10 Ten-Minute Workouts

Daily activity can give you a powerful boost on your way to your weight loss goal. Exercise keeps your body burning calories and fat while reducing your risk of heart disease and other ailments. It also keeps you alert during the day and ensures better sleep at night. Here’s the best part: You don’t need to spend hours in the gym or jog for miles to get the benefits of being active. In fact, in just 10 minutes you can stoke your metabolism and build your strength and stamina. You can even fit workouts into your other responsibilities.

Here at Nutrisystem, we recommend 30 minutes of physical activity each day for the best results. That’s why we developed the My Daily 3 activity plan. This breaks down the 30-minute recommendation into three quick, 10-minute activity sessions spread throughout the day. This will help you gain the benefits of regular exercise without making a 30-minute commitment all at once.

Click here to learn more about My Daily 3 >

Two Simple Ways to Stay Motivated to Exercise

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Here are 10 quick workouts that won’t take a big bite out of your busy day:

1. Walking

Calories Burned: 49.7

Grab a friend, your dog or your smartphone’s earbuds and go for a stroll. To get the most benefit, walk as briskly as you can for 10 minutes—the faster you go, the more calories you use.

2. Stair Climbing

Calories Burned: 74.3

You can almost double the impact of walking by going up and down steps. Both directions help to strengthen your leg muscles and build your heart and lung power says Healthline. Want to get even more from climbing stairs? Carry light hand weights as you go.

3. Calisthenics

Calories Burned: 55.7

Remember the workouts you did in your high school gym class? Jumping jacks, lunges, squats, crunches and toe-touches are still good ways to increase your fitness and tone your muscles. Do three sets of three for each exercise to start and then go up to three sets of five (and then 10) repetitions in the coming weeks as you get stronger.

How to Know if You Need an Exercise Rest Day

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4. HIIT

Calories Burned: Depends on activity

Make the most of your running or cycle session with high-intensity interval training (HIIT). It isn’t for people who are new to exercise. However, it’s a quick way to work out for anyone with a base level of fitness. According to the American Council on Exercise (ACE), HIIT consists of “repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery.” ACE explains that you should be doing one minute of exercise for every two to three minutes of recovery. The starting and stopping increases your heart rate and helps your body adapt to strain and recover quickly. ACE recommends doing no more than two days of HIIT per week due to the intensity.

5. Playground Fitness

Calories Burned: 49.7

When you take the children to burn some energy of their own, you can get in workouts for yourself. Do five dips on the parallel bars, five pull-ups and five jumps on and off the bench. Then give the kids a spin on the merry-go-round.

6. Jumping Rope

Calories Burned: 124

Kids may spend hours singing and skipping over the rope. However, you’ll soon see why it’s a part of training programs for professional boxers, too. According to ACE, this exercise gives your legs a real workout. They explain that it’s convenient exercise that is said to benefit coordination and cognitive function. Do it by yourself or find a couple of friends and go Double-Dutch style.

5 Common Mistakes New Exercisers Make

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7. Tai Chi

Calories Burned: 49.7

While this may look like slow-motion karate, the practice of Tai Chi builds flexibility, balance and strength. It’s also been shown to reduce stress and improve mental focus says Healthline. The basic moves are easy to do for most ages and levels of fitness. You can learn a simple Tai Chi routine from books, online videos or in-person workshops.

8. Dancing

Calories Burned: Depends on style

Who says exercise can’t be fun? Set up a playlist of tunes that get your feet moving and let your body swing and sway to the rhythm. Go for songs that have a fast beat for the most benefit.

9. Cleaning

Calories Burned: 55.7

You can get your workouts and chores done at the same time. Vacuuming, dusting and scrubbing the sinks can build your strength. Choose one room or area of your home and give it your all for 10 minutes. The result: you’re fitter overall and happier to be in a tidier space.

“Allergic” to Exercise? 5 Fitness Tips You Won’t Hate

Read More

10. Yard Work

Calories Burned: 57.3

Outdoor home maintenance is another way to cross off two items from your “to-do” list at the same time. Rake up the leaves or pull the weeds in one corner of your yard. You will feel a sense of accomplishment and give your body a real workout.

