{"id":27178,"date":"2021-09-20T19:02:05","date_gmt":"2021-09-20T19:02:05","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=27178"},"modified":"2025-09-22T19:45:21","modified_gmt":"2025-09-22T19:45:21","slug":"2-week-workout-plan-to-lose-10-pounds","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/","title":{"rendered":"2-Week Workout Plan to Lose 10 Pounds: The Ultimate Workout to Shed a Few Pounds"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#Basis_of_Weight_Loss\" >Basis of Weight Loss\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#Factors_That_Determine_the_Number_of_Calories_You_Can_Burn\" >Factors That Determine the Number of Calories You Can Burn\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#How_Much_You_Weigh\" >How Much You Weigh<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#How_Fit_You_Are\" >How Fit You Are\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#Your_Gender\" >Your Gender\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#Your_Genes\" >Your Genes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#How_Old_You_Are\" >How Old You Are\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#Intensity_of_the_Workout\" >Intensity of the Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#Duration_of_the_Workout\" >Duration of the Workout<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#Is_Losing_10_Pounds_in_2_Weeks_Healthy\" >Is Losing 10 Pounds in 2 Weeks Healthy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#How_Many_Calories_Do_You_Need_to_Burn_Daily_to_Lose_10_Pounds_in_2_Weeks\" >How Many Calories Do You Need to Burn Daily to Lose 10 Pounds in 2 Weeks?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#Workout_Plan_to_Lose_10_Pounds\" >Workout Plan to Lose 10 Pounds\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#Safe_Ways_to_Lose_10_Pounds\" >Safe Ways to Lose 10 Pounds<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#Drinking_a_Lot_of_Water\" >Drinking a Lot of Water\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#Eating_Enough_Fiber\" >Eating Enough Fiber\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#Reducing_Your_Alcohol_Consumption\" >Reducing Your Alcohol Consumption<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#Getting_Enough_Sleep\" >Getting Enough Sleep\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#Is_losing_10_lbs_in_2_months_realistic\" >Is losing 10 lbs in 2 months realistic?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#Can_I_get_in_shape_in_2_weeks\" >Can I get in shape in 2 weeks?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#Can_you_lose_weight_with_2_workouts_a_week\" >Can you lose weight with 2 workouts a week?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Losing weight is arguably one of the most desired things in the world now. We\u2019re pretty sure that if most of you came across a genie who gave you three wishes, one of them would be to be strong, fit, and lose that tummy. Well, too bad, because genies don&#8217;t exist, but let\u2019s plug you into a 2-week workout plan to lose 10 pounds.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2-Week_Workout_Plan_To_Lose_10_Pounds\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Basis_of_Weight_Loss\"><\/span><b>Basis of Weight Loss\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The basic rule of losing weight is simply to <a href=\"https:\/\/betterme.world\/articles\/how-to-eat-less\/\">eat less<\/a> than your body burns. Sounds simple, right? Even though it sounds easy, it\u2019s not quite as easy as it would be if we were all walking around with perfect abs and fit bodies. As with most things in life, the theory part of this is easy, while the practical part is not quite so easy. That same rule needs to be modified a bit when it comes to losing weight through working out.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In terms of losing weight by working out, you need to burn more calories than you consume. When you do this, you create a calorie deficit, and your body has to use the stored-up fats as energy, which leads to weight loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In order to attain a sustainable weight loss routine, most people are advised to cut their calorie intake and increase their daily exercise <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221839\/\"><span style=\"font-weight: 400;\">(1).<\/span><\/a><span style=\"font-weight: 400;\"> This can help them lose weight and live healthier lives. Although this may seem like all you need to know about weight loss, you need to be aware of factors that will affect your rate of weight loss.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Factors_That_Determine_the_Number_of_Calories_You_Can_Burn\"><\/span><b>Factors That Determine the Number of Calories You Can Burn\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">People burn calories differently, which is why you can notice that when two people are doing the same exercises for the same period of time, they might lose weight at different paces. Here are some of the factors that determine the number of calories you can burn:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_You_Weigh\"><\/span><b>How Much You Weigh<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How much you weigh plays a role in the number of calories you can burn. The more you weigh, the more calories you will burn doing a workout routine than someone who weighs less <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221839\/\"><span style=\"font-weight: 400;\">(1).\u00a0<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The reason people who weigh more burn more calories is due to the obvious reason that they have more overall body weight. It could be argued that due to their increased overall body weight, they need to do more work in order to move this amount of body weight <\/span><a href=\"https:\/\/www.unm.edu\/~lkravitz\/Article%20folder\/caloricexp.html\"><span style=\"font-weight: 400;\">(2).