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If you’re aiming to lose belly fat but struggle to find time for long exercise sessions, a brief 10-minute morning workout could be all you require to accomplish your goal. This fast-paced circuit focuses on various muscle groups, revs up your metabolism, and aids in burning fat throughout the day. The best part is, you don’t need fancy equipment or costly gym memberships; just your body, commitment, and regularity are enough.
In an interview with Matt Dustin, CSCS, a NASM-certified corrective exercise specialist at BarBend, he presents an exceptional morning workout meticulously crafted to target weight loss (including stubborn belly fat) that only lasts for 10 minutes. This workout is suitable for individuals with time constraints or those wanting to kickstart their fat-burning journey. Additionally, it’s brief enough to integrate into any schedule, allowing you to complete it before work, upon waking up, or whenever you crave a quick, fat-burning boost.
Make a plan to execute this routine three to four times per week with a rest day between each session. If you’re pressed for time, this brief yet vigorous workout can help you jumpstart your day with a fat-burning surge. Strive to engage in each exercise for 40 seconds and rest for 20 seconds to maintain your body’s high activity level and enhance calorie consumption.
Jumping Jacks
Jumping jacks are an excellent way to warm up your body and get your heart rate up fast since they get your full body moving and help increase circulation.
How to Do It
- Stand with your feet together and arms at your sides.
- Jump your feet apart while raising your arms overhead.
- Return to the starting position and repeat the movement continuously for 40 seconds.
Recommended Sets and Reps
- Perform 3 sets of 40 seconds each.
- Rest for 20 seconds between sets.
Best Variations
- Low-Impact Jumping Jacks (step side to side instead of jumping for a gentler version).
- Weighted Jumping Jacks (hold light weights in your hands for added intensity).
Bodyweight Squats
Bodyweight squats are a fantastic lower-body exercise that burns calories while targeting your quads, hamstrings, and glutes. They also help increase muscle mass and elevate your heart rate.
How to Do It
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Lower your hips down and back as if sitting into a chair, keeping your chest proud and your knees behind your toes.
- Press through your heels to stand back up, driving your hips forward.
Recommended Sets and Reps
- Perform 3 sets of 15 reps.
- Rest for 20 seconds between sets.
Best Variations
- Jump Squats (add a jump at the top for extra calorie burn).
- Single-Leg Squats (focus on one leg at a time for greater difficulty).
Push-Up to Downward Dog
This dynamic move strengthens your chest, shoulders, and core while increasing flexibility in your hamstrings and shoulders.
How to Do It
- Start in a push-up position with your hands slightly wider than your shoulders.
- Lower your chest to the floor, then push back up.
- Once you’re back in the push-up position, lift your hips and shift into a downward dog position, stretching your hamstrings and shoulders.
- Return to the push-up position and repeat.
Recommended Sets and Reps
- Perform 3 sets of 10 reps.
- Rest for 20 seconds between sets.
Best Variations
- Knee Push-Up to Downward Dog (modify the push-up by dropping to your knees for a gentler version).
- Push-Up to Plank (add a side plank after each push-up for a greater challenge).
High Knees
This exercise helps boost your endurance and agility while focusing on your midsection for a flatter and more toned appearance.
How to Do It
- Stand with your feet hip-width apart and engage your core.
- Jog in place, bringing your knees as high as possible with each step.
- Use your arms to maintain momentum as you quickly alternate your legs.
Recommended Sets and Reps
- Perform 3 sets of 40 seconds each.
- Rest for 20 seconds between sets.
Best Variations
- High Knee Sprint (increase the speed of your knee lifts for added intensity).
- Cross-Body High Knees (bring your opposite elbow toward your knee as you lift to engage your core more).
Bicycle Crunches
Bicycle crunches target your core, especially your obliques (side abs), which helps to tighten your waist and improve core strength and stability.
How to Do It
- Lie on your back with your hands behind your head and elbows wide.
- Lift your shoulders off the ground and bring your left elbow toward your right knee.
- As you do this, straighten your left leg, then switch sides, bringing your right elbow toward your left knee.
- Continue alternating sides in a cycling motion.
Recommended Sets and Reps
- Perform 3 sets of 30 reps (15 on each side).
- Rest for 20 seconds between sets.
Best Variations
- Slow Bicycle Crunches (focus on a slow, controlled motion for greater muscle engagement).
- Weighted Bicycle Crunches (hold a weight or medicine ball for added resistance).
Squat to Calf Raise
The squat to calf raise is another dynamic exercise that works your lower body and improves your balance.
How to Do It
- Start in a deep squat position with your feet shoulder-width apart.
- Stand up, then rise onto your toes as you perform a calf raise.
- Lower back down into a squat and repeat the motion.
Recommended Sets and Reps
- Perform 3 sets of 12 reps.
- Rest for 20 seconds between sets.
Best Variations
- Squat to Single-Leg Calf Raise (raise one leg at a time for more balance training).
- Weighted Squat to Calf Raise (hold weights for added intensity).
Adam Meyer, RHN
