10-Minute Workout for Weight Loss & Muscle Gain

Summary of Lose Weight & Build Muscle With This 10-Minute Workout:
Performing just three 10-minute strength workouts per week can result in weight loss and muscle gain when combined with a high-protein diet and other healthy lifestyle habits for fat loss. The article outlines a top 10-minute workout consisting of squats, pushups, lunges, pull-ups, and V-ups. The exercises work various muscle groups and require little to no extra equipment. The article emphasizes the benefits of consistency, effort, and discipline when it comes to building muscle and losing weight.

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The Best 10-Minute Workout to Build Muscle and Lose Weight

Building muscle and losing weight can feel like an overwhelming task, but it doesn’t have to be. With just three 10-minute strength workouts per week, combined with a high-protein diet and healthy lifestyle habits for fat loss, you can achieve significant results. Here is the best 10-minute workout to lose weight and build muscle.

Squats: The Ultimate Lower-Body Exercise

Squats are the go-to exercise for building lower-body muscles. They are a functional movement that targets your glutes, quads, hamstrings, and calves. You can add a jump to the top of the squat for a more challenging workout, or you can hold an external weight to increase the difficulty. Begin with feet wider than shoulder-width distance apart, sit back into your squat position, and lower your body until your thighs are parallel to the floor. Drive through both feet to return to the starting position. Repeat for 10 repetitions.

Pushups: Simple and Effective Upper-Body Exercise

Pushups are an easy way to work on your chest, shoulders, triceps, and core, without additional equipment. Keep your core engaged throughout the entire set and avoid sagging your hips downward. Start in a plank position with your hands under your shoulders. Lower your body as one full unit by bending your elbows and lowering your chest to the floor. Push through both hands to return to the starting position. Repeat for 10 repetitions.

Lunges: A Favorite Exercise for Lower-Body

Lunges are an excellent lower-body exercise that allows you to work on your glutes and quads effectively. They also help build coordination, balance, and stability for activities like walking, running, sprinting, and hiking. Begin standing with your feet hip-width distance apart, take a big step forward with your left leg, and descend into a lunge by bending your front and back knees. Push through your front foot to return to the starting position. Repeat for 10 repetitions.

Pull-ups: A Must-Do Exercise for Upper-Body

Pull-ups work on your upper back, lats, and biceps, effectively the opposite muscles as the pushup. They are great exercises to combine with pushups to blast your upper body muscles. You can choose to use an overhand, neutral, or underhand grip. Grip your pullup bar with the selected grip style and extend your body weight from the bar. Pull your chest to the bar, keeping your shoulders from shrugging and attempting to pinch your shoulder blades together and downward as you pull. When your chest nears the bar, slowly lower to the starting position. Repeat for ten repetitions.

V-ups: The Best Core Exercise

V-ups are an excellent exercise that targets multiple layers of abdominal muscles and hip flexors. They make your workout harder or more comfortable by bending or extending your legs, respectively. Begin lying on your back on a mat or soft floor, extend your arms overhead, engage your core, and raise your legs and torso off the floor. Lift both until the angle at your hip is roughly 90 degrees, and your body forms a “V” when viewed from the side. Slowly return to the starting position. Repeat for 10 repetitions.

Bottom Line

Building muscle and losing weight are achievable with the right workout, diet plan, and lifestyle habits. You do not need to spend hours at the gym to achieve your goals. A 10-minute workout three times a week, combining squats, pushups, lunges, pull-ups, and V-ups, can help you build muscles and lose weight. Also, remember to combine these workouts with a high-protein diet and healthy lifestyle habits for the best results.

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