{"id":27244,"date":"2021-09-22T20:49:24","date_gmt":"2021-09-22T20:49:24","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=27244"},"modified":"2025-11-01T17:28:53","modified_gmt":"2025-11-01T17:28:53","slug":"10-day-workout","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/10-day-workout\/","title":{"rendered":"10-Day Workout Challenge: How to Kick Start Weight Loss in Less than 2 Weeks"},"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\/10-day-workout\/#Can_You_Get_in_Shape_in_10_Days\" >Can You Get in Shape in 10 Days?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#Potential_Goals_in_10_Days\" >Potential Goals in 10 Days<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#Limitations_in_10_Days\" >Limitations in 10 Days<\/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\/10-day-workout\/#Long-term_Commitment\" >Long-term Commitment<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#How_Much_Weight_Can_You_Lose_in_10_Days\" >How Much Weight Can You Lose in 10 Days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#Cardio_Exercises_in_the_10-Day_Challenge_Workout_Plan\" >Cardio Exercises in the 10-Day Challenge Workout Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#Strength_Training_Exercises_in_the_10-Day_Challenge_Workout_Planning\" >Strength Training Exercises in the 10-Day Challenge Workout Planning<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#Lunges\" >Lunges\u00a0<\/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\/10-day-workout\/#Squats\" >Squats\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#Deadlifts\" >Deadlifts\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#Row\" >Row\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#Press\" >Press\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#Pull-ups_Chin-ups\" >Pull-ups\/ Chin-ups\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#Back_Extensions\" >Back Extensions<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#Progressive_Load_%E2%80%93_Which_Weights_Are_Best_for_You\" >Progressive Load &#8211; Which Weights Are Best for You?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#The_10-Day_Workout_Challenge_Planning\" >The 10-Day Workout Challenge Planning<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#2-3_Cardio_Workouts\" >2-3 Cardio Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#Strength_Workouts_%E2%80%93_3%C3%978_Reps_with_60s_Rest_Between_Sets\" >Strength Workouts &#8211; 3&#215;8 Reps with 60s Rest Between Sets<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#Sample_10-Day_Challenge_Workout_Plan\" >Sample 10-Day Challenge Workout Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#What_to_Eat_During_the_10-Day_Challenge_Workout_and_Beyond\" >What to Eat During the 10-Day Challenge Workout and Beyond<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#Lean_Protein\" >Lean Protein\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#Fibrous_Vegetables\" >Fibrous Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#Complex_Carbohydrates\" >Complex Carbohydrates\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#Fats\" >Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#Water\" >Water<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#Tips_for_Getting_the_Most_out_of_Your_10-Day_Workout_Challenge\" >Tips for Getting the Most out of Your 10-Day Workout Challenge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#Can_10_days_of_working_out_make_a_difference\" >Can 10 days of working out make a difference?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#How_can_I_lose_5_lbs_in_10_days\" >How can I lose 5 lbs in 10 days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#Is_2_hours_in_the_gym_too_much\" >Is 2 hours in the gym too much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#Is_going_to_the_gym_5_times_a_week_too_much\" >Is going to the gym 5 times a week too much?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Weight loss is a goal for many people. Losing weight can be difficult and time-consuming, but with a 10-day plan, it can feel more manageable. In this article, we&#8217;ll teach you how.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Day_Workout_\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/gym.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">We&#8217;ll start by going over the basics of what&#8217;s needed to lose weight, then go on to describe some specific workouts that are good for 10-day plans, in addition to the benefits of these exercises. We&#8217;ll also talk about what you need to do before starting your program so that it will work best for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re ready to get started losing some pounds, read on!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Get_in_Shape_in_10_Days\"><\/span><strong>Can You Get in Shape in 10 Days?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Getting in shape in just 10 days is likely not a realistic goal, but you can certainly make some noticeable improvements in your fitness and well-being in that time span. 10 days can offer you a start to a long-term relationship with healthy exercise and eating habits. 10 days won\u2019t be enough to dramatically change your body, but arguably the hardest part about change is getting started on it.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Day_Workout_\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s what you can and can\u2019t achieve in 10 days:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Potential_Goals_in_10_Days\"><\/span><b>Potential Goals in 10 Days<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These goals will all likely take longer than 10 days, but remember that this is the starting point of long-term success.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Energy Levels<\/b><span style=\"font-weight: 400;\">: By incorporating regular physical activity and a balanced diet, you may notice an increase in your energy levels (<\/span><a href=\"https:\/\/www.revistanutricion.org\/articles\/nutrition-exercise-and-energy-balance-a-comprehensive-guide-106822.html\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Exercise boosts endorphins, which can enhance your mood and overall sense of vitality (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5928534\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Slight Muscle Toning<\/b><span style=\"font-weight: 400;\">: Engaging in consistent strength training exercises such as squats, lunges, or push-ups can lead to slight improvements in muscle tone (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). While you won\u2019t see drastic changes, you may notice that your muscles feel firmer.