You don’t need to spend endless hours at the gym to achieve your fitness goals. Whether your aim is to get fit, lose weight, feel confident in your skin, or all of the above, you can see incredible results in less time than you think—especially with focused, efficient workouts. And let’s face it: the less time you spend exercising, the more time you’ll have for the activities you truly love, a huge win in today’s fast-paced world where every minute matters. If you’re looking to maximize your workout efficiency, we’ve got the perfect solution: a 10-minute daily routine to help you drop 10 pounds quickly.

In this article, certified personal trainer Kate Meier, CPT, from Gym Garage Reviews, shares her powerful 10-minute daily workout designed to burn calories and melt body fat—provided you pair it with a healthy diet. “This 10-minute workout targets all major muscle groups and incorporates high-intensity movements to keep your metabolism revving long after you’ve finished,” Meier explains.

Ready to get started? Set a 10-minute timer and perform each of the following exercises for one minute straight before moving on to the next. After every third exercise, take a 30-second rest. Feeling extra motivated? Challenge yourself by completing the entire workout twice and aim to finish it in under 20 minutes!

Jog in Place

This 10-minute workout begins with a solid cardio exercise to get your heart rate elevated and your blood flowing.

  1. Stand with your feet shoulder-width distance apart.
  2. Jog on the spot with high knees and arms pumping.
  3. As you jog in place, ensure your shoulders don't hunch forward and your spine remains neutral.

Jump Squats

Another heart rate-boosting exercise, jump squats are an effective way to promote weight loss.

  1. Stand up straight with your feet slightly wider than shoulder-width distance apart.
  2. Squat down until your thighs are roughly parallel.
  3. Jump up explosively, making sure your feet leave the ground.
  4. Land into a squat position with your knees bent.

"When you lower into a squat, keep your posture upright and avoid letting your knees cave inward. Simply sit down into the exercise, and lower down until your thighs are about parallel with the floor," says Meier.

Alternating Side Lunges

This movement is straightforward but may take some getting used to until you feel it in the target muscles—mainly your quads, hamstrings, and glutes.

  1. Stand tall with your feet hip-width apart and hands on your hips.
  2. Take a step out to the side with your left foot and lower into a lunge, keeping your shoulders back.
  3. Return to the start position, and repeat on the other side.

Mountain Climbers

Mountain climbers are a fantastic exercise for torching calories while engaging your core.

  1. Assume a high plank position.
  2. Rapidly drive your knees up one at a time to the opposite elbow for the entire minute.

"The most common mistake people make during mountain climbers is raising their hips very high or letting them sag low," states Meier. "Keep your torso as parallel to the floor as you can, and get your knees up to your chest with your shoulders, elbows, and hands stacked."

Pushups

No high-intensity full-body workout would be complete without the classic pushup. Pushups are an effective upper-body exercise that strengthens your chest, triceps, and shoulders. Plus, you can't do them anywhere, and they require no equipment.

  1. Assume a high plank with your hands under your shoulders and your body in a straight line.
  2. Bend your elbows to lower your chest toward the floor. Keep your core tight.
  3. Press through your hands to rise back up to the start position.

Plank Jacks

This plank variation will surely raise your heart rate for some serious calorie-burning.

  1. Begin in a high plank.
  2. Jump your feet outward and then back in.
  3. Keep your ankles, hips, and shoulders aligned.

High Knees

  1. Hold your hands out in front of you at roughly abdomen height with palms facing down and elbows bent.
  2. Alternate raising your knees quickly, one at a time, while hitting your palms with your knees.

"Focus on keeping your posture good and only getting your knees as high as you're comfortable with as you complete high knees. Over time or even throughout a single workout, you may find that your range of motion improves as you get warmed up," says Meier.

Jump Squats with Pause

You may be surprised by how much adding a pause at the bottom of a jump squat can amplify the intensity of this movement.

"Adding a pause to the bottom of a jump squat is good practice in muscle control and stops your momentum, making your legs work hard to get you up off the floor as you jump," explains Meier. "Pause for one to two seconds with your thighs parallel to the floor, then jump back up from the squat."

Wall Sit

Remember the agonizing seconds of doing wall sits back in high school gym class? Well, wall sits have stood the test of time for a reason. This exercise can boost your flexibility, strength, and joint stability.

  1. Stand tall with your feet hip-width apart and your hands together or resting on your quads.
  2. Press your back fully against the wall.
  3. Lower until your thighs are parallel to the floor.
  4. Hold the position.
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