most important advice is to increase the intensity of the training; the duration of the session is negligible.

Health Shots reached out to Delhi-based fitness trainer Meenakshi Mohanty, who promotes holistic and healthy lifestyles, to find out exercises you can do if you’re in a hurry and only have 10 minutes a day.

10 minute workout to lose weight

Says Mohanty: “In today’s fast-paced world, people often find it difficult to find time for regular exercise due to their busy schedules. However, it is crucial to keep our bodies active in order to maintain good health and avoid skipping workouts.”

To help you stay active, we suggest these 5 exercises that you can do in just 10 minutes:

1. Jumping Jacks

Jumping jacks are a simple and effective exercise that can be done anywhere without any equipment. They help improve cardiovascular endurance, strengthen muscles and burn calories.

Are jumping jacks effective for weight loss? Image courtesy: Adobe Stock

To perform jumping jacks, start by standing up straight with your feet together and arms at your sides. Jump up and open your legs wide as you raise your arms above your head. Jump again and return to the starting position. Repeat this exercise for one minute, rest for 15 seconds, and repeat for three sets.

Also read: Do these 5 daily jumping exercises for 20 minutes and lose 2 kilos in a week

2. Squats

Squats are great lower body exercises that can be done in a short period of time. They help strengthen your legs, hips and buttocks.

To perform squats, stand with your feet shoulder-width apart and your toes slightly pointed out. Slowly bend your knees and lower your hips as if you were sitting in a chair. Keep your back straight and make sure your knees do not extend past your toes. Get back up and repeat for one minute, rest for 15 seconds, and repeat for three sets.

3. Push-ups

Pushups are a great exercise that targets your chest, shoulders, triceps, and core muscles. They help strengthen the upper body and improve posture.

10 minute routine to lose weight.
Learn to do the classic push-ups well. Image Courtesy: Shutterstock

To perform pushups, start by placing your hands shoulder-width apart on the floor and your feet together behind you. Lower your body toward the floor by bending your elbows and keeping your back straight. Push your body back to the starting position and repeat for one minute, rest for 15 seconds, and repeat for three sets.

4. Plank

Planks are a popular exercise that targets your core muscles, including your abs, back, and shoulders. They help improve posture, balance and stability.

To perform a plank, start by placing your forearms on the floor and aligning your elbows directly under your shoulders. Extend your legs behind you and balance on your toes. Keep your body straight and hold this position for one minute, rest for 15 seconds, and repeat for three sets.

5. Burpees

Burpees are a full-body exercise that can help burn a significant number of calories in a short amount of time. They target multiple muscle groups, including the chest, arms, legs, and core muscles.

10 minute routine to lose weight.
Learn the correct way to do burpees for your health and safety. Image courtesy: Adobe Stock

To perform a burpee, start by standing up straight with your feet shoulder-width apart. Bend your knees and place your hands on the floor in front of you. Jump your feet back and get into a pushup position. Perform a push-up, jump feet to hands, and jump as high as you can. Repeat for one minute, rest for 15 seconds, and repeat for three sets.


Incorporating these exercises into your daily routine can help you stay active and avoid skipping workouts due to time constraints. Remember to start slowly, gradually increase intensity and duration, and always consult your health care provider before beginning any new exercise program. By staying active, you’ll improve your physical health, improve your mood, and feel more energized throughout the day, says Mohanty.

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