10 minute cardio
RicSur
Posts: 44 Member
hello again, i am looking for a 10 to 15 minute cardio set i could do daily to keep my weightloss regime going as i seem to have stalled
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Replies
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That's a very short duration to make much of a difference to your calorie balance.
Assuming a calorie burn of 10cals/minute for a reasonable exercise intensity:
10 x 7 = 70 mins a week = 700cals
15 x 7 = 105 mins a week = 1050cals
Do whatever style of cardio you enjoy and will actually do but it's your food intake that's going to make a real difference to a weight loss stall.
Is this an at home workout or do you have any equipment you can use?
What do you enjoy doing?
If everyday personally I would mix it up as same routine daily would be deadly dull.
Sure someone will suggest HIIT but that's definitely not something you should do daily - alternate days perhaps.2 -
Kettlebells - if you we're flat out for 10 minutes doing swings you could be burning 200 cals with afterburn added in. Obviously you need a good weight nothing too easy.2
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mfp recommends 2130 calories and i don't get near that, 1800 was the most this week. i have been controlling my sugar keeping it under 80g per day, and no added sugar at all. i wonder whether to reduce my sugar intake to 60g. my packed lunch consists of a sandwich, such as corned beef and mustard in a wholemeal thin, 80g of mixed nuts, a pack of Belvita type biscuits and a banana or an apple and a couple of satsuma.
my breakfast is normally either porridge or Weetabix, which i have after walking my dog, and i start the day with a coffee. we've dropped out the crap like baked beans, for more veg, my only obvious weakness is that my protein is invariably processed of some form.
apart from the odd coffee if i am in the yard i mainly drink water, in the day.
I did reserect my running but i have difficulty sticking to it as i am a courier, which is why i was thinking daily short bursts of around 15 minutes.0 -
what sort of weight Kettlebells Croftie40
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It's not your sugar, or how much water you drink or picking certain types of food, or labelling beans as crap, or thinking processed is bad that leads to weight loss.....
It's calories. Or more precisely your calorie balance over an extended period of time.
2130 + exercise calories as a weight loss goal would seem to indicate you are a big fella!!
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i started at 15st 7 and im 6ft on the nose. what would you suggest a good calorie target
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Stick at it for a good month then adjust based on actual results - all estimates or calculators just give you somewhat reasonable start point.
Even if the number is fortunately spot on just a bit of food logging inaccuracy makes a big difference. Worth weighing food items accurately if only for a while, it's educational how small suggested serving sizes really are! That 80g of mixed nuts is a calorie bomb for example, doesn't make it bad of course but it's worth being accurate.
Exercise for health, fitness and to look best you can when you get to goal weight. Unless you commit a lot of hours to exercise it's a minor player in the weight loss game.0 -
thats my biggest problem, my appetite is huge, even though i am not, i rarely feel full, whoch scares me.0
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If buying your own KB's get cast iron stay well away from the vinyl coated.1
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Skipping/jump rope is great cardio if you only have limited time. Plus, killer calves.0
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You can do HIIT in 10 mins.... But I wouldn't recommend doing it every day!0
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HIIT sounds ok to me but what would you recommend, i shall try skipping rope but last time i tried i was about as inept as you can get. where would i get KB routines
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If you're stalling, it may be partly because you DON'T eat up to calories enough. The body is smart. It automatically reduces metabolic rate when it senses deficit and if the deficit is high enough, will adapt metabolism to burning less calories at rest. It's usually why when people are really aggressive at weight loss, they lose a lot of weight the first month or so, then slow to a crawl where weight bounces up/down that may last a couple of months.
It's NOT the exercise that going to cause your overall weight loss. It still comes out to correctly BALANCING out your CICO.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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muscleandfitness.com
Bodybuilding.com
If starting out muscleandfitness is good as it has 5 week programmes which helps you stay focused.
You'd have to do this alongside a good eating plan and you'll get fab results alongside a calorie deficit. Make sure you weigh and log your food - do both and you'll be well away. One word of warning if you do get into kettlebells don't get hung up on the scale focus on more your measurements and how you look. Goodluck0 -
Thank you guys I shall have a look at muscleandfitness.com later on thanks once again.1
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change your macro break down. [/quote]
what changes do i need to make JoRocka, more protein, less fiber, less fats? my most recent target has been sugars, and i have today added a HIIT workout allegedly 250 calories for 20 minute workout.0 -
ok so after my midweek weigh, i have stalled still, so as i say i added in a 20 minute HIIT workout from You Tube had my heart beet up to 130-140bpm can this go higher, as my app says 177bpm max but i find that difficult0
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Jog up several flights of stairs.[/quote]
thats not a bad idea, and just backs up another thought i had already had, thanks Machika9
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Davina's "Fit in 15" DVD has 4 x 15 minute workouts - cardio, arms (with weights), legs and abs - with a cool down which brings it to 18 mins total. I think she's also done a 10 and 7 minute DVD. but I've not tried them. They are suitable for all, whatever your fitness level and don't need a lot of room.1
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Go on youtube an look for a guy called JOE WICKS he got an amazing channel loads of 10/15 min workouts an its FREE..haha..1
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Anything is better than nothing. 20 minutes is recommended though to increase fitness but I use interval training and this can be done over shorter time scales e.g. 4 x 2 minute sprints with a short break between.0
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danmiller1985 wrote: »Go on youtube an look for a guy called JOE WICKS he got an amazing channel loads of 10/15 min workouts an its FREE..haha..
Hey Dan i have heard of Joe i follow him on Twitter and Instagram, but i am finding random routines on you tube.
Joe is good and i have thought about buying his books, but i find it difficult achieving my present calorific goal, unless i pile in crap.0 -
nicholasdyoung wrote: »Anything is better than nothing. 20 minutes is recommended though to increase fitness but I use interval training and this can be done over shorter time scales e.g. 4 x 2 minute sprints with a short break between.
Nic i do intervals WHEN i run, but my work limits when i am able to, so i am looking for something to supplement that
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Thank you mazdauk, thats not a bad idea either0
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What about Tony Horton's (P90X) 10 minute trainer? I wonder if you could find on youtube or download the program.0
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thanks Drueru, i shall take a look, although i am taking a rest day as i have worked out both the last 2 days for 20 minutes
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