If you want to lose weight but don’t have much time to devote to a workout, this 8 minute workout might be just what you need. A study published in the Journal of Physiology showed that after eight minutes of interval training, participants burned more calories than participants who did 30 minutes of continuous exercise! Why? Because during those eight minutes you will complete intervals of high intensity exercises followed by recovery periods of lower intensity exercise, which causes your body to continue burning calories long after the workout has ended!
1) Know Your Numbers
Losing weight is as much about improving your health as it is about fitting into your favorite jeans. That’s why, before you begin a workout routine, you should know your numbers. Get to know your BMI (body mass index), and talk to a doctor or personal trainer to find out if you need to adjust your weight loss goals based on other factors such as age and gender.
2) Add Moderate Activities Into Your Routine
It’s time to take a long, hard look at your daily exercise routine. Many of us feel we don’t have enough time to workout, but it takes less than half an hour to do something moderately active—running up a few flights of stairs at work or walking your dog around the block, for example. If you can’t find 40 minutes to do a full workout, try doing a few short bursts of activity instead.
3) Walk With Strides
If you don’t have time to get in a full-on workout, try a 20-minute walking routine. Not only does walking at least 10,000 steps per day (2.5 miles) provide cardio benefits that 40 minutes of running can’t match, but it also burns more calories than you might think. Every 6 minutes of walking (about 2 miles) burns 100 calories—the equivalent of one blueberry muffin!
4) Jog for 5 Minutes
We’ve all heard that running is one of, if not THE best form of cardio for losing weight. And while it’s true that you have to do cardio consistently to see results, if you can only commit 5 minutes a day.
5) Do Some Butt Kicks
If you want to burn fat and lose weight fast, try an exercise called butt kicks. This is an easy yet effective way to tone your booty, legs and thighs in just 10 minutes. It’s also great for improving balance, agility and leg strength!
6) Perform Plank Walks
Performing plank walks is an excellent exercise for weight loss and toning. Stand up straight with your arms at shoulder-height and clasp your hands together. Without moving from that position, walk sideways, like a crab, for 15 feet in one direction, and then back 15 feet in another direction. Perform five repetitions of the plank walk to lose weight. Repeat three times per week for best results.
7) Jump Rope on the Spot
Jumping rope for 8 minutes is a great way to get your heart pumping and burn calories. If you’re just starting out, start slowly until you get used to jumping rope and your coordination improves. Before you know it, your heart will be pumping and you’ll be burning calories!
8) Mountain Climbers
Begin in a high plank position, hands directly beneath your shoulders, feet slightly wider than hip-width apart. Keeping your back flat and arms straight, bring one knee up toward your chest as you draw that elbow toward it; switch legs and repeat. Do 8 to 10 reps on each side for one set. For more of a challenge, lower to all fours; for an even greater challenge (and a little less injury risk), drop your knees to the floor.
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