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10-minute Full Body Metabolic Workout for Weight Control
Lucy Wyndham-Read•Apr 18, 2022
11-minute workout video. Cardio, HIIT. targeting Full Body. medium intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance.
⏱️ Key Moments
Summary:This 10-minute workout features a series of standing, no-equipment exercises designed to enhance metabolism and engage major muscle groups, focusing on cardiovascular fitness and calorie burning.
🏃 Guide
This workout is designed for individuals looking to boost their metabolism and manage weight effectively. It addresses the challenge of finding time for fitness with a quick, equipment-free routine.
Benefits
Increases metabolic rate
Enhances cardiovascular endurance
Step-by-Step Guide
1
Half Stars and Heel Raises
Perform half stars followed by heel raises for 45 seconds. You should feel your heart rate increase and muscles engaging. Ensure to maintain a stable posture.
2
Knee Lift and Straight Leg Kick
Alternate between knee lifts and straight leg kicks with two jumps for 45 seconds. Focus on soft landings to protect your joints.
3
Cycling Arms with Side Jumps
Execute cycling arms combined with side jumps for 45 seconds. Engage your core and maintain control throughout the movements.
4
Power Punches with Jumps
Perform power punches followed by small jumps for 45 seconds. Keep your feet light and land softly.
5
Knee Crunches
Walk to the corner and perform knee crunches for 45 seconds. Engage your core by pulling your belly button in.
6
Skater's Lunge
Alternate skater's lunges with arm movements for 45 seconds. Focus on balance and control.
7
Straight Leg Kicks and Tap Backs
Kick straight legs followed by tap backs for 45 seconds. Ensure to alternate legs and maintain a steady rhythm.
8
Lateral Lunges with Knee Lifts
Perform lateral lunges with knee lifts for 45 seconds. Keep your movements fluid and controlled.
9
Final Side Steps and Reach
Complete the workout with side steps and reaching up for 45 seconds. Focus on stretching and maintaining balance.
Safety Notes
Consult a healthcare provider before starting if you have pre-existing conditions such as heart disease or joint issues.
Duration: 11m 27s
Difficulty: Easy
Intensity: Medium
Suitable for: Limited Mobility level
Suitable Conditions
ObesityOverweightMetabolic Syndrome
Therapeutic Goals
Weight Control / Fat LossCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Hypertension
🚫 Contraindications
Avoid this workout if you have: Heart Failure
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body
Category
CardioHIIT
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#11 min#medium length#Cardio#HIIT#beginner#None#Full Body#medium