*All “Calories Burned” values are calculated using data provided by Harvard Health. Values are based on a 155-pound person.

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Day 1? Starting your weight loss journey on Saturday, 26 October 2019? Start here!

Today is your Day 1?

Welcome to r/Loseit!

So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we’ve found most useful for getting started.

Why you’re overweight

Our bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently.

Before You Start

The very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week.

Tracking

Here is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don’t cheat the numbers. You’ll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it.

Creating Your Deficit

How do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian.

The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you’re eating you won’t stick to it.

Exercise

Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

It has it’s own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel awesome and has been linked to higher rates of long term success when physical activity is included in lifestyle changes.

Crawl, Walk, Run

It can seem like one needs to make a 180 degree course correction to find success. That isn’t necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments.

Acceptance

You will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better.

Do not let the pursuit of perfect get in the way of progress. We don’t need perfect. We just want better.

Additional resources

Now you’re ready to do this. Here are more details, that may help you refine your plan.

• Quick Start Guide - Build your foundation!
• Loseit Compendium - Frame it out!
• FAQ - Answers to our most Frequently Asked Questions!

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Need Help Cutting Fat. Not a beginner, but I can't seem to move the needle!

I'm Struggling to Cut Weight/fat. Not sure where to turn or what to try.

Background: I’m an active, pretty fit male, 35 years old. I regular lift weights, 3 to 4 times a week. I’m strong and have a muscular build, but am not huge by any means.

I’m currently 158 lbs 5’7 (170 cm), (71.6 kg), 35 years old.

I’m struggling to cut fat. I’ve tried a few different diets and exercise routines with little progress. I don’t care as much about my scale weight as I do my body fat. I’m trying to cut down to 10% body fat - I’d guess I’m around 15-17% right now. It drives me nuts that some of the fat i have hangs on to my hips, yet I can still see my abs every so slightly.

Most Recent Try:

I followed a ketogenic diet for the last 6 weeks. About 1700-1800 calories, 130-140 grams of protein, under 30g carbs per day, and the remaining calories allotted to fat. I cheated once a day, one meal per week. No alcohol.

I lifted relatively heavy weights 3-4 times a week. 5-6 days a week I did at least 30 minutes of LISS cardio. 40 minutes on non-lifting days.

The Results:

I lost about 2-2.5 lbs (1 KG), however I felt strong. clothing fit a little bit looser, but not a lot.

I’m at the point where I’d be happy to pay a health coach or experienced fitness “guru” for a meal and workout plan. I just don’t know where to turn or what I’m doing wrong.

I’m frustrated and have been taking a break from the diet. Even when not dieting, my weight hovers around the same 158/71.6 kg. Even if I eat poorly my weight doesn’t want to seem move either - pretty difficult to gain weight.

I have been able to cut down to 10% body fat in my mid 20s, and I’m thinking about giving that plan a shot again. Before I do, I wanted to see if you had any suggestions I should try, or if a health coach with proven results. I’m happy to pay for a plan, it’s not a big deal.

One last thing - I’m on Doctor prescribed TRT at the lowest dose. Just about 2 years ago my testosterone was tested and my levels were around the levels of a 70 year old man. Since then I have gained a bit of muscle and strength. My blood tests all come back normal, but I’m wondering if the TRT (or something else) is halting my weight loss. My testosterone levels hover around the high range of normal. TRT has changed my life - literally - and I feel much better on it. But that's a separate topic.

I’m very familiar with diet, nutrition, and training - I can calculate my macros and create a diet, but I’m not an expert.

I've spent two years trying different things, diets, etc. with minimal results (other than muscle gain).

Thanks for reading this. If you could recommend an excellent coach and or nutrition/training regime, that would a huge help.

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Advice for a beginner

Hi guys,

Male (24) / 5.4 inch / 79.6 Kg

I started my weight loss ourney two days ago with calorie counting (1500 per day) and some home exercises to burn calories (can't afford gym right now).

