Weight loss is a theme for many people. Losing weight can be difficult and time-consuming, but with a 10 day workout it doesn’t have to be. In this article, we’ll teach you how.
We’ll start by going over the basics of what’s needed in order to lose weight, then go on to describe some specific workouts that are good for 10 day plans, as well as the benefits of these exercises. We’ll also talk about what you need to do before starting your program so that it will work best for you.
If you’re ready to get started losing some pounds in just ten days, read on!
How Much Weight Can You Lose In 10 Days?
The answer to this question is different for everyone. Your weight can fluctuate based on your workouts, how much you eat, and what time of the month it is. There are a few things that affect your weight loss including (3):
- Your goal weight
- Health condition
- Metabolism rate
- Activity level
- Height/weight ratio = BMI (body mass index)
- Sex-related factors like pregnancy or menopause.
You should evaluate your weight loss goals with how much you weigh, what your goal weight is, and how long it will take to get there. For some people, losing 5-10 pounds in 10 days would be a great goal. For others, 14-21 pounds would be more suitable.
Losing anywhere between 1/2 – 2 lbs per week would be considered healthy weight loss depending on the individual’s specific circumstances outlined above (8).
Cardio Exercises In The 10-Day Workout Plan
- Reduced stress levels
- Lower blood pressure and cholesterol levels which reduce the risk of heart disease
- Improved bone density and posture
- Increased energy levels
- Mental focus
Cardio exercise increases your metabolic rate, which means that calories will continue being burned throughout the day after finishing a workout. When you are looking for a workout program to lose weight in 10 days, consider incorporating some running into the plan. Keep it short- 30 minutes of running is enough to get results at the most twice per week.
Some ideal cardio exercises to have in your workout plan are:
- Treadmill workouts
- Mountain climbers
- Jumping jacks
- Shadow boxing
Start your cardio workout with 10 minutes of warm up exercises. This will elevate your heart rate and burn some extra calories to maximize your progress during the next 30 minutes. Finish with another 10 minutes of cooldown exercises to lower your heart rate gradually, then stretch.
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Strength Training Exercises In The 10-Day Workout Planning
Strength workouts are perfect for losing weight because they build lean muscle mass which increases your body’s metabolic rate so that more calories can be burned despite being sedentary throughout the day (2).
Moderate strength training has also been shown to create an improved sense of well-being by releasing endorphins throughout your body (9). This is helpful if you need an extra push to get started losing weight.
Strength training is also beneficial because it builds muscle strength that can help prevent injuries by strengthening your muscles and bones.
The best way to design a strength training routine is to focus on the basics: squats, deadlifts, rows, presses and pull-ups/chin-ups.
These exercises have been proven over decades of research in different settings with people from beginners to athletes, men, and women alike that they are effective at building muscle mass while preventing injury when done with proper form (7).
You will want to aim for 3 sets of 8 reps with a 60 second rest between sets so that your weights stay manageable while allowing you enough time to build up your endurance for each exercise.
Some of the best strength training exercises are (7):
These exercises can be done at home or in the gym.
You can also do lunges with dumbbells without even stepping outside your house. Simply hold weights in each hand and step out into a lunge position before coming back up to standing.
Simple squats done alone will help tone muscles throughout your body because you are using all of your lower body muscles to stabilize yourself as you lower yourself in an upright position. If you want more, try adding weight by holding dumbbells or wearing a weighted backpack to make this exercise more challenging.
By lifting heavy objects, deadlifts work many different muscle groups including the glutes, legs, arms, core and back muscles to name a few. All you need is a barbell loaded with weights.
Rows are ideally done with dumbbells to achieve the best results but you can also use resistance bands if they’re available to you. This exercise works your upper body by using your lats, biceps and forearms. You can either do it seated or standing depending on which variation you’m trying to achieve.
This exercise includes pushing a weight away from yourself during any type of press for this workout whether it’s done seated or standing. Presses work many different muscles including triceps, shoulders, pecs, abs, and legs so be sure not to skimp out on them if building muscle mass is part of your goal because more lean muscle means a higher metabolic rate (7). It also means gaining more strength and coordination which can help prevent injuries when exercising regularly.
These exercises work the back muscles including your lats, traps and rhomboids. You can do pull ups or chin-ups with a straight bar that is weighted if possible to make it more challenging so try out both variations and push yourself as much as you need to be challenged while making sure not to injure yourself.
Target your core and lower back with this exercise by lifting your legs, chest and upper body off of the ground. This is an advanced exercise so be sure to start out by doing abdominal crunches first before adding weight such as a weight belt or weighted backpack.
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Progressive Load – Which Weights Are Best For You?
When you are figuring out how much weight to lift for your exercise of choice, start with the smallest weight possible and aim to increase it during each workout. If you need help determining how much you should be lifting, look for trainers in your area who specialize in strength training or get a trusted friend or family member to spot you while you work out.
