Lost 10 pounds in a month and bodyweight trainers love this

When it comes to accelerating weight loss with workouts, burning more calories is your priority. The good news is that you can increase your body’s metabolism and calorie burn while improving your aerobic fitness and strength in just 30 minutes or less, three times a week. The workout we put together to help you lose 10 pounds per month focuses on lower body exercises that use the biggest muscle groups, and therefore burn the most calories overall.

To keep things simple for you, this bodyweight routine only includes three exercises. However, you can increase the intensity by adding weight, speed and explosiveness, or increase the number of reps or total rounds of the circuit. Combined with science-backed ways to lose belly fat and long-term healthy eating habits, this exercise regimen is a surefire way to make losing 10 pounds a month a realistic goal—as long as you can put in the effort!

For this bodyweight workout, do the first two exercises for 10 to 20 reps. For the sprints, complete the prescribed number of yards. Work up to five full rounds or more for maximum calorie burn. Look to complete the workout at least twice a week, with three times being optimal. And of course, be sure to take 24 to 48 hours of recovery time between workouts.

Are you ready to lose 10 pounds in a month? Continue reading to learn more about this productive bodyweight exercise, and after that, don’t miss Recommended Exercises to Lose 15 Pounds in a Month.

Body weight squats

fitness woman performing squats outdoors in the sunlight

No good circuit routine is complete without some serious lower body exercises. The squat rules king (or queen) when it comes to blasting your glutes, quads and hamstrings while kicking your calorie burn into high gear.

To perform squats, start by standing with your feet wider than hip width apart and your toes slightly turned out. Bend at the knees and hips as you stick your hips back and lower towards the floor. When the tops of your thighs are parallel to the ground, drive through both legs to return to standing. Repeat for target repetition.

RELATED: Lose 5 Inches From Your Waist With This Bodyweight Workout, Says Trainer


Another lower body exercise is lunges. This movement incorporates balance elements and improves your lower body mobility while hitting all the good muscles below your waistline.

To perform lunges, start by standing with your feet hip-width apart. Take a big step forward with your footwork. After you step, lower your hips by focusing on bringing your back knee towards the floor by bending at the knees. When your knees are an inch or two above the floor, drive through your front leg to return to the starting position. You can step all the way back to standing, or keep your front foot in place and focus on straight up and down. Repeat on one side for a target repetition, then switch sides, and repeat.


male runner, sprinter training for an outdoor race to lose unwanted weight

male runner, sprinter training for an outdoor race to lose unwanted weight

Sprints are a complete calorie-burning form of exercise that improves lower body explosiveness, athleticism, muscularity, and the functional ability to quickly get from point A to point B on foot. The intensity that counts as a “sprint” will vary based on your current fitness level. Brisk walking can be intense enough to drive your heart rate to the upper limits. Others may require an all-out sprint, pushing at maximum velocity to achieve “sprint intensity”. You’ll know you’re at the right intensity if you’re really out of breath and feeling the burn after each sprint.

To do sprints, stand at the start of an open runway between 40 yards and 100 yards. Begin each sprint with three steps forward explosively, and with each step, focus on driving your front foot straight into the ground and then explode through your hips, quads and calves as you continue to run forward.

When you reach the finish line, slow down slowly by bending your knees and “pressing the ground” as you decelerate between five and 10 steps. Don’t try to stop suddenly, and avoid locking your knees when slowing down.

Rest for 20 to 60 seconds between sprints. More rest means a higher output on each sprint, but it also increases the length of the workout. Repeat for five to 10 sprints.

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