I'm in India so im using the Healthify android app to count calories cause it contains all of the indian foods i usually eat. I became sedentary for the last 2 years and gained weight a lot compared to before, and my day to day physical activities gone to nil, can't even walk ten steps in stairs without my heartbeat going crazy & breathing heavily. I couldn't take it anymore so I started to do these exercises jumping jacks, squats, dips, sit-ups, arm rotations as long as my body can take it (which is under 1 minute), don't have dumbbells so got an oil container (5Kg) and filled it with water and doing 15 reps in each hands. Tried push ups but I couldn't my hands started trembling insanely so I'm doing wall push-ups instead so I can gradually get to it. I got a lot of time right now cause I'm mostly at home so I'm doing these whenever I can during the day instead of picking a specific time for it. And walking during night, first day I walked for 2.4 km yesterday 5.7 km in 1 hr, i thought I couldn't do it but surprisingly it was so easy no severe breathing and big heartbeat rise. Legs were a bit sore on the first day but after yesterday no pains in legs. But my hands joints are paining a lot , am I doing something wrong with exercises like should I allot a specific time for those exercises during the day instead of doing it whenever I can? This is my first time I'm doing exercises like this, never done the before

Any advice would be appreciated guys, thank you so much!

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NSV: Liked a photo of myself for the first time in 2 years!!

I'm in college and work at my school's gym. We hosted a Halloween event tonight and I totally forgot that I was working it until 10 minutes before I needed to be there! (I live a 2 minute walk away so it was no big deal)

Now, I manage depression and binge eating disorder and about 2 years ago I became very depressed and gained about 20 lbs. Then about 1 year ago I broke my leg and gained another 10 lbs. I became extremely negative toward myself and thought I would never lose the weight I'd gained.

After working closely with a therapist, taking antidepressants, joining a wonderful student-led eating disorder support group, and using the Noom app for a few months, I've lost about 15 lbs (!!!) and more importantly befriended my body and learned to deal with my emotions in a more constructive manner. Something that really helps is starting my day with a positive affirmation and meditating when I feel old ED habits creeping up.

Anyway, with about 10 minutes until the event, I threw on a ton of black clothes and spooky jewelery as a last-minute witch costume and ran to work. I didn't even put on makeup and was feeling a bit self-conscious about it, since so many girls at my school dress very sexy for Halloween.

The event was actually very fun and my coworkers/friends asked me to take some photobooth photos with them (you know the kind with silly props). By this point I was simply enjoying myself and not worried about my appearance, so I agreed.

I CAN REALLY SEE THE DIFFERENCE OF MY WEIGHT LOSS IN MY FACE!!! This time last year I was literally bullying myself, but with so much support and effort (and ups and downs) I've befriended my body and made real progress. My birthday is in a few months and I remember last year I absolutely DREADED it because I was too ashamed to be in any photos at all. But I loved these photobooth pictures so much! I could see REAL JOY in my expression, and a slimmer face. I was so happy with how I looked that I went back and did a little set of photos of just myself and a silly dinosaur puppet that I liked, and I LOVE how they turned out!!!!

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Need some advice

So I lost a bunch of weight, was feeling good but still, I hit the plateau. Got stuck bad. I think I’ve developed binge eating ______(the d word scares me) and it’s really out of control.

I wanna burn off maybe 10-15 more pounds of fat and get stronger, but I seem incapable of losing another pound of fat since like May. Around August the binges starting getting worse, and now I just alternate between eating like 1100 cal one day and then 4000 the next.

I always feel guilty after I do it. Tbh I feel like shit while I’m doing it. But I still do it.

Does anyone have any advice/suggestions on why this happens? It feels like it’s out of my control. Like, my brain just shuts off and then the next thing I know I’ve eaten an entire pizza lol. It’s stalling my weight loss progress, which is annoying, but I’m more worried about the fact that it’s making me feel like I’m losing my mind lmao.

Anything helpful to share would be very much appreciated lol

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Confused! How many calories should I eat?

Hello everyone, I am writing to ask for help. I am female, 5”4, 28 years old, and 166.6lbs. I have very little physical activity, averaging around 3,000 steps a day. (Awful I know). I started my journey at 220lbs in January of this year. I started my journey eating 1200 calories a day and have done so from then til today. Now, my weight loss has slowed significantly and I’m starting to question how much calories I should actually be eating. I have calculated my TDEE on various sites and they often say something different. So what I’m asking is for help determining how much calories I should actually be consuming in a day. I really appreciate the help and I love this supportive subreddit.

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