The 10-Minute Core Workout You Need to Try at Home

Are you tired of scrolling through social media, seeing perfect abs, and wondering how in the world you'll ever find the time to get there? Well, get ready to say goodbye to the guilt and hello to the 10-minute abs workout fitness hack!

With this quick and intense routine, you'll be able to fit in an effective abs workout even on your busiest days. No more excuses about not having time - this workout is designed to maximize calorie burn in just 10 minutes!

Now, we all know that visible abs require a lower body fat percentage, not just a strong core. That's why this article not only focuses on the best core workout for calorie burn per time ratio but also includes tips for healthy eating and lifestyle habits that will help you achieve your ultimate goal of toned and defined abs.

So, while the 10-Minute Core Workout is a great way to get started on your fitness journey, it's important to remember that it's just one piece of the puzzle. To see real results, you need to commit to a healthy lifestyle and make sustainable changes to your diet and exercise routine.

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Top five effective core exercises for calorie burns

1. Burpees
   This full-body exercise is a great way to get your heart rate up and torch calories while also engaging your core muscles. On average, a person weighing 155 pounds can burn around 10 calories per minute doing burpees.

2. Mountain climbers
   This exercise targets your abs, back, and hip flexors while also providing a cardio challenge. A person weighing 155 pounds can burn around 9 calories per minute doing mountain climbing.

3. Jumping jacks

   While this exercise might seem simple, it is a great way to get your heart rate up and engage your core muscles. A person weighing 155 pounds can burn around 8 calories per minute doing jumping jacks.

4. High knees

   This exercise not only targets your core muscles but also provides a cardio challenge, making it an effective calorie burner. A person weighing 155 pounds can burn around 12 calories per minute doing high knees.

5. Russian twists

   This exercise targets your obliques and is a great way to improve your core strength and stability. A person weighing 155 pounds can burn around 5 calories per minute doing Russian twists.

Remember, the exact number of calories burned during any exercise will depend on various factors such as age, gender, weight, and intensity level. However, incorporating these exercises into your workout routine can help you burn calories while also improving your core strength and stability.

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Did you know?

Planks can burn more calories than crunches or sit-ups? According to research conducted by the American Council on Exercise (ACE), the average person burns around 2 to 3 calories per minute while holding a plank.

Now, that might not sound like a lot, but consider this: if you hold a plank for just 10 minutes a day, you could burn up to 30 calories, which adds up to 210 calories per week!

But here's the fun part, did you know that you can increase the calorie burn of your planks by adding some movement to the exercise? For example, try incorporating mountain climbers or side plank dips into your routine. These variations engage more muscles and increase the intensity of the exercise, leading to a higher calorie burn.

So next time you're looking to torch some calories and strengthen your core, ditch the traditional crunches and try holding a plank instead!

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10-minute core workout for beginners

Here's a 10-minute sample workout using the five exercises listed earlier:

Burpees: 30 sec
Mountain climbers: 30 sec

Rest: 15 Sec

Jumping jacks: 1 minute
High knees: 1 minute
Russian twists: 1 minute

Rest - 45 Sec

*Repeat this circuit workout two times for a total of 10 minutes.

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How many calories did we burn?

Based on the estimated calorie burn per minute for each exercise, we can calculate the total calorie burn for this 10-minute circuit:

Burpees:
30 sec x 10 calories/min = 5 calories

Mountain Climbers:
30 sec x 9 calories/min = 4.5 calories

Jumping Jacks:
1 min x 8 calories/min = 8 calories

High Knees:
1 min x 12 calories/min = 12 calories

Russian Twists:
1 min x 5 calories/min = 5 calories

Total calorie burn for one circuit:
5 + 4.5 + 8 + 12 + 5 = 34.5 calories

Total calorie burn for two circuits:
2 x (34.5 calories + 1 min rest) = 69 calories

Therefore, this 10-minute circuit can burn an estimated 69 calories.

Assuming consistent daily exercise, in a week this could amount to a total of 483 calories burned (69 calories x 7 days), and in a month, it could amount to a total of 2070 calories burned (69 calories x 30 days). Talking about consistency eh?

Note*
Keep in mind that the actual number of calories burned will vary depending on your individual factors such as weight, age, gender, and intensity level. and individual metabolic rate.

Also try to adjust the workout depending on your fitness levels, in order to get the most out of it.

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Bonus tips & hacks

If you're looking to maximize the benefits of this 10-minute workout, try doing it in the morning on an empty stomach (fasted state) and consuming a small amount of apple cider vinegar beforehand. Apple cider vinegar has been shown to help increase metabolism, which can help you burn more calories during and after your workout.

To consume apple cider vinegar, mix 1-2 tablespoons of it in a glass of water and drink it about 15-30 minutes before your workout. Be sure to dilute it as it is acidic and can cause irritation to your throat and esophagus when consumed in its undiluted form.

Remember, working out in a fasted state may not be suitable for everyone, especially those with medical conditions or who are pregnant or breastfeeding. If you're new to working out or have any concerns, it's always a good idea to check with your healthcare provider before making any changes to your exercise routine or diet.

Message to Readers

“Strong core, strong body! Take just 10 minutes out of your day to give your core the attention it deserves.”

— The Boring Fitness