7 high-intensity exercises to lose 3kgs in 10 days

Losing a few kilograms rapidly is the ultimate fitness test! Whether you’re preparing for an event or just getting started on your weight-loss mission, high-intensity exercises can help your body burn more calories. But don’t be fooled: high intensity doesn’t mean impossible. With the right moves, we can burn maximum calories in minimum time and lose at least 3 kilos in under 10 days! Here are 7 workouts, each designed to push our body, burn fat, and give us that head start we have been craving.

Burpees are satisfying and difficult at the same time. Every muscle in the body, from the shoulders to the calves, is worked during this powerful exercise that effortlessly combines a squat, push-up, and leap. Burpees are a great option for people who want to lose weight quickly because they burn about 10 calories every minute. Start with three sets of 15 burpees, and gradually increase your reps.

Want to sculpt the abs and torch calories simultaneously? Mountain climbers are the answer. This cardio-intensive exercise mimics a climbing motion, targeting the core while boosting our heart rate. Aim for as many repetitions as you can while setting a 30-second timer. After ten seconds of rest, repeat for three minutes. In just 15 minutes, this intense exercise can burn about 300 calories and build stronger core muscles for a more toned stomach.

Jump squats are a rigorous physical activity that increases your heart rate. They burn a lot of calories while working your glutes, hamstrings, and quadriceps. To protect your knees, start with a standard squat and then propel yourself up in a strong jump, landing gently. Your legs will burn and your calories will melt away after three sets of 20 jump squats with brief pauses in between.

High knees may look simple, but they’re incredibly effective for fat loss. This exercise not only targets your legs but also works your core and elevates your heart rate to maximize calorie burn. Aim for 45 seconds of high knees, followed by a 15-second rest, and repeat for 4 sets. If you want to step up the intensity, try alternating the speed, going as fast as you can for 15 seconds, then slightly slowing down for 10 seconds.

The jump rope isn’t just a schoolyard activity; it’s a serious workout that burns over 13 calories per minute! Try a Tabata-style routine: jump at a fast pace for 20 seconds, rest for 10 seconds, and repeat for 8 rounds. This quick yet effective workout will elevate your heart rate and burn calories long after you’ve finished. Plus, it improves coordination, balance, and cardiovascular health.

When it comes to toning your core and burning fat, bicycle crunches are hard to beat. This exercise gives you a great workout by working your obliques, lower abs, and upper abs. To properly activate your abs, try to do three sets of 25 bicycle crunches on each side, concentrating on slow, controlled motions. For an added challenge, up the repetitions or add ankle weights as you advance.

Sprinting is one of the most effective ways to burn fat fast. Try a simple interval routine: sprint at your maximum speed for 20 seconds, rest for 40 seconds and repeat for 10 rounds. Not only does this burn a high number of calories, but it also promotes afterburn, meaning your body will continue to burn calories even after you’ve stopped working out. You can do sprints outside or on a treadmill, whichever you prefer.