There’s no need for long workouts if you want to lose belly fat. A quick 10-minute workout in the morning may be all you need. This high-intensity exercise works a lot of muscle groups, speeds up your metabolism, and burns fat all day. Plus, you don’t need fancy gym fees or tools. All you need is your body, discipline, and regularity.
We talked to Matt Dustin, CSCS, a NASM-certified corrective exercise expert with BarBend. He told us about a great 10-minute morning sweat session that is meant to help people lose weight, even that stubborn belly fat. This workout is good for people of all fitness levels, whether they are short on time or just want to get their fat-burning day off to a good start. That’s not all—it’s quick enough that you can do it before work, right after getting up, or whenever you need a quick fat-burning boost.
You should do this exercise three to four times a week, with at least one day off in between. Don’t have much time? This short but powerful workout can help you burn fat faster in the morning. To keep your body working hard and burn as many calories as possible, try to do each exercise for 40 seconds and then rest for 20 seconds.
1. Jumping Jacks
Because they move your whole body and improve circulation, jumping jacks are a great way to warm up and get your heart rate up quickly.
How to Do It:
Stand with your arms at your sides and your feet together. As you jump your feet apart and raise your arms high, go back to the starting position and do it again and again for 40 seconds.
Recommended Sets and Reps:
Sets and reps that work best: Do 3 sets of 40 seconds each. Take a 20-second break between sets.
Best Variations:
- Jacks with low impact (steps from side to side)
- Jumping Jacks with Weights ($10 each)
2. Bodyweight Squats
Squats with your own body weight are a great way to work out your legs, hamstrings, and hips while burning calories. In addition, they help you build muscle and speed up your heart rate.
How to Do It:
Stand with your feet shoulder-width apart and your toes turned out a little. As if you were sitting in a chair, bring your hips down and back. Keep your chest up and your knees behind your toes. To stand back up, push through your feet and move your hips forward.
Recommended Sets and Reps:
Sets and Reps: Do three sets of fifteen reps each. Take a 20-second break between sets.
Best Variations:
- Do jump squats.
- Squats with only one leg
3. Push-Up to Downward Dog
This powerful move makes your core, chest, and shoulders stronger while also making your legs and shoulders more flexible.
How to Do It:
Start by doing a push-up with your hands a little wider than your hips. Bring your chest to the floor and then lift it back up. When you get back to the push-up position, lift your hips and move into a downward dog position. This will stretch your shoulders and legs. Go back to the push-up position and do it again.
Recommended Sets and Reps:
Sets and reps that should be done: Do three sets of ten reps. Take a 20-second break between sets.
Best Variations:
- From a knee push-up to a downward dog
- Push-ups to planks (do a side plank after each push-up).
4. High Knees
This workout helps you get stronger and faster, and it focuses on your middle area to make it look flatter and more toned.
How to Do It:
Stand with your feet hip-width apart and tighten your core. As you jog, raise your knees as high as you can with each step. Keep your speed up with your arms as you quickly switch legs.
Recommended Sets and Reps:
Sets and reps that work best: Do 3 sets of 40 seconds each. Take a 20-second break between sets.
Best Variations:
- Sprint with your knees up.
- Cross-Body High Knees
5. Bicycle Crunches
Bicycle crunches work your core, especially your obliques, or side abs. This makes your core stronger and more stable and helps you lose weight.
How to Do It:
Lay on your back with your arms spread out and your hands behind your head. Get your shoulders off the ground and bring your left arm to your right knee. Stretch out your left leg, then switch sides and bring your right arm up to your left knee. Keep switching sides in a spinning motion.
Recommended Sets and Reps:
Do three sets of thirty reps (15 on each side). Take a 20-second break between sets.
Best Variations:
- Bicycle crunches done slowly
- Bicycle crunches with weights
6. Squat to Calf Raise
Another active exercise that works your lower body and makes you more balanced is the squat to calf raise.
How to Do It:
Squat down deeply and spread your feet shoulder-width apart. Do a calf raise by standing up and then getting on your toes. Get back into a squat position and do it again.
Recommended Sets and Reps:
Do three sets of twelve reps. Take a 20-second break between sets.
Best Variations:
- Squat down and raise your leg straight up.
- Squat with weights to calf raise.