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Better Hydration<\/b><span style=\"font-weight: 400;\">: Focusing on drinking enough water each day can lead to improved hydration, which can positively affect your skin, digestion, and overall health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6356561\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Make it a goal to drink at least 8-10 glasses of water daily.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Enhanced Mental Clarity<\/b><span style=\"font-weight: 400;\">: Physical activity can also benefit your mental health, potentially leading to better focus and mental clarity. The endorphin release from exercise can help reduce stress and anxiety (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5928534\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Healthier Eating Habits<\/b><span style=\"font-weight: 400;\">: Use these 10 days to start building healthier eating habits such as consuming more fruits, vegetables, and lean proteins while reducing processed foods and sugars.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Limitations_in_10_Days\"><\/span><b>Limitations in 10 Days<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Significant Weight Loss<\/b><span style=\"font-weight: 400;\">: While you might see a small reduction in weight, largely due to water loss and reduced <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-bloating\/\">bloating<\/a>, significant fat loss takes more time and a sustained calorie deficit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Major Muscle Gain<\/b><span style=\"font-weight: 400;\">: Building substantial muscle mass requires time, consistent <a href=\"https:\/\/betterme.world\/articles\/full-body-strength-training-routine\/\">strength training<\/a>, and nutritional support (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2020.569270\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). For 10 days, you should focus on establishing a routine rather than expecting major gains.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Long-lasting Habit Formation<\/b><span style=\"font-weight: 400;\">: While you can start forming good habits in 10 days, it takes longer to solidify these habits into your lifestyle. Use this period as a stepping stone to continue beyond the initial challenge.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Complete Fitness Transformation<\/b><span style=\"font-weight: 400;\">: A complete body transformation isn\u2019t feasible in such a short timeframe. However, you can lay a solid foundation for continued progress.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Long-term_Commitment\"><\/span><b>Long-term Commitment<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While a 10-day challenge is a great way to jumpstart your journey, remember that fitness and health are long-term commitments. Maintaining a healthy lifestyle involves setting realistic goals and making sustainable changes you can continue indefinitely.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use these 10 days as an opportunity to build momentum, and carry forward the positive changes to achieve your long-term fitness goals.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Day_Workout_\" target=\"_blank\" rel=\"noopener\">Start transforming your body now!<\/a><\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Day_Workout_\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Can_You_Lose_in_10_Days\"><\/span><strong>How Much Weight Can You Lose in 10 Days?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The answer to this question is different for everyone. Your weight can fluctuate based on your workouts, how much you eat, and what time of the month it is. There are a few things that affect your weight loss, including (<\/span><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/weight-management\/adult-overweight-obesity\/factors-affecting-weight-health\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your goal weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Health condition<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Metabolism rate<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Activity level<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Age<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Height\/weight ratio = BMI (body mass index)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sex-related factors such as pregnancy or menopause.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You should evaluate your weight loss goals with how much you weigh, what your goal weight is, and how long it will take to get there. For some people, losing 5-10 pounds would be a great goal, while for others, 14-21 pounds would be more suitable.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Losing anywhere between 1\/2 and 2 lbs per week would be considered healthy weight loss depending on the individual&#8217;s specific circumstances outlined above (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/index.html\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cardio_Exercises_in_the_10-Day_Challenge_Workout_Plan\"><\/span><strong>Cardio Exercises in the 10-Day Challenge Workout Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercising on a regular basis is one of the best things you can do for your body. In addition to weight loss, cardio workouts offer many other benefits including (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/the-many-benefits-of-a-cardio-workout\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced stress levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower blood pressure and cholesterol levels, which reduces the risk of heart disease<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved bone density and posture<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased energy levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mental focus<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Cardio exercise increases your metabolic rate, which means that calories will continue being burned throughout the day after you finish your workout. When you\u2019re looking for a workout program to lose weight, consider incorporating some running into your plan. Keep it short &#8211; 30 minutes of running twice a week could be enough to see results.