<\/span><\/a><span style=\"font-weight: 400;\"> They burn more calories per minute of working out as it takes them more energy to move while working out than a person who weighs less.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2-Week_Workout_Plan_To_Lose_10_Pounds\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Banner-Mood-walking-with-ankle-weights.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Fit_You_Are\"><\/span><b>How Fit You Are\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your fitness level can impact the calories you burn during a certain exercise <\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/exercise-much-burn-calories-201605129581\"><span style=\"font-weight: 400;\">(3).<\/span><\/a><span style=\"font-weight: 400;\"> A more fit person is likely to burn fewer calories than a less fit person when both are doing the same exercise. Fit people burn fewer calories as their bodies are more conditioned than those of people who aren\u2019t fit.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When we say their bodies are more conditioned, we mean that their hearts and lungs can efficiently supply fresh blood and oxygen to all parts of their working bodies <\/span><a href=\"https:\/\/www.cell.com\/current-biology\/fulltext\/S0960-9822(15)01577-8\"><span style=\"font-weight: 400;\">(4)<\/span><\/a><span style=\"font-weight: 400;\">. The body of a less fit person is not this conditioned, which is why they burn more calories.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Your_Gender\"><\/span><b>Your Gender\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your gender also determines how many calories you\u2019re likely to burn during exercise. Men burn more calories doing a certain exercise than women doing the same exercise. This is because men typically have more muscle mass than women. Having more muscle mass translates into men burning more calories than women as their muscles are metabolically active <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/metabolism\/art-20046508\"><span style=\"font-weight: 400;\">(5).<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">When we say muscles are metabolically active, we mean that muscles burn calories even while they\u2019re at rest. Women typically have more fat than muscle, pound for pound, and fat tissues are not metabolically active, so this results in them burning fewer calories.\u00a0\u00a0<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_week_workout_plan_to_lose_10_pounds\">start transforming your life now! <\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Your_Genes\"><\/span><b>Your Genes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Genes play a big role when it comes to losing weight and gaining weight. Have you ever noticed a family of slim, fit people?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It doesn&#8217;t matter if they go to the gym or not or if they eat as much as they want. They just never seem to get fat. Other families are always in the gym and have calorie-restricted diets, and yet they still can&#8217;t get slim and fit. This shows that genes have a lot to do with all things connected to weight. In terms of burning calories, people with \u201cgood\u201d genes can burn more calories doing less compared to people with \u201cbad\u201d genes who burn less doing the same exercise or even more <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK235013\/\"><span style=\"font-weight: 400;\">(6).<\/span><\/a><span style=\"font-weight: 400;\"> Sometimes, it all breaks down to the genes you have. \u201cBad\u201d vs. \u201cgood\u201d in this context only relates to the ability to easily gain or lose body fat. It doesn\u2019t mean that one is more superior than the other. We are all individuals and our bodies work in different ways. Just because you have \u201cgood\u201d genes doesn\u2019t mean that you\u2019re superior to someone with \u201cbad\u201d genes.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2-Week_Workout_Plan_To_Lose_10_Pounds\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Old_You_Are\"><\/span><b>How Old You Are\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Age also influences the number of calories you will likely burn doing a certain activity. The younger you are, the more calories you burn doing a certain activity compared to an older person. This is because as we age, our DNA changes, which results in a slower metabolism <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK10041\/\"><span style=\"font-weight: 400;\">(7).\u00a0<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Having a slower metabolism means you don&#8217;t burn as many calories as you would have burned when you were younger. This is among the reasons why it\u2019s harder for older people to lose weight than younger people.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Intensity_of_the_Workout\"><\/span><b>Intensity of the Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another thing that determines the number of calories you\u2019re likely to burn is the intensity of your workout. The more intense the workout you do, the more calories you\u2019ll burn <\/span><a href=\"https:\/\/www.shape.com\/fitness\/tips\/science-behind-afterburn-effect\"><span style=\"font-weight: 400;\">(8).<\/span><\/a><span style=\"font-weight: 400;\"> However, this doesn\u2019t mean that you just go from being an amateur to doing intense exercises to burn more calories; that\u2019s not how it works.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before you go for an intense variation of a certain exercise, you must first ease yourself into a less intense variation and learn the correct form. Once you know the correct form and are comfortable enough to maintain it, you can move to a more intense variation of the exercise.