Are 10-Minute Aggressive Workouts Efficient for Fat Loss?

Hi! I am the author and founder of Old School Calisthenics
aggressive fat loss

I managed to burn 16 kilograms (35 lbs) of body fat in approximately a year. Definitely a lot of fat to lose, but I wouldn’t say that I had an aggressive approach, even though I had to put in a significant amount of physical effort to achieve my goal, in and out my training sessions. When I think of aggressive fat loss, I imagine something that can be accomplished in a shorter period of time, which was not the case for me. This does not work! On average, I lost just over 1 kilogram of fat per month, a very realistic goal anyone can achieve.

I’m really proud of myself for making such great progress with my health and fitness goals. It hasn’t been easy, but I’ve definitely seen some major improvements in the last 2-3 months. Despite a few setbacks, I’ve managed to stay on track and keep moving forward. I’ve been working hard to improve my basal metabolism and get more physically active throughout the day, and it’s definitely paying off. Plus, I’ve been making some major changes to my diet and nutrition, which has helped me achieve my goals even faster.

When it comes to aggressive fat loss workouts, many people think of short and intense training sessions that last for about 10-20 minutes. This is often how fitness influencers market it, as it appeals to people who prefer workouts that don’t require a lot of time and effort. However, longer training sessions may not get the same attention. This is why you will often come across workout videos with titles like “Aggressive Fat Loss in 10 Minutes”. But, it’s important to remember that this is often a lie, and the first people to blame are those who get hooked so easily. If something sounds too good to be true, it probably is. In fact, I wrote an article explaining the mathematics of fat loss, which can help you understand why it’s almost physiologically impossible to burn fat rapidly.

I just wanted to take a moment to shed some light on a few key aspects of these 10-20 minute aggressive fat loss workouts.

What happens if I do 10 minutes of aggressive fat loss training daily?

  1. I find that doing a 10-minute intense training session is extremely time-efficient. Of course, you have to factor in a 5-10 minute warm-up, but once you’re past that, a quick and intense workout can really make a difference in your day. It can activate your metabolism.
  2. If you’re someone who has been living a sedentary lifestyle and struggling with being overweight or obese, it’s important to know that even just a little bit of physical activity can make a big difference. By simply moving around and doing some sustained physical activity, you can start to burn fat and improve your overall health. Whether you choose to skip rope for 10 minutes or walk for 30 minutes, any kind of movement will work for a period of time. So take that first step and start incorporating some physical activity into your daily routine!
  3. Apparently, when you do this kind of training, your body burns more glucose and sugar during the workout, but then shifts to utilizing fat more effectively in the hours after. So, it seems like a really efficient way to get your body burning fat more effectively!
  4. A quick workout of 10-20 minutes can give you a boost for the day, leaving you feeling active and refreshed. This type of workout is popular not just for burning fat, but for increasing energy levels as well. While some prefer longer runs of 30-60 minutes, that is not the focus of this discussion.

A better approach to fat loss

When it comes to fitness, it’s important to keep in mind that the more you adapt and improve, the longer your training sessions should be. While short sessions can provide some benefits, they won’t be enough to shed the excess body fat. To achieve the desired muscle tone, you’ll need to dedicate more time to your training and incorporate strength training and cardio into your routine. Remember, cardio is key when it comes to burning fat, but it takes time for your body to switch to using fat as energy. So, don’t shy away from longer sessions that will help you get into that fat-burning metabolism. In fact, a 40-minute jogging session will do a better job at burning fat than a quick, intense workout.

I’ve found that a high-intensity full-body workout typically takes around 30 minutes, including the warm-up and static stretching afterward. It’s best to spend about 10 minutes preparing your whole body (warm-up), followed by 20-25 minutes of cross-training, moving from one exercise to another. Finally, take 5-10 minutes to stretch. Stretching will help remove the acids formed during the intense exercise and relax your muscles afterward. Remember to take breaks and stay hydrated throughout your workout!

aggressive fat loss workouts

If you’re looking to burn calories, both high-intensity short training and aerobic training are great options. However, it’s important to note that a 20-minute HIIT workout may not necessarily get those calories from body fat. Instead, it may create a need for glucose, and extending the workout to half-an-hour can even lead to sugar cravings since that’s what it uses as fuel. On the other hand, a relaxed and prolonged aerobic session utilizes fat and oxygen, so you won’t feel extreme hunger after finishing. This type of workout may be easier for beginners and those who are overweight and not used to intense training.

I suggest incorporating skipping rope, swimming on a regular basis, and going for longer, steady runs into your workout routine. These activities can help improve your cardiovascular health, endurance, and overall fitness level. Plus, they can be a fun way to switch up your exercise routine and keep things interesting. Remember to always listen to your body and start at a pace that feels comfortable for you. In addition to the aforementioned activities, I’d also suggest including some strength training. It’s an essential component of a well-rounded fitness regimen. If you’re new to calisthenics, I have a beginner program that may interest you.

Here is what I did to burn fat!

I focused on a combination of cardio and calisthenics strength training:

  1. Bodyweight training sessions: pull-ups, pushups, dips, squats (workout duration of 30-50 minutes).
  2. Swimming. I swam around 4 kilometers per session for a few months and for 2-3 times a week. That took me about an hour and a half.
  3. Fast short-distance running (5-6 kilometers, threshold pace) and ran longer distances too (8-12 kilometers, aerobic).
  4. A lot of trail running of different distances and, from cross-country to mountain trails.
  5. HIIT using bodyweight exercises, sprints, plyometrics, and skipping rope.
  6. Many sprints. I also did hill sprints and ran and jumped on the stairs.

Based on my experience, I found that incorporating a mix of cardio and strength training over the course of a year worked best for me. I focused on burning fat while also building muscle and improving my overall athleticism. It’s important to note that the idea of aggressive fat loss in a short amount of time is often misleading and unrealistic. It’s crucial to approach fitness with a balanced and sustainable mindset, and to stay open and observant to what works best for your body.


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