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/gym-workout-plan-for-beginners-female\/\">Gym Workout Plan for Female Beginners<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Day_Workout_\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Interface-Banner-gym-workout-women-3.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Some ideal cardio exercises to have in your workout plan are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Treadmill workouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain climbers\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jumping jacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shadow boxing<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Start your cardio workout with 10 minutes of warm-up exercises. This will elevate your heart rate, help prepare your body for the workout ahead, and even burn some extra calories to maximize your progress during the next 30 minutes. Finish with another 10 minutes of cooldown exercises to lower your heart rate gradually, then stretch.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Strength_Training_Exercises_in_the_10-Day_Challenge_Workout_Planning\"><\/span><strong>Strength Training Exercises in the 10-Day Challenge Workout Planning<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Strength workouts are ideal for losing weight as they build lean muscle mass, which increases your body&#8217;s metabolic rate so that more calories can be burned despite being sedentary throughout the day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544497\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moderate <a href=\"https:\/\/betterme.world\/articles\/calisthenics-strength-training\/\">strength training<\/a> has also been shown to create an improved sense of well-being by releasing endorphins throughout your body (<\/span><a href=\"https:\/\/www.health.harvard.edu\/mind-and-mood\/strengthen-your-mood-with-weight-training\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). This is helpful if you need an extra push to get started losing weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strength training is also beneficial as it builds muscle strength that can help prevent injuries by strengthening your muscles and bones.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Arguably the best way to design a beginner strength training routine is to focus on the basics: squats, deadlifts, rows, presses, and pull-ups\/chin-ups. These movements are functional and tend to be a great base for building up to more challenging lifts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These exercises have been proven over decades of research in different settings with people from beginners to athletes, men, and women alike that they are effective for building muscle mass while preventing injury when done with proper form (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836564\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For this program, we recommend aiming for 3 sets of 8 reps with a 60-second rest between sets so your weights stay manageable while allowing you enough time to build up your endurance for each exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the best strength training exercises are (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836564\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunges\"><\/span><strong>Lunges\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These exercises can be done at home or in the gym.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also do lunges with dumbbells without even stepping outside your house. Simply hold weights in each hand and step out into a lunge position before coming back up to a standing position.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Day_Workout_\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-2-1.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squats\"><\/span><strong>Squats\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Simple squats done alone will help tone muscles throughout your body as you\u2019re using all of your lower body muscles to stabilize yourself as you lower yourself in an upright position. If you want more, try adding weight by holding dumbbells or wearing a weighted backpack to make this exercise more challenging.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Day_Workout_\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Deadlifts\"><\/span><strong>Deadlifts\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">By lifting heavy objects, deadlifts work many different muscle groups, including the glutes, legs, arms, core, and back muscles. This is commonly done with a barbell, but can also be completed with dumbbells or kettlebells.\u00a0\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Day_Workout_\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13.png\" \/><\/a><\/p>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Day_Workout_\" target=\"_blank\" rel=\"noopener\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Row\"><\/span><strong>Row\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rows are ideally done with dumbbells to achieve the best results, but you can also use resistance bands or kettlebells if they&#8217;re available to you. This exercise works your upper back and upper body. It can target your rhomboids, lats, biceps, and forearms. You can either do it seated or standing, depending on which variation you&#8217;re trying to achieve.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Day_Workout_\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Press\"><\/span><strong>Press\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise includes pushing a weight away from yourself. It\u2019s considered a press because you\u2019re pressing the weight away from you. This can be done seated or while standing. There are many variations of pressing movements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Presses work many different muscles in your body, depending on which exercise you\u2019re looking to complete. For that reason, they\u2019re essential for any strength-building program.