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Duration_of_the_Workout\"><\/span><b>Duration of the Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another thing that determines the number of calories you\u2019re likely to burn is how long you train. The longer you train, the more calories you\u2019re likely to burn. A person who exercises for 20 minutes at a high intensity is likely to burn more calories than someone who exercises for 5 minutes at the same intensity. There\u2019s no rocket science to this.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2-Week_Workout_Plan_To_Lose_10_Pounds\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-walking-with-ankle-weights-5.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Losing_10_Pounds_in_2_Weeks_Healthy\"><\/span><b>Is Losing 10 Pounds in 2 Weeks Healthy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You may have seen videos and websites that promise <a href=\"https:\/\/betterme.world\/articles\/18-hour-fast-weight-loss\/\">fast weight loss<\/a>. When you see a website that promises such drastic weight changes, you always need to ask yourself whether it\u2019s safe to lose so much weight in such a short period of time. The answer to whether it is safe to lose 10 pounds in 2 weeks is no.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts advise that the recommended rate of losing weight should be 1 to 2 pounds per week <\/span><a href=\"https:\/\/www.livestrong.com\/article\/109109-quick-lose-pounds-month\/\"><span style=\"font-weight: 400;\">(9)<\/span><\/a><span style=\"font-weight: 400;\">. This rate of weight loss is both sustainable and healthy. From the recommended rate, it means that for the time period given, people should aim to lose somewhere between 2 and 4 pounds in a week. Let&#8217;s break it down even further <\/span><a href=\"https:\/\/www.aicr.org\/news\/the-3500-calorie-weight-loss-myth\/\"><span style=\"font-weight: 400;\">(10):<\/span><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One pound of body weight is roughly equivalent to 3,500 calories.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To lose one pound per week, you must create a calorie deficit of 3,500 calories over the week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Being in a calorie deficit of 500 calories daily results in a weekly deficit of 3,500 calories (7 days multiplied by 500 calories) and a weight loss of one pound.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burning 1,000 calories daily through exercise when combined with appropriate caloric intake can result in a weekly deficit of 7,000 calories and a weight loss of two pounds.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Calories_Do_You_Need_to_Burn_Daily_to_Lose_10_Pounds_in_2_Weeks\"><\/span><b>How Many Calories Do You Need to Burn Daily to Lose 10 Pounds in 2 Weeks?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">From a mathematical perspective, if you plan to lose 10 pounds in 2 weeks, you need to burn 5 pounds every week. 5 pounds are equivalent to 17,500 calories. This means that you need to burn 17,500 calories in a week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Breaking this down into daily installments, you need to burn 2,500 calories every day. Do you think this is healthy or even sustainable? This just goes to show that planning to lose 10 pounds in 2 weeks is unhealthy and unsustainable.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you go ahead with your plan to lose 10 pounds in 2 weeks by working out, you\u2019re likely to start overtraining. Although this may seem like a good thing, overtraining may cause more harm than benefit. You can drastically increase your likelihood of injury, which could set you back even further. If you\u2019re injured and unable to exercise, it will arguably be more challenging to lose weight.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/indoor-cycling-workout-plan\/\"><i>Indoor Cycling Workout Plan &#8211; A Dynamic Program for Every Rider<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Workout_Plan_to_Lose_10_Pounds\"><\/span><b>Workout Plan to Lose 10 Pounds\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A workout routine should be sustainable and effective. When we say sustainable, we mean that you should be able to be consistent with it for a long time. When we say effective, we mean the workout plan should help you achieve your goals. With that being said, here\u2019s a weekly workout routine that should help you shed those extra pounds (<\/span><a href=\"https:\/\/www.active.com\/fitness\/articles\/2-week-workout-plan-to-lose-inches\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.coachmag.co.uk\/full-body-workouts\/7820\/lose-fat-fast-with-this-intense-two-week-training-plan\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2-Week_Workout_Plan_To_Lose_10_Pounds\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-8.png\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Week 1\u00a0<\/b><\/p>\n<p style=\"text-align: center;\"><b>Day 1\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats &#8211; 4 sets of 10 reps with a 60-second rest after each set<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain climbers &#8211; 3 sets of 12 reps with a 30-second rest between sets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlift &#8211; 3 sets of 12 reps with a 30-second rest between sets.\u00a0<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Day 2<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">60 minutes <a href=\"https:\/\/betterme.world\/articles\/indoor-walking-plan\/\">walking<\/a>\/running on a treadmill. For this, you\u2019ll change between walking and running for the entire duration. You can split it up however you want. For example, starting with a 15-minute jog and then walking for 10 minutes. You then transition between walking\/running for 60 minutes.