Just about everyone is looking for a faster, stress free way to lose weight, and 10 minutes of exercise each day might seem too good to be true. Unless you're also cutting a significant number of calories and are willing to lose weight slowly, it probably is. If you're hoping to stick to 10 minutes of running each day to lose weight, you'll need to add in other types of exercise to maximize your benefits.
Cut excess calories from your diet. You'll need to eliminate 3,500 calories for each pound you want to lose through a combination of diet and exercise. You'll need to watch your weight, particularly if you're hoping to minimize the time you spend exercising. Eat five small meals rather than three large ones, and focus on healthy snacks such as berries, nuts and vegetables. Stop drinking sugary drinks such as soda and energy drinks and replace them with water. If you drink several sodas a day, simply eliminating the soda could cut several hundred calories from your diet.
Warm up by taking a 5 to 10 minute walk at a relatively slow pace. This gets your muscles ready to work, and warming up can help reduce your risk of injury. Then speed up to a brisk walking pace and walk for 30 to 45 minutes. Depending upon your weight, muscle mass, health and walking speed, you can burn between 120 and 250 calories walking for 30 minutes, according to Harvard Health Publications.
Run for the last 10 minutes of your walk. Faster running will burn more calories, and you can burn between 80 and about 230 calories in 10 minutes of running. If you want to maximize the exercise benefits of running for 10 minutes, try doing interval training. Walk for 2 to 3 minutes, then sprint for one minute, alternating your speed for the duration of your workout.
- The Mayo Clinic advises that you may need 300 minutes of aerobic exercise per week to lose weight, so you'll need to work out almost every day to meet your weight loss goals.