Burn Fat in Just 10 Minutes a Day: Effective Home Workouts You Can Do Without Equipment

All you need is just 10 minutes to burn fat right from your home. That means no more excuses about not having enough time or budget.

To prove it, personal trainers explain how you can achieve significant results in a short time without needing a gym or expensive equipment — just some motivation.

Here are ways to burn fat in 10 minutes daily from your home:

Burpees

If you only have 10 minutes to move your body, Jess Paris, lead trainer at SLT NYC and certified by the National Academy of Sports Medicine (NASM) and Certified Personal Trainer (CPT), recommends making the most of that time with burpees. She suggests sets of 10-15 reps with only 30-45 seconds rest between sets.

Paris explains to Parade, “Burpees are a compound exercise that targets many muscle groups at once. The burpee combines stretching, squat jumps, and push-ups to train every muscle in your body (shoulders, chest, triceps, core, quadriceps, inner thighs, and glutes), while also significantly raising your heart rate, making it a key part of HIIT workouts.”

Burpees are great for weight loss because they provide important cardiovascular and fitness benefits, improve flexibility, and help you burn fat simultaneously.

Lunges

Lunges work all thigh muscles, according to WebMD, so many consider them a lower-body exercise. They also engage your core muscles.

Adding lunges to your routine will strengthen your lower abs, back, and legs. To perform lunges:

• Stand with your feet hip-width apart.

• Place your hands on your hips and engage your core.

• Step forward with one leg.

• Lower your back knee down, bending it so your front thigh is parallel to the floor. Your front knee shouldn’t move past your toes, and your back knee shouldn’t touch the floor.

• Hold this position for 3 counts.

• Slowly push back up to the starting position using your front heel.

• Repeat on the other leg.

• Perform 8-10 lunges per leg.

You can also try variations like reverse lunges, side lunges, walking lunges, or weighted lunges to increase difficulty.

High-Intensity Interval Training (HIIT)

Denise Chakoyan, a certified personal trainer (CPT) and founder of CORE Cycle.Fitness.Lagree, prefers 10-minute HIIT workouts combining cardio and weights. She suggests starting with one minute of running or sprinting on a treadmill, followed by one minute of strength exercises using body weight or weights, then alternating between cardio and full-body strength exercises.

Push-ups, planks, squats, lunges, and burpees are all excellent strength exercises that can be done without weights.

Plank Exercises

Lauren Nelson, owner of The Bar Method Huntington Village, says if you only have 10 minutes a day for exercise, make plank exercises a priority. Planks are excellent for restoring body fitness because they strengthen your core muscles (glutes, abs, postural muscles), helping your body appear longer and leaner.

Nelson recommends holding a plank for 30 seconds, then gradually increasing to 2 minutes. She adds, “Once you can hold a 2-minute plank, you can add small movements to challenge your body.”

Try rocking slightly forward and backward on the balls of your feet, or try hip twists for 30 seconds.

After mastering basic planks, Nelson suggests trying plank walks to activate your core muscles. She advises:

“Start on your toes or knees, then gradually move to a full plank on your toes with your hands under your shoulders. Lift your hips in line with your chest to protect your back, move your elbows back so they align with your shoulders, keep your head aligned with your spine, and exhale strongly.”

She also says, “Whether you start on your toes or knees, keep your feet hip-width apart to ensure proper hip alignment.”