\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2-Week_Workout_Plan_To_Lose_10_Pounds\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-3.png\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Day 3\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest\u00a0<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Day 4\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/overhead-press-variations\/\">Overhead press<\/a> &#8211; 4 sets of 10 reps with a 60-second rest between sets\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lying tricep extensions &#8211; 3 sets of 12 reps with a 30-second rest between sets\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups &#8211; 3 sets of 12 reps with a 30-second rest between sets\u00a0<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Day 5\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You could repeat the cardio you did on Day 2 or opt to do this on a bike. Ideally, you should try to aim for 60 minutes of constant exercise.\u00a0<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Day 6\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges &#8211; 4 sets of 8 reps with a 30-second rest between sets\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Planks &#8211; hold the plank for 30 to 60 seconds &#8211; perform 4 times<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicep curls\u00a0 &#8211; 3 sets of 12 reps with a 30-second rest between sets\u00a0<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Day 7\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2-Week_Workout_Plan_To_Lose_10_Pounds\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-10.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">This is a weight loss workout routine that is sustainable yet effective. Before you do any of the exercises highlighted in the workout plan, you should make sure to warm up first. Warming up helps prepare the body for any given exercise, which can reduce the chances of injury. Don\u2019t forget to reach out to a medical professional or a certified personal trainer before you incorporate exercises into your routine. They will ensure you\u2019re able to perform these exercises and that you\u2019re performing them with proper technique.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another thing you should do is make sure you know the correct forms of all the compound exercises before you attempt them. Maintaining the right form helps reduce the chances of injury and enables you to get the most out of the workout session. It is advised not to increase the weight unless you\u2019ve perfected the movement.\u00a0<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_week_workout_plan_to_lose_10_pounds\">Improve your body <\/a> and revamp your life with us!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Safe_Ways_to_Lose_10_Pounds\"><\/span><b>Safe Ways to Lose 10 Pounds<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Working out is only half the journey. The other half comes from checking your diet. If you\u2019re able to work out and check what you eat, you\u2019ll be able to experience sustainable results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s not all.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Losing weight on any diet requires a total lifestyle change, not just in the way you work out and eat, but also in other aspects of life, as shown below.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Drinking_a_Lot_of_Water\"><\/span><b>Drinking a Lot of Water\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you want to lose weight, you must increase your water consumption. Water is known to increase your metabolism. An increased metabolism indicates that your body is able to burn more calories, which can then result in weight loss. Water also helps prevent you from overeating as it acts as a natural way to keep you full. For this to happen, you must drink water approximately half an hour before you eat. <a href=\"https:\/\/betterme.world\/articles\/drinking-water-before-bed-for-weight-loss\/\">Drinking water<\/a> before eating fills your stomach and could help you eat less than without drinking water <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6209729\/\"><span style=\"font-weight: 400;\">(13).<\/span><\/a><span style=\"font-weight: 400;\"> This helps reduce your daily calorie intake, thereby promoting weight loss.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eating_Enough_Fiber\"><\/span><b>Eating Enough Fiber\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to helping prevent constipation, fiber is quite effective in promoting weight loss. Fiber is mostly found in vegetables and fruits. It helps with weight loss by making you feel fuller, faster and longer (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/109109-quick-lose-pounds-month\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This leads to you not eating as much as you would have as you\u2019re full and stay full for a longer time period. As this leads to calorie intake reduction, it can promote weight loss.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reducing_Your_Alcohol_Consumption\"><\/span><b>Reducing Your Alcohol Consumption<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you want to lose weight, you need to reduce your alcohol consumption. Alcohol contains what are called empty calories. Empty calories are calories that have no nutritional benefit to the body. This means that when you drink alcohol, you increase your daily calorie intake, which could lead to weight gain rather than weight loss. Alcohol is also known to increase your appetite, and this is the last thing you want if you\u2019re trying to lose weight. Increasing your appetite means eating more, which will hinder your weight loss journey.