\u00a0 Building strength and muscle is important because more lean muscle means a higher metabolic rate (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). It also means that gaining more strength and coordination can even help prevent injuries when you exercise regularly.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Day_Workout_\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pull-ups_Chin-ups\"><\/span><strong>Pull-ups\/ Chin-ups\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These exercises work the back muscles including your lats, traps, and rhomboids. You can do pull-ups or chin-ups with a straight bar. To make it even more challenging, you can use a weighted backpack to add more weight to the entire movement. This will make it so that you\u2019re pulling your body weight and additional weight on top of it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another factor to consider is that due to the position of your hands for these exercises, the chin-up will work your biceps more than a pull-up. Both exercises are great options for improving strength in your upper body.\u00a0\u00a0\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Day_Workout_\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Back_Extensions\"><\/span><strong>Back Extensions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Target your core and lower back with this exercise by lifting your legs, chest, and upper body off the ground. This is an advanced exercise, so make sure to use caution when you perform this movement. Don\u2019t add weight to this movement unless you have perfected the form.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Progressive_Load_%E2%80%93_Which_Weights_Are_Best_for_You\"><\/span><strong>Progressive Load &#8211; Which Weights Are Best for You?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you\u2019re figuring out how much weight to lift for your exercise of choice, start with mastering the form of the exercise without weight. From there, look to add weight slowly without compromising your form. A great goal to have is to increase the weight slightly each week, but remember to progress at your own pace. Proper form is more important than the amount of weight you\u2019re using.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you need help determining how much you should be lifting, look for certified trainers in your area who specialize in <a href=\"https:\/\/betterme.world\/articles\/is-pilates-strength-training\/\">strength training<\/a>. If you\u2019re trying out a new lift and need some extra support, see if there\u2019s a trusted friend or family member who can spot you while you work out. If you\u2019re exercising at a gym, some employees may be able to offer you a spot when you\u2019re lifting. Feel free to ask them for support and if they\u2019re able to help you out.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_10-Day_Workout_Challenge_Planning\"><\/span><strong>The 10-Day Workout Challenge Planning<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For 10 days, you should aim to do the following:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2-3_Cardio_Workouts\"><\/span><strong>2-3 Cardio Workouts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you\u2019re trying to lose weight, one beneficial way to do it is to keep your <a href=\"https:\/\/betterme.world\/articles\/cardio\/\">cardio workouts<\/a> short and intense. This will reduce the amount of time it takes to complete, which can help with motivation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another route to take is to aim for a total of 30 minutes of running. If you\u2019re not a runner, then pick any other form of cardiovascular exercise that\u2019s challenging but manageable for you. Cycling is great as it doesn&#8217;t put pressure on the joints like running does.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Day_Workout_\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Strength_Workouts_%E2%80%93_3%C3%978_Reps_with_60s_Rest_Between_Sets\"><\/span><strong>Strength Workouts &#8211; 3&#215;8 Reps with 60s Rest Between Sets<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As mentioned above, these exercises should be the foundation of a beginner workout plan if your goal is muscle building.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also incorporate <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-women\/\">HIIT<\/a> (high-intensity interval training) into your strength training routine, which has been shown to increase metabolic rate and burn fat post-workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10054577\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). HIIT is perfect for those who are crunched for time.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_10-Day_Challenge_Workout_Plan\"><\/span><strong>Sample 10-Day Challenge Workout Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here\u2019s a sample workout plan you can use for 10 days:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monday: Upper-body push\/lower-body pull (chest presses, lateral raises, overhead presses, deadlifts)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuesday: Upper-body pull\/lower-body push (dumbbell pullovers, bicep curls, pull-ups, squats).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wednesday: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thursday: Upper-body push\/lower-body pull (chest flies, single-leg deadlifts, dumbbell snatches)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Friday: Upper-body pull\/lower-body push (barbell curls, single arm rows, elevated step-ups)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturday: LISS cardio<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sunday: HIIT cardio<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monday: Upper-body push\/lower-body pull (chest presses, lateral raises, overhead presses, deadlifts)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuesday: Upper-body pull\/lower-body push (dumbbell pullovers, bicep curls, pull-ups, squats)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wednesday: Rest<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Day_Workout_\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_to_Eat_During_the_10-Day_Challenge_Workout_and_Beyond\"><\/span><strong>What to Eat During the 10-Day Challenge Workout and Beyond<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Weight loss is as much about diet as it is about exercise. Here\u2019s what you should eat:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lean_Protein\"><\/span><strong>Lean Protein\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you\u2019re trying to lose weight, it&#8217;s important that you eat a lot of protein so your body has enough building blocks for muscle development.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating a high-protein diet will also help decrease inflammation and the risk of developing insulin resistance along with other chronic diseases as it targets belly fat (<\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/role-of-highprotein-diets-in-body-weight-management-and-health\/2EDB24B612C8CD3FF17FD71B86E92C3A\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Day_Workout_\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/The-Chicken-And-Broccoli-Diet_-Why-This-Isnt-The-Weight-Loss-Solution-Youve-Been-Looking-For.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fibrous_Vegetables\"><\/span><strong>Fibrous Vegetables<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Aim to eat as many green vegetables as possible as they\u2019re low-calorie, filling, and nutrient-dense. This means they have a lot of nutrients compared to their caloric value (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/carbohydrates\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Day_Workout_\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Complex_Carbohydrates\"><\/span><strong>Complex Carbohydrates\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Carbs have been incorrectly demonized. Some carbs are better than others &#8211; aim to avoid processed carbohydrates such as refined sugar and instead choose fruits and whole-grain carbs (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/carbohydrates\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Day_Workout_\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/Quinoa-Side-Effects_-Little-Known-Science-Based-Facts-About-How-This-Seed-Can-Affect-Your-Health.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fats\"><\/span><strong>Fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Different kinds of fats have different roles in the body &#8211; some are necessary for brain functioning and good nervous system health while others such as trans fats should be avoided (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/fats-and-cholesterol\/types-of-fat\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). Good dietary fats to eat include nuts, seeds, avocados, grass-fed butter, and olive oil.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Day_Workout_\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Water\"><\/span><strong>Water<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Be sure to drink plenty of water as this helps keep your metabolism running, and it&#8217;s important for overall health and wellness.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/cardio-exercises-for-beginners\/\">Fat-Burning at Home: Cardio Exercises for Beginners<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_for_Getting_the_Most_out_of_Your_10-Day_Workout_Challenge\"><\/span><strong>Tips for Getting the Most out of Your 10-Day Workout Challenge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"text-align: left;\"><span style=\"font-weight: 400;\">Eat a Lot of Protein\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Aim for 0.8g of protein per kg of body weight (154g\/75kg) to ensure your muscles can repair themselves before exercise will maximize muscle growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Have Rest Days<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You don&#8217;t want to exercise every day for 10 days straight because your muscles need time to repair themselves. Your strength will diminish if you do that, so have at least 1-2 rest days per week.\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Consider Taking Supplements\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Disclaimer<\/b><span style=\"font-weight: 400;\">: Contact your healthcare provider or a registered dietician before you start taking supplements. This is the best way to ensure that what you\u2019re taking is needed for your body and won\u2019t harm you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Taking the right supplements can help maximize muscle growth, energy, and recovery times. Essential amino acids are necessary for protein synthesis while branched-chain amino acids (BCAAs) are vital for restoring the pH balance of blood after intense workouts, which can make you want to quit early on (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6212987\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good multivitamin supplement will keep your body&#8217;s vitamin levels balanced, which is important for overall health and well-being before, during, and after exercising.\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Sleep\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Being well-rested ensures your cells regenerate and grow to meet the demands of high-intensity training. Sleep deprivation reduces growth hormone and testosterone production in the body, which means less muscle development. Aim for 7-9 hours of sleep per night when you\u2019re trying to lose weight in 10 days (<\/span><a href=\"https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Day_Workout_\"><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<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_10_days_of_working_out_make_a_difference\"><\/span><strong>Can 10 days of working out make a difference? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, 10 days of consistent physical activity can make a difference in your overall fitness and well-being. While you may not see drastic changes in your body composition, you can use this as a way to build on healthy habits over time.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_lose_5_lbs_in_10_days\"><\/span><strong>How can I lose 5 lbs in 10 days? