Burn 100 Calories in 10 Minutes!

1SHARES

By: , SparkPeople Blogger
7/6/2013 10:00 AM   :  104 comments   :  378,653 Views

See More: fitness, 10 minutes,
People often say that they don't have time to exercise, but I disagree. Everyone can spare 10 minutes a day to work out. One of my personal goals is to do something active every day, even if it's just for 10 minutes. So even on my busiest days, I won't make excuses. And I definitely won't convince myself that 10 minutes is too little to really matter. Ten minutes DOES matter—and it really does add up to big benefits for your body. If all you only did 10 minutes of exercise per day, that's 70 minutes and potentially 700+ calories that you could burn over the course of a week.
 
So when you're short on time and can only muster a short workout, intensity is key. Work harder for the most benefit and the biggest calorie burn for your buck. Really make those minutes count! Here are tons of workouts that burn around 100 calories (or more) in just 10 minutes, while also strengthening your heart and lungs and helping your blast stress. Now THAT is a worthwhile way to spend a few minutes of your time.

20 Ways Burn 100 Calories* in 10 Minutes
  1. Cycling (12+ mph) or mountain biking
  2. Racquetball
  3. Running (at least 12 minutes per mile)
  4. Swimming laps or treading water
  5. Playing basketball
  6. Spinning class or stationary biking
  7. Rowing
  8. Boxing
  9. Martial arts
  10. Digging (heavy yard work)
  11. Jumping rope (continuously)
  12. Jumping jacks
  13. Rock climbing
  14. Walking on the treadmill (at least 4 mph with a 5% incline)
  15. Water jogging
  16. Kettlebell training
  17. SparkPeople's Jump Start Cardio workout
  18. SparkPeople's Bootcamp Cardio workout
  19. SparkPeople's Kickboxing workout
  20. SparkPeople's Jump Rope workout
*Calories burned estimates based on a 160-pound woman. Men and people who weigh more will typically burn more calories for the same activity.
What's your favorite way to burn a lot of calories in a little bit of time?





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Comments

  • 54
    What a GREAT topic!!! Thanks for busting down one of my most common excuses...."no time to work out"...SOOO right that even 10 minutes can be beneficial, given a higher intensity activity. And I notice, it's not so hard to stretch that into 15 minutes (for 150 calories burned)...heck, maybe even 20 (for 200 calories burned). Thanks for the motivation and clarity!!! - 7/14/2011   12:27:38 PM
  • 53
    I used to love kumite HARD HARD kumite when you would stop your gi would be SO SOAKED in sweat the top would weigh 10+ lbs. - 7/12/2011   9:13:11 PM
  • 52
    I loved it :D!! thank you! - 7/12/2011   8:42:51 PM
  • 51
    I agree 100% with Crysl1975's comment above! - 7/12/2011   7:46:37 PM
  • 50
    I agree that these are great suggestions but involve time to get to the gym. I know if I actually get into gym clothes and drive out to a place with a racquetball court, I'm going to be there for more than 10 minutes.

    I do like SparkPeople's Jump Rope workout, but if I really want to kick my butt quickly, I do Tabata intervals. Okay, if you include a proper warm-up and cool-down, the whole thing takes 14 minutes -- 5 minutes to warm up, 4 minutes to do the exercises, and then 5 minutes to cool down.

    Do 20 second intervals with 10 seconds of rest for four minutes using whatever bodyweight-only exercise you want. Simple squats, or jump squats if you want to make it hard, or pushups if you want an upper-body workout, or if you're in good shape and want to make it REALLY hard and full-body, burpees. I love kettlebells, and kettlebell swings also make a great full-body Tabata workout.

    The thing is, those are intense interval workouts and really shouldn't be done every day.

    Or just pick any single one of those exercises or a combination of two or three and see how many you can do in 10 minutes, resting as often as you need and dividing it into as many sets as you need. Then, maybe two weeks later, or even a month later, you can use that same little 10-minute workout as a milestone and do it again to see how many MORE reps you can pump out in 10 minutes!

    The great thing about bodyweight stuff like that is it gets you outdoors and enjoying the beautiful sunny summer weather!

    Oh goodness, I'm about to start a cycle of bodyweight workouts and I'm GEEKED to get out of the gym and into the sunshine and grassy lawns! - 7/12/2011   5:25:42 PM
  • 49
    These are great - for people with time to run to the gym, change clothes and shower. How about 10-minute things to do during a break from a busy day at work! 10-minute walk around the office park, or up and down several flights of stairs inside the heated/air conditioned building; mini-weightlifting sessions with objects commonly found around the house or office; core exercises you can do in your desk chair or in the rest room; stuff like that. Obviously I have a FEW ideas, but it would be wonderful to hