Take 10 to burn 100 with these six mini-workouts.
Running short on time? Don’t have time to exercise? All of that sounds pretty familiar to me. I make those excuses all the time to avoid working out, but I’m just hurting myself. It definitely doesn’t help me see results at the end of the day! So, I decided to work smarter, not harder. Want to know how to burn 100 calories in 10 minutes? With these six mini workouts! These exercises are specifically designed with workout science in mind to achieve the most effective way to burn calories in the shortest amount of time.
It’s not magic, either. Hour-long workouts build endurance, but they’re not necessarily maximizing your calorie burn. Not only that, but it’s hard to stay motivated if your trip to the gym takes half of the morning! On the other hand, a basic, quick exercise can often be the best approach to burning those calories. These short, more intense workouts are designed to get your heart rate up without complex instructions or gym equipment. You may also know this type of workout as a HIIT workout, based on the famous Japanese Tabata model.
How to Burn 100 Calories in 10 Minutes
Utilizing these ways to burn 100 calories in ten minutes, you’ll find yourself racking up an hour’s worth of cardio in no time at all. So stop spending all day in the gym and take advantage of simple, quick workouts instead. We can’t wait to hear about your results!
1. Run on the Treadmill at 6 Miles Per Hour
You don’t have to spend hours on the treadmill to see results. While it’s true that you’ll burn more calories the longer you run, short sprints are also a good way to work up a sweat. To use the treadmill as one of the ways to burn 100 calories in ten minutes, crank up the speed to 6 miles per hour and get your heart rate pumping.
2. Combine Stairs and Burpees
This is a fun way to mix up your cardio routine – and you don’t need a gym membership to do it, either! Take a jog up the stairs before doing five burpees at the top. Then, run back down and do five more burpees. Repeat the process (taking a 10-second break between sets if you need to). After 10 minutes, you’ll be 100 calories lighter!
3. Go for a Spin
Looking for a quick and easy way to burn an extra 100 calories? Just hop on a bicycle and crank the resistance up to high. Spin standing up for ten minutes to get your sweat on, boost your heart rate, and earn those extra 100 calories.
4. Switch Between Planks and Mountain Climbers
With this fun workout combo, you’ll get your cardio in while also flattening your belly with ab training. Do one of these planks for 50 seconds, then rest for 10 seconds. Then, hop back up for 50 seconds of fat-blasting mountain climbers. Reward yourself with another 10-second break before repeating the process five more times.
5. Jump Rope
Grab a jump rope for this Tabata challenge. This quick, fun calorie burner will really take you back to your childhood days! Cycle between 4o seconds of jumping rope and 20-second rest periods. Those ten minutes will fly by, and you’ll burn 100 calories without even knowing it.
6. Sprints
Fun fact: studies show that HIIT sprints burn more calories than a steady run. So, take advantage of the workout science with this quick and easy workout. Sprint at high intensity for 15 seconds. Then, walk or jog lightly to recover for 45 seconds. Repeat ten times, and you’re done!
Want more fast and effective workouts that will help you burn 100 calories or more in a short amount of time? If so, give these routines a try:
- Do These 15 Fun Cardio Workouts at the Gym or at Home
- 15-Minute Fat-Blaster You Can Do Anywhere
- 10-Day Jump Rope Challenge to Melt Fat
- Do-Anywhere Bodyweight Circuit Workout for Increased Fat Loss
- This High-Intensity Exercise Routine is Great for Busy Schedules
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Hi! What would you suggest for someone who has artificial hip parts (replaced)? I have been told by my doctor: NO JUMPING or RUNNING. I do walk fast and looking into chair yoga or Pilates. Do you have anything like that or suggestions? I’m 73, retired and just overweight I have been told and need to get the weight off (aiming for 143, just 15+ pounds).
Hi Margaret! Yes, you will definitely want to avoid jumping, running, and other high-impact exercises. Luckily, there are still plenty of great exercise options to help you lose weight and stay healthy! Walking (especially fast walking) is great for low impact weight loss. We have this Lose Weight with the Walk Fast/Slow Plan you might find helpful (just skip the cross training days as they will include higher-impact exercise.) Yoga and pilates are also wonderful options! I would add that swimming and water aerobics are one of the best forms of low-impact exercise you can do. We have a couple routines you might like: Water Workout Moves and No-Impact Aqua Workout for Beginners. We have plenty of upper body routines for you to choose from that are great for building strength, increasing endurance, and losing weight. Some of them include higher-impact exercises that you can swap out for no-to-low impact moves like chair squats, standing calf raises, or high knees. That would turn them into great total body workouts! With all of that being said, please check with your doctor beforehand to make sure these exercises are right for you. Please let us know if you have any questions and keep us updated on your progress! 🙂