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Getting_Enough_Sleep\"><\/span><b>Getting Enough Sleep\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sleeping enough helps with weight management for a number of reasons. It will help you feel recharged and ready to go for the next day. This could then help power you through the workout for the day. Another way to look at it is the more hours you\u2019re awake, the more time you have to eat. If you sleep enough, you avoid developing habits such as late-night snacking, which won&#8217;t help you lose weight. Your body also burns calories while you\u2019re sleeping, so getting more sleep overall will be incredibly beneficial to your weight loss journey.\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan\/\"><i>Is a 7 Day Workout Plan The Best Choice For You?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2-Week_Workout_Plan_To_Lose_10_Pounds\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-2.png\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_losing_10_lbs_in_2_months_realistic\"><\/span><strong>Is losing 10 lbs in 2 months realistic?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, this is achievable with consistency with your exercise and eating habits. You should consult a healthcare professional and a certified personal trainer who can help you set realistic goals and teach you how to create a calorie deficit and perform regular exercise.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_get_in_shape_in_2_weeks\"><\/span><strong>Can I get in shape in 2 weeks?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You most likely can\u2019t get in amazing shape in just 2 weeks. This is because muscles don\u2019t grow that fast and fat doesn\u2019t burn that quickly. Your metabolism also needs time to adjust to the new lifestyle. But 2 weeks of consistency can help set you up for the next 2 weeks of consistency. Start small and track your goals. Progress is possible, but it takes time to see results.\u00a0\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_lose_weight_with_2_workouts_a_week\"><\/span><strong>Can you lose weight with 2 workouts a week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A recent study found that you can still lose weight, even if you only work out once or twice a week<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/oby.23986\"> <span style=\"font-weight: 400;\">(15).<\/span><\/a><span style=\"font-weight: 400;\"> However, if you&#8217;re only exercising twice a week, there are some things you need to remember. You\u2019ll need to keep an eye on the amount of calories you consume every day. In addition, adding in two heavy weight lifting sessions a week could be a great way to increase your total calorie burn. The heavier sessions will work your muscles and only doing 2 sessions a week will allow your body to have longer rest periods between workouts. Your body burns calories after a weightlifting session as it needs to repair the muscles that have been worked.\u00a0<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2-Week_Workout_Plan_To_Lose_10_Pounds\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-women-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing 10 pounds in 2 weeks is unsafe. Losing 1-2 lbs a week is a more realistic and safe weight loss route to take. The good news is that we\u2019ve given you tips for safe and sustainable ways to lose weight and a workout plan to help you on your journey toward your healthier and fitter self.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A sustainable and balanced approach often combines regular exercise with mindful eating habits. Focus on nourishing your body with whole foods, prioritizing protein and fiber, and gradually adjusting your diet to achieve long-term success. Remember, weight loss is a journey, and finding a personalized plan that works for you is the key to achieving your goals and maintaining a healthy lifestyle.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Losing weight is arguably one of the most desired things in the world now. We\u2019re pretty sure that if most of you came across a genie who gave you three wishes, one of them would be to be strong, fit, and lose that tummy. Well, too bad, because genies don&#8217;t exist, but let\u2019s plug you [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":81713,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[155,157,156,160,158],"coauthors":[45],"class_list":["post-27178","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-friday-workouts","tag-monday-workouts","tag-saturday-workouts","tag-thursday-workouts","tag-tuesday-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>2-Week Workout Plan to Lose 10 Pounds: The Ultimate Workout to Shed a Few Pounds - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for a \u2605 2 WEEK WORKOUT PLAN TO LOSE 10 POUNDS \u27a4? If so, you\u2019re in the right place. Read on to find out how to lose weight safely.\u00a0\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2-Week Workout Plan to Lose 10 Pounds: The Ultimate Workout to Shed a Few Pounds\" \/>\n<meta property=\"og:description\" content=\"Are you looking for a \u2605 2 WEEK WORKOUT PLAN TO LOSE 10 POUNDS \u27a4? If so, you\u2019re in the right place. Read on to find out how to lose weight safely.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-22T19:45:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/cover-2-Week-Workout-Plan-to-Lose-10-Pounds-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"2-Week Workout Plan to Lose 10 Pounds: The Ultimate Workout to Shed a Few Pounds\",\"dateModified\":\"2025-09-22T19:45:21+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/\"},\"wordCount\":2620,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/cover-2-Week-Workout-Plan-to-Lose-10-Pounds.png\",\"keywords\":[\"Friday Workouts\",\"Monday Workouts\",\"Saturday Workouts\",\"Thursday Workouts\",\"Tuesday Workouts\"],\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Losing weight is arguably one of the most desired things in the world now. We\u2019re pretty sure that if most of you came across a genie who gave you three wishes, one of them would be to be strong, fit, and lose that tummy. Well, too bad, because genies don't exist, but let\u2019s plug you into a 2-week workout plan to lose 10 pounds.