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Losing 5 lbs in just 10 days isn\u2019t a sustainable or healthy approach to weight loss. It&#8217;s important to focus on long-term, sustainable habits rather than quick fixes. Remember that weight loss takes time and consistency, and it&#8217;s essential to prioritize your overall health and well-being over short-term results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Centers for Disease Control and Prevention recommends aiming for a weight loss of 1-2 lbs per week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/index.html\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). This can be achieved through a combination of regular physical activity and a healthy, balanced diet.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_2_hours_in_the_gym_too_much\"><\/span><strong>Is 2 hours in the gym too much? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Spending 2 hours in the gym can be both beneficial or excessive, depending on several factors such as individual fitness levels, workout intensity, and personal goals. Here are some factors to consider to determine if 2 hours is suitable for you:<\/span><\/p>\n<p><b>Individual Fitness Levels<\/b><span style=\"font-weight: 400;\">: Beginners may find 2 hours overwhelming, while seasoned athletes may need that time to meet their training needs. Assess your current fitness level and gradually increase your workout duration to avoid injury.<\/span><\/p>\n<p><b>Workout Intensity<\/b><span style=\"font-weight: 400;\">: High-intensity workouts require more energy and can fatigue your body quickly. If you&#8217;re engaging in intense training, a shorter session may be more effective. Conversely, a longer, low-intensity workout could complement endurance goals.<\/span><\/p>\n<p><b>Personal Goals<\/b><span style=\"font-weight: 400;\">: Consider what you&#8217;re aiming to achieve. For muscle-building or endurance training, longer sessions may be necessary. However, if weight loss or general fitness is your goal, shorter sessions with more intensity or frequency could suffice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Spending too long in the gym can lead to overtraining, which can negatively impact performance and increase the risk of injuries (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/network-physiology\/articles\/10.3389\/fnetp.2021.794392\/full\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). Pay attention to signs of fatigue and allow adequate rest between sessions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Balance is key\u2014ensure your workouts are aligned with your fitness goals while allowing for sufficient recovery. If you&#8217;re uncertain, consult a fitness professional to get personalized guidance that is tailored to your needs.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_going_to_the_gym_5_times_a_week_too_much\"><\/span><strong>Is going to the gym 5 times a week too much? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Beginners may find a 5-day gym routine demanding and risk overtraining if it\u2019s not managed properly. It&#8217;s important for newcomers to gradually build up their frequency to avoid injuries. On the other hand, more experienced individuals may already be conditioned for such a schedule.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even for more experienced lifters, high-intensity workouts require more recovery time. If your sessions are intense, ensure you allow your muscles adequate time to rest. A mix of high- and moderate-intensity workouts could be more sustainable. Again, it&#8217;s important to listen to your body and adjust your frequency accordingly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultimately, the appropriate number of times to go to the gym varies for everyone based on individual fitness levels, goals, and workout intensity. Consulting a fitness professional can help determine the optimal workout frequency for you.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Day_Workout_\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/gym.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In 10 days, you can start to foster healthy exercise and nutrition habits, but it\u2019s not realistic or healthy to lose a drastic amount of weight in this time frame. Weight loss takes consistent effort over a long period of time. 10 days can be enough to kickstart a love for exercise, but remember to be realistic with your goals. This 10-day workout challenge is a great starting point to get you where you want to be. Focus on consistency, hard work, and keeping that motivation up. The results will come soon enough.\u00a0\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Weight loss is a goal for many people. Losing weight can be difficult and time-consuming, but with a 10-day plan, it can feel more manageable. In this article, we&#8217;ll teach you how.\u00a0 We&#8217;ll start by going over the basics of what&#8217;s needed to lose weight, then go on to describe some specific workouts that are [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":82954,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[161,159],"coauthors":[45],"class_list":["post-27244","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-sunday-workouts","tag-wednesday-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>10-Day Workout Challenge: How to Kick Start Weight Loss in Less than 2 Weeks - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for \u2605 10 DAY WORKOUT \u27a4 challenge that&#039;s simple to follow? Here are all the workouts you need to do, as well as what to eat to get the most out of 10 days at the gym.\" \/>\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=\"10-Day Workout Challenge: How to Kick Start Weight Loss in Less than 2 Weeks\" \/>\n<meta property=\"og:description\" content=\"Are you looking for \u2605 10 DAY WORKOUT \u27a4 challenge that&#039;s simple to follow? Here are all the workouts you need to do, as well as what to eat to get the most out of 10 days at the gym.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/\" \/>\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=\"2025-11-01T17:28:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/cover-10-Day-Workout-Challenge-1-1024x640.