Summary of Lose 10 Pounds in a Month With This Workout Trainers Love:
The article provides a hardcore HIIT workout routine to help lose 10 pounds or less in 30 days, with exercises including goblet squats, sprints, pushups, burpees, and bicycle crunches. The routine should be performed three times a week, and combined with a healthy diet, lifestyle habits, and 30-60 minutes of slower cardio on non-workout days. The article advises checking with a healthcare professional or certified fitness expert before starting the routine.
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Hardcore HIIT Workout: Lose 10 Pounds in 30 Days
When it comes to losing weight, a slow and steady approach is often recommended. However, there are times when you need to lose weight quickly, like for a high school reunion or a summer vacation. In those cases, a hardcore HIIT workout routine can help you lose 10 pounds or less in just 30 days. Here is a routine that you can follow, but make sure to check in with a healthcare professional or certified fitness expert first.
Goblet Squat:
The goblet squat is a functional lower-body exercise that targets your quadriceps, hamstrings, glutes, and core muscles. To perform this exercise, stand with your feet slightly wider than hip-width distance apart, holding a dumbbell vertically with both hands at chest level. Squat down by pushing your hips back and keeping your chest up. Push through your feet to return to the starting position, squeezing your glutes at the top. Repeat for 30 seconds.
Sprints:
Sprints are a high-intensity cardiovascular exercise that helps burn calories quickly. Focus on maximizing your stride rate by driving your knee explosively upward with each repetition, then slamming your foot straight toward the ground as you take each step at maximal intensity. To perform sprints, find a flat, open area with enough space to run. Begin running, gradually increasing your speed until you reach your maximum effort. Maintain your top speed for the target distance or time. Slow down gradually, and return to a standing or walking position. Aim to sprint at a maximum effort for 30 seconds.
Pushups:
Pushups are a compound upper-body exercise that helps to build strength in the chest, shoulders, and triceps while demanding full-body stabilization. To perform a pushup, begin in a pushup plank position with hands under your shoulders. Engage your core and keep your spine in a braced neutral position. Lower toward the ground by bending at the elbows and shoulders. When your chest is just above the ground, push evenly through both hands to return to the starting position. Avoid sagging hips throughout the movement. Repeat for 30 seconds.
Burpees:
Burpees are a full-body, explosive high-intensity exercise that seriously kicks up your metabolism and helps the fat melt right off. To perform a burpee, stand with your feet shoulder-width apart and your arms at your sides. Squat down and place your hands on the floor in front of you. Kick your legs back into a plank position. (Optional: Do a pushup.) Jump your feet back to your hands, returning to the squat position. Jump straight up, reaching your hands overhead. Absorb your landing with a squat, and drop immediately into the next repetition. Repeat for 30 seconds.
Bicycle Crunches:
The bicycle crunch is an effective abdominal exercise that targets the rectus abdominis and obliques. Lie on your back with your hands behind your head and bent knees. Engage your core, and lift your head, shoulders, and feet off the ground. Bring your right elbow toward your left knee as you extend your right leg as if pedaling a bicycle. Continue alternating sides in a controlled, fluid motion, maintaining tension in your core throughout the exercise. Repeat for 30 seconds.
In Conclusion:
Perform each exercise for 30 seconds at maximal intensity, followed by 30 seconds of slow walking/pacing. Then, move on to the next exercise and repeat. Complete this workout three times per week. On non-workout days, perform 30 to 60 minutes of slower cardio to keep your caloric burn as high as possible while recovering from the workouts. Repeat for four to five weeks, and watch the weight melt right off! However, this routine should be coupled with a healthy diet for fat loss, solid lifestyle habits, and no cheat days.