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Basis of Weight Loss\u00a0<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The basic rule of losing weight is simply to <a href=\\\"https:\/\/betterme.world\/articles\/how-to-eat-less\/\\\">eat less<\/a> than your body burns. Sounds simple, right? Even though it sounds easy, it\u2019s not quite as easy as it would be if we were all walking around with perfect abs and fit bodies. As with most things in life, the theory part of this is easy, while the practical part is not quite so easy. That same rule needs to be modified a bit when it comes to losing weight through working out.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In terms of losing weight by working out, you need to burn more calories than you consume. When you do this, you create a calorie deficit, and your body has to use the stored-up fats as energy, which leads to weight loss.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In order to attain a sustainable weight loss routine, most people are advised to cut their calorie intake and increase their daily exercise <\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221839\/\\\"><span style=\\\"font-weight: 400;\\\">(1).<\/span><\/a><span style=\\\"font-weight: 400;\\\"> This can help them lose weight and live healthier lives. Although this may seem like all you need to know about weight loss, you need to be aware of factors that will affect your rate of weight loss.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Factors That Determine the Number of Calories You Can Burn\u00a0<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">People burn calories differently, which is why you  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/\",\"name\":\"2-Week Workout Plan to Lose 10 Pounds: The Ultimate Workout to Shed a Few Pounds - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/cover-2-Week-Workout-Plan-to-Lose-10-Pounds.png\",\"dateModified\":\"2025-09-22T19:45:21+00:00\",\"description\":\"Are you looking for a \u2605 2 WEEK WORKOUT PLAN TO LOSE 10 POUNDS \u27a4? If so, you\u2019re in the right place. 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Read on to find out how to lose weight safely.\u00a0","og_url":"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-09-22T19:45:21+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/cover-2-Week-Workout-Plan-to-Lose-10-Pounds-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"2-Week Workout Plan to Lose 10 Pounds: The Ultimate Workout to Shed a Few Pounds","dateModified":"2025-09-22T19:45:21+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/"},"wordCount":2620,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/cover-2-Week-Workout-Plan-to-Lose-10-Pounds.png","keywords":["Friday Workouts","Monday Workouts","Saturday Workouts","Thursday Workouts","Tuesday Workouts"],"articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Losing weight is arguably one of the most desired things in the world now. We\u2019re pretty sure that if most of you came across a genie who gave you three wishes, one of them would be to be strong, fit, and lose that tummy. Well, too bad, because genies don't exist, but let\u2019s plug you into a 2-week workout plan to lose 10 pounds.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>Basis of Weight Loss\u00a0<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The basic rule of losing weight is simply to <a href=\"https:\/\/betterme.world\/articles\/how-to-eat-less\/\">eat less<\/a> than your body burns. Sounds simple, right? Even though it sounds easy, it\u2019s not quite as easy as it would be if we were all walking around with perfect abs and fit bodies. As with most things in life, the theory part of this is easy, while the practical part is not quite so easy. That same rule needs to be modified a bit when it comes to losing weight through working out.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In terms of losing weight by working out, you need to burn more calories than you consume. When you do this, you create a calorie deficit, and your body has to use the stored-up fats as energy, which leads to weight loss.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In order to attain a sustainable weight loss routine, most people are advised to cut their calorie intake and increase their daily exercise <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221839\/\"><span style=\"font-weight: 400;\">(1).<\/span><\/a><span style=\"font-weight: 400;\"> This can help them lose weight and live healthier lives. Although this may seem like all you need to know about weight loss, you need to be aware of factors that will affect your rate of weight loss.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>Factors That Determine the Number of Calories You Can Burn\u00a0<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">People burn calories differently, which is why you  ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/","url":"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/","name":"2-Week Workout Plan to Lose 10 Pounds: The Ultimate Workout to Shed a Few Pounds - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/cover-2-Week-Workout-Plan-to-Lose-10-Pounds.png","dateModified":"2025-09-22T19:45:21+00:00","description":"Are you looking for a \u2605 2 WEEK WORKOUT PLAN TO LOSE 10 POUNDS \u27a4? 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