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=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"10-Day Workout Challenge: How to Kick Start Weight Loss in Less than 2 Weeks\",\"dateModified\":\"2025-11-01T17:28:53+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/\"},\"wordCount\":2705,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/cover-10-Day-Workout-Challenge-1.png\",\"keywords\":[\"Sunday Workouts\",\"Wednesday Workouts\"],\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Weight loss is a goal for many people. Losing weight can be difficult and time-consuming, but with a 10-day plan, it can feel more manageable. In this article, we'll teach you how.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">We'll start by going over the basics of what's needed to lose weight, then go on to describe some specific workouts that are good for 10-day plans, in addition to the benefits of these exercises. We'll also talk about what you need to do before starting your program so that it will work best for you.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you're ready to get started losing some pounds, read on!<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Can You Get in Shape in 10 Days?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Getting in shape in just 10 days is likely not a realistic goal, but you can certainly make some noticeable improvements in your fitness and well-being in that time span. 10 days can offer you a start to a long-term relationship with healthy exercise and eating habits. 10 days won\u2019t be enough to dramatically change your body, but arguably the hardest part about change is getting started on it.\u00a0<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Day_Workout_\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4.png\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here\u2019s what you can and can\u2019t achieve in 10 days:<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>Potential Goals in 10 Days<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">These goals will all likely take longer than 10 days, but remember that this is the starting point of long-term success.\u00a0<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Improved Energy Levels<\/b><span style=\\\"font-weight: 400;\\\">: By incorporating regul ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/\",\"name\":\"10-Day Workout Challenge: How to Kick Start Weight Loss in Less than 2 Weeks - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/cover-10-Day-Workout-Challenge-1.png\",\"dateModified\":\"2025-11-01T17:28:53+00:00\",\"description\":\"Are you looking for \u2605 10 DAY WORKOUT \u27a4 challenge that's simple to follow? 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Here are all the workouts you need to do, as well as what to eat to get the most out of 10 days at the gym.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"10-Day Workout Challenge: How to Kick Start Weight Loss in Less than 2 Weeks","og_description":"Are you looking for \u2605 10 DAY WORKOUT \u27a4 challenge that's simple to follow? Here are all the workouts you need to do, as well as what to eat to get the most out of 10 days at the gym.","og_url":"https:\/\/dev.betterme.world\/articles\/10-day-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-11-01T17:28:53+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/cover-10-Day-Workout-Challenge-1-1024x640.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":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/10-day-workout\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"10-Day Workout Challenge: How to Kick Start Weight Loss in Less than 2 Weeks","dateModified":"2025-11-01T17:28:53+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/10-day-workout\/"},"wordCount":2705,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/cover-10-Day-Workout-Challenge-1.png","keywords":["Sunday Workouts","Wednesday Workouts"],"articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Weight loss is a goal for many people. Losing weight can be difficult and time-consuming, but with a 10-day plan, it can feel more manageable. In this article, we'll teach you how.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">We'll start by going over the basics of what's needed to lose weight, then go on to describe some specific workouts that are good for 10-day plans, in addition to the benefits of these exercises. We'll also talk about what you need to do before starting your program so that it will work best for you.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you're ready to get started losing some pounds, read on!<\/span>\r\n<h2 style=\"text-align: center;\"><strong>Can You Get in Shape in 10 Days?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Getting in shape in just 10 days is likely not a realistic goal, but you can certainly make some noticeable improvements in your fitness and well-being in that time span. 10 days can offer you a start to a long-term relationship with healthy exercise and eating habits. 10 days won\u2019t be enough to dramatically change your body, but arguably the hardest part about change is getting started on it.\u00a0<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Day_Workout_\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4.png\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">Here\u2019s what you can and can\u2019t achieve in 10 days:<\/span>\r\n<h3 style=\"text-align: center;\"><b>Potential Goals in 10 Days<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">These goals will all likely take longer than 10 days, but remember that this is the starting point of long-term success.\u00a0<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Energy Levels<\/b><span style=\"font-weight: 400;\">: By incorporating regul ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/10-day-workout\/","url":"https:\/\/dev.betterme.world\/articles\/10-day-workout\/","name":"10-Day Workout Challenge: How to Kick Start Weight Loss in Less than 2 Weeks - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/10-day-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/cover-10-Day-Workout-Challenge-1.png","dateModified":"2025-11-01T17:28:53+00:00","description":"Are you looking for \u2605 10 DAY WORKOUT \u27a4 challenge that's simple to follow? 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