Losing weight fast is something we all want. In a couple of weeks spring starts and we would like to put on our favorite dress or cute top without feeling uncomfortable. This is where many of us start a crash diet or start exercising like crazy in the gym to burn calories. Now we also know that this will probably make you lose a couple of kilos in the beginning, but this won’t last and you will probably gain back the lost weight with some extra kilos on top.
Temporary solutions, like eating less or doing lots of sports during a short period, will only mix up your metabolism. It might help to lose a couple of pounds, but it will not last in time.
Then why do all these diets always promise immediate results? This multi-million dollar industry is thriving since years, and this is only because people are desperate to believe their promises. There are a lot of people making a lot of money on your “hoping this time it will work”. Because that is exactly what it is, isn’t it? You hope this time it will work.
But then what does work? A combination of a healthy diet and exercises will definitely help, but you need to do the effort, and especially be consistent. Exercising one time per week does not show any results. In this article I will be talking about the exercise part of a healthy life. These exercises can be done anywhere and anytime, they only take 10 minutes per day and the best part is that they are for free!
10 Fast Weight Loss Exercises
Every day life can sometimes be stressful and it is not always easy to be consistent. When you are particularly busy between your work, your family life and your social life, you probably do not have the time to go to a gym. This series of 10 work out exercises take about 10 minutes and you can do them at home, all you need is a yoga mat.
Every exercise has to be repeated as many times as possible for 40 seconds. The more you can repeat them, the better. In between every exercise, you take 15 seconds rest to catch your breath.
As your condition will get better, you can repeat the series two or three times. As a beginner, you will see that it is quite hard, but hang in there! When you keep on exercising, it will get easier when after a couple of times, especially when you start seeing the first results!
Before starting your work out, always remember to do a warm up, otherwise you might risk getting injured. Just walk around for 5 minutes and turn your arms in circles will do.
1. Push Ups
Lots of people hate push ups, but they have a great effect on the upper body. If you find it too difficult in the beginning to do push ups while stacking on your toes, try doing them by holding on your knees.
Position yourself face-down to the floor. Place your hands on the ground next to your shoulders, so that they are in a 90 degree angle. Lower your body down to the floor, pointing your elbows backwards. All of your body weight is supported by your hands and your feet. Try to bend down as far as possible. Keep your body straight from your head to your feet and contract your abdominals. Raise back up Repeat for forty seconds.
This exercise activates muscle groups in the entire body, from your calves, to your thighs, your abs, arms and back.
To do the exercise correctly, take the following steps:
- Stand up straight, feet slightly apart pointing forward,
- bend through your knees and put your hands on the ground
- throw your feet backward with a little swing, landing on your toes. Contract your belly and buttocks muscles. Make sure your body is straight and not bending down
- Bend through your elbows like in a push up
- Give your feet another impulse to get back into the crouch position
- Push yourself up in the standing position
- Jump straight up with your hands above your head
Are you dreaming of well-designed legs and a firm behind? Then squats are your thing!
For the squat to be realized correctly, take the following steps.
First, stand up straight, your feet slightly apart but straight under your shoulders, arms straight in front of you. The position is important, because if you do not stand straight, you might strain a muscle. Inhale and bend down until your thighs are on the same line as the floor. Get back up while exhaling.
It is important to lean down steadily, slowing down the movement, and to get up firmly by pushing your heels into the ground. During the exercise, keep your back slightly bend and pushing your chest forward, but do not make your back too round and do not bend over. Your center of gravity must be behind and your heels should never leave the ground
Planking has an effect on nearly all muscle groups of your body. This exercise is great to sculpt your muscles and strengthen your back. The goal is to stay in the same position for as long as possible.
Planking is not a difficult exercise, but it is important to do it correctly, otherwise you might risk an injury. Start with facing the floor in a horizontal position. Place your hands or your elbows on the floor as well as your toes. The rest of your body does not touch the ground. Now contract all the muscles in your body and make sure that your body is a straight line from your head to your feet.
When you just start out with this exercise, you will see that is quite difficult to maintain this position for more than 10 or 20 seconds, but when you do it daily, you will see improvement in your endurance very quickly!
Sit ups are great exercises to strengthen the muscles in your abdominal area. Take a yoga mat to put underneath your back. This exercise requires a solid underground, so do not do them on a mattress for example.
Lay flat on your back and put your legs up in a 90 degree angle. Put your hands besides your ears and pull up your face towards your knees. Do not put your hands behind your head, because this might make you pull your head forwards, which is not good for your neck. In the beginning you might find it difficult to get up without anything to keep your feet on the ground. You can use a couch, bed, chair or your husband 🙂 to keep your feet steady on the floor and start like that. Once your muscles get stronger, you will find that you do not need this help anymore and you can get up without this helping hand.
This is a good one for the upper body as well, especially for the pectorals and the triceps. When done correctly and regularly, you will see a difference very quickly. All you need is a solid chair or a bench. Place the palms of your hands on the chair or bench, slightly outside of than your hips. Push yourself down while inhaling until you feel your triceps working. Come back up while exhaling. Make sure your elbows point straight behind and not to the sides.
7. Side Planking
Side planking is a great oblique exercise. The obliques are the muscles along the side of your waist. Let’s say your start with your left side. For this exercise you place your left forearm on the ground and your elbow underneath your left shoulder. You can put your feet or together or one in front of the other, whatever is more convenient to you.
Try to hold this position for as long as you can and then change sides.
8. Jumping Jacks
This is one of the simplest exercises that anybody in good heath can do. Jumping jacks can also be used to warm up or in high intensity interval training (HIIT). Your heart rate will increase rapidly and the exercise will make your blood circulate through your body quickly. There are different versions of jumping jacks, but for the basic version
- stand up straight, feet together and your hand along your body
- jump, pushing your feet as far aside as you can and throwing your hands above your head
- get back into the original position and repeat the exercise
9. Leg Lifts
This is a good exercise for your belly and leg muscles. Lay down on your back on a yoga mat and pull up your feet from the ground for about 10 centimeters. Put your arms alongside your body on the ground. Raise your legs as high as you can. When it is too difficult with straight legs, bend them a little. When your legs are up, wait for 2 seconds before lowering them slowly. Do not touch the ground but keep your legs in the original position. Repeat.
Who doesn’t want well shaped behind and sculptured legs ? A great exercise for this are lunges. Different muscle groups are trained with this exercise, like the hamstrings, glutes, quads and calf muscles. There are different forms of lunges, but here I talk about the classic forward lunge.
Stand up straight, your feet slightly apart. Take one big step forward with both feet pointing forward. Keep your waist and your back straight for stability. Most of your weight will be on your front foot. Now lower your hips until your front leg is parallel to the ground. Keep your front foot flat on the ground and lift your back heel. Continue until your back knee is almost touching the ground and your front knee is stacking above your ankle. Both knees will have a 90 degree angle in this position. Then push yourself back in the original position and repeat for forty seconds. Change legs and train the opposite side.
I am in the middle of doing these exercises daily and although I am not always motivated, I keep my goals in mind and try to be consistent. 10 Minutes! That’s 2 songs, a shower, reading a bed time story for my son, drinking a cup of coffee! I can do this! What about you? Leave a comment or a question and I’ll be happy to engage with you.