Harvard Medical School experts suggest a 10-minute workout that can help older adults lose upto 165 calories; shed weight without sacrificing muscles

Does ageing mean all of your weight loss dreams would be dashed? Even after you go past your 50s, you can lose fat without sacrificing your muscles – as per recent research, there is one amazing exercise which lets you do the impossible: shed unwanted weight while not losing your muscles. And the best part? It does not require hours of strenuous exercise. According to an article published on Harvard Health Publishing, a 10-minute exercise which involves performing high-intensity interval training with dumbbell exercises can be a great way to work out your entire body within a short span. According to other research, HIIT exercise can enable older people to lose fat without losing muscle mass.

How Does Low-Volume HIIT Work?

Traditional HIIT exercises involve brief periods of intense physical activity with recovery intervals. It can involve four or more exercises, each lasting between 15 and 30 minutes. Low-volume HIIT exercise cuts down the overall workload by limiting the routine to a few sets of two to four exercises. Vijay Daryanani, a physical therapist associated with the Harvard-affiliated Spaulding Rehabilitation Network, emphasises that participants must work hard during the limited time available.

The exercises generally involve compound movements which have an impact on multiple muscle groups simultaneously.

Selecting The Appropriate Dumbbell Weight

Daryanani suggests using dumbbells that allow for about 10 to 12 repetitions to become difficult, especially near the conclusion of each set. If performing extra repetitions becomes simple, it might be suitable to raise the resistance. On the other hand, completing just five or six repetitions can be appropriate when the chosen weight renders the last repetition challenging. Proper form is particularly crucial during brief, intense exercise sessions. Due to the limited time participants have to finish their exercises, they need to execute each movement effectively while ensuring safety is not compromised. Daryanani thus recommends that newcomers think about collaborating with a certified trainer to acquire proper lifting techniques before trying the routine on their own.

Three Activities For A 10-Minute Complete Body Workout

Daryanani recommends the subsequent routine consisting of three movements. Finishing three circuits, allowing 30 to 45 seconds of rest between movements, ought to take around 10 minutes.

Lying Overhead Stretch

This activity works the chest, shoulders, and core muscles. Lying horizontally on an exercise bench or the ground, grasp one dumbbell in both hands. Stretch both arms upward until the weights are above the shoulders. Bring the feet together and lift the legs until they create a right angle with the upper body, activating the core muscles.

Maintain the upper arms in a fixed position as you flex the elbows to bring the dumbbells down near the sides of the head. Take a short break before extending the arms and bringing the weights back to their starting position. This finishes one cycle. Elderly individuals who struggle to hold the raised-leg position should seek expert advice or opt for an appropriate modification instead of sacrificing their form.

Squat Press

This exercise focuses on the legs and shoulders while elevating the heart rate with its ongoing, energetic motion. Position your feet about shoulder-width apart, grasping dumbbells at shoulder height with your palms facing each other. Maintain the back in a relaxed, neutral stance, bending the knees and lowering the hips as far as mobility allows.

Target having the thighs near parallel to the ground if it feels comfortable. Use your feet to rise up, utilising the upward motion to lift both dumbbells above your head. Completely stretch the arms without straining the joints, then lower the weights back to shoulder level. Transition immediately into the subsequent squat, keeping a steady and smooth rhythm.

Squat and Curl

The squat curl merges lower-body action with an upper-arm workout, activating the thighs, biceps, and core. Position your feet shoulder-width apart, and grasp a dumbbell in each hand, letting your arms rest alongside your body with palms facing forward.

Bend your knees and push your hips back, lowering your body as if you’re about to sit in a chair. While lowering the body, flex the elbows and pull the dumbbells up towards the shoulders. Descend only to a comfortable level, maintaining control of the movement. Press through your feet to rise back to a standing position while lowering the dumbbells to your sides, getting ready for the next repetition.

Study Finds HIIT May Help Older Adults Lose Weight Without Sacrificing Muscle Mass

According to a Science Daily report, high-intensity interval training may offer the only workout which helps older adults lose fat without also losing muscle.

A research article in the journal Maturitas investigated how various exercise intensities impact body composition. Researchers at the University of the Sunshine Coast in Australia studied high-, moderate-, and low-intensity exercise to analyse how each method influenced fat mass and lean tissue.

The results indicated that individuals in the groups experienced a decrease in body fat. Nevertheless, the high-intensity group showed a possibly significant benefit: participants lost fat while preserving lean muscle mass.

Lead researcher and exercise physiologist Dr Grace Rose of the University of the Sunshine Coast noted that all three exercise intensities resulted in moderate fat loss; however, only the high-intensity method preserved lean muscle. These results emphasise a significant difference between shedding pounds and enhancing body composition. A reduced figure on the scale doesn’t automatically indicate that someone has shed fat while preserving the muscle required for strength and mobility.

Six Months Of Training Showed Variations In Body Composition

The research team from Australia examined how different levels of workout intensity affected the body's composition, such as the ratios of fat, muscle, and other tissues. Participants in both the high- and moderate-intensity groups saw significant decreases in fat mass, surpassing the improvements of those in the low-intensity programme.

Nevertheless, the two more strenuous exercise methods varied in their impact on lean tissue. Dr Rose indicated that moderate-intensity workouts decreased fat while also leading to a slight reduction in lean muscle. In contrast, participants engaging in HIIT experienced fat loss without a comparable decrease in lean mass.

This difference is significant for senior individuals. Maintaining muscle allows individuals to retain independence, handle daily activities, and stay physically active as they grow older.

Sufficient muscle strength aids in vital tasks like ascending stairs, standing up from a seat, lifting grocery bags, and preserving stability while walking. Excessive muscle loss can make these actions progressively harder.

The Importance of Decreasing Belly Fat

The researchers also investigated alterations in the makeup of fat stored in the abdominal area. Their results showed that both high- and moderate-intensity workouts enhanced features of abdominal fat distribution. The research indicated enhancements in visceral adipose tissue among individuals in these two categories, though additional analysis was required to confirm the outcomes for the low-intensity group.

Visceral fat is distinct from the fat layer directly under the skin. It builds up further within the abdomen, encircling internal organs like the liver and intestines.

An abundance of visceral fat is linked to various health issues, such as insulin resistance, heart disease, and metabolic conditions. Minimising unhealthy fat buildup while maintaining muscle can thus be especially advantageous as individuals age.

Why Does HIIT Protect Your Muscles?

According to ScienceDirect, one explanation for why this workout protects your muscles is because of the strong physical demand. Unlike steady-paced exercises, HIIT alternates short periods of vigorous activity with easier recovery periods. During the demanding intervals, breathing becomes heavier, and speaking comfortably may become difficult. This greater muscular challenge signals your system to preserve the muscular tissue.

Muscles adjust to the challenges they encounter. When physical activity demands them to generate adequate force, the body gets a signal that can aid in sustaining muscle mass and functionality. This is especially pertinent to ageing, which frequently comes with a slow reduction in muscle mass and power. As this decline becomes more evident, it may lead to sarcopenia, a condition characterised by the loss of muscle mass and strength that can impact mobility and self-sufficiency.

Research published in 2026 in Medicine & Science in Sports & Exercise showed that after eight weeks of training, older adults aged between 61 and 74 lost an average of approximately 1.4 kilograms, equivalent to around three pounds, of fat mass.

How Many Calories Can You Burn with a 10-Minute HIIT Workout?

Olaben states that a typical adult weighing about 70 kilograms (155 pounds) can burn roughly 100 to 165 calories in 10 minutes of cardiovascular activity. The precise quantity relies on the activity's vigour, the person's body mass and fitness level, and the exertion maintained during the session.