10 ways to burn 100 calories in 10 minutes

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

The best exercises to burn calories almost as quickly as you consume them.

Every time I study the energy value of various foods (especially tasty ones), I am amazed at the blatant imbalance between the rapid accumulation of calories and their horrendously slow burning. We can eat just one tiny chocolate bar without even noticing this process, and then spend long hours paying in the gym for this little pleasure. It is enough just to sit once at the festive table, and after that you will have to register for a long time on the nearest treadmill. No, this is terribly unfair! But there is a way out of this situation.

1. Ladders and burpees

There is no better way to get your whole body loaded than interval training. Combine exercises of different intensities for maximum results in the shortest possible time. For example, try going up the stairs, doing a few burpees at the top, and then going down. Repeat this for 10 minutes.

2. Rock climbing

You can walk and run quite successfully on level ground, but when you try to climb up the sheer wall, you will realize that this is a rather difficult exercise. This kind of workout will not only help you burn about 118 kilocalories in 10 minutes, but it will also show how important your excess weight really is.

3. Exercise bike

An intense machine workout with regular intensity stretches and sprints will help you burn 139 calories in 10 minutes.

4. Football

You won't waste a lot of energy just standing on the field, but the intense fight for the ball, acceleration and dribbling will deprive you of 107 kilocalories in 10 minutes. It is also a great workout for the whole body because it includes many different movements not only for the legs, but also for other muscle groups.

5. Dumbbells

Simple dumbbell exercises done at maximum intensity levels can load you up in 10 minutes, almost like a long workout. Various jumps, squats and weighted swings will help not only lose extra pounds, but also gain beautiful muscles.

6. Jump rope

There is no better way to accelerate your heart rate, practically without leaving your seat, than jumping rope. If you do this even at a moderate pace (this is when you can still talk in the process), then your body will lose about 107 kilocalories in 10 minutes. Of course, many will not be able to jump for so long, so try doing it for 40 seconds, and then rest for 20 seconds. And so 10 times in a row.

7. Step

Step aerobics is still one of the best ways to burn a lot of calories in a small amount of time - up to 107 kilocalories in 10 minutes. This is intense aerobics using any step-like support. The movements performed during training are completely natural and accessible to anyone, regardless of health and fitness level. In addition, this type of physical activity does not require expensive equipment - it can be easily done at home.

8. Jumping

You don't need any plyometrics equipment at all, but they can help you lose about 100 calories in 10 minutes. Plyometric exercises use explosive, fast movements to develop muscle strength and speed. One of the main exercises of this technique is the deep jump.

9. Martial arts

You may not be a great fighter, but punching harder with a punching bag will take 107 calories from you in just 10 minutes. Want even more results? Then put on gloves with weights and you can leave up to 300 calories in the gym in 22 minutes.

10. Acceleration

If you are already in a sport but feel that you are not making progress, then try adding speed intervals to your regular workout. Find a hill and run up it while jogging, try to swim as fast as possible during your pool workout, or accelerate while cycling. Make sure that small stretches of the highest intensity are followed by short rests as stipulated in the tabata protocol.