The 10-Day Workout Challenge
For 10 days you should aim to do the following:
2-3 Cardio Workouts
When trying to lose weight in 10 days, you want to keep your cardio workouts short and intense.
Aim for a total of 30 minutes of running as an example. If you are not a runner then pick any other form of cardiovascular exercise that is challenging but manageable for you. Cycling is great since it doesn’t put pressure on the joints like running does.
Strength Workouts – 3×8 Reps With 60s Rest Between Sets
As mentioned above, these exercises should be the foundation of every workout plan if your goal is muscle building and injury prevention. You can also incorporate HIIT (high-intensity interval training) into your strength training routine which has been shown to increase metabolic rate and burn fat post-workout (4). HIIT is perfect for those crunched for time.
Sample 10-Day Workout Plan
Here is a sample workout plan you can use for 10 days:
- Monday: Upper body push/lower body pull (e.g. chest presses, lateral raises, overhead presses)
- Tuesday: Upper body pull/lower body push (e.g. dumbbell pullovers, bicep curls, pull-ups, squats).
- Wednesday: Rest
- Thursday: Upper body push/lower body pull (Chest flies, single leg deadlifts, dumbbell snatches)
- Friday: Upper body pull/lower body push (barbell curls, single arm rows, elevated step ups)
- Saturday: LISS cardio
- Sunday: HIIT cardio
- Monday: Upper body push/lower body pull (Chest flies, single leg deadlifts, dumbbell snatches)
- Tuesday: Upper body pull/lower body push (barbell curls, single arm rows, elevated step ups)
- Wednesday: Rest
What To Eat To Lose Weight In 10 Days
Weight loss is as much about diet as it is about exercise. Here is what you should eat:
When trying to lose weight over 10 days, it’s important that you eat a lot of protein so that your body has enough building blocks for muscle development.
Eating a high-protein diet will also help decrease inflammation and the risk of developing insulin resistance along with other chronic diseases since it targets belly fat (11).
Aim to eat as many green vegetables as possible because they are low-calorie but nutrient-dense. This means that they have a lot of nutrients compared to their caloric value which is measured by the thermic effect of food or TEF.
Carbs have been demonized recently but some carbs are better than others – aim to avoid processed carbohydrates like refined sugar and white and instead choose fruits and whole-grain carbs.
Different kinds of fats have different roles in the body – some are necessary for brain functioning and good nervous system health while others like trans-fats should be avoided (12). Good dietary fats to eat include nuts, seeds, avocados, grass-fed butter, and olive oil.
Be sure to drink plenty of water because it helps keep your metabolism running and it’s important for overall health and wellness.
Tips For Getting The Most Out Of Your 10-Day Workout
Eat A Lot Of Protein
Aim for 0.8g per lb of lean mass (154g/75kg) to ensure that your muscles can repair themselves before exercise will maximize muscle growth (5).
Have Rest Days
You don’t want to exercise every day for 10 days straight because your muscles need time to grow. Your strength will diminish if you do that, so have at least 1-2 rest days per week.
Taking the right supplements can help maximize muscle growth, energy and recovery times too. Essential amino acids are necessary for protein synthesis while Branched Chain Amino Acids (BCAAs) are vital for restoring the pH balance of blood after intense workouts which can make you want to quit early on (1).
A good multivitamin supplement will keep your body’s vitamin levels balanced which is important for overall health and well-being before, during, and after exercising.
Being well-rested ensures that your cells regenerate and grow to meet the demands of high-intensity training. Sleep deprivation reduces growth hormone and testosterone production in the body which in turn means less muscle development. Aim for 7-9 hours of sleep per night when trying to lose weight in 10 days (6).
The Bottom Line
In 10 days, you can lose anywhere from 5-10 lbs of fat if you follow a healthy diet and exercise regimen. The best way to do that is through strength training coupled with HIIT for maximum muscle growth and fat loss. The 10 day workout challenge is a great starting point.
Take up this 20 Min Full Body Workout at Home.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Effect of Branched-Chain Amino Acid Supplementation on Recovery Following Acute Eccentric Exercise (2018, nih.gov)
- Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults (2012, nih.gov)
- Factors Affecting Weight & Health (2018, nih.gov)
- High-Intensity Intermittent Exercise and Fat Loss (2011, nih.gov)
- How Much Protein Is Simply Too Much? (n.d., sclhealth.org)
- How Much Sleep Do We Really Need? (2021, sleepfoundation.org)
- Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training (2016, nih.gov)
- Should you lose weight fast? (2019, nhs.uk)
- Strengthen your mood with weight training (2018, harvard.edu)
- The (Many) Benefits of a Cardio Workout (2020, clevelandclinic.org)
- The role of high-protein diets in body weight management and health (2012, cambridge.org)
- Types of Fat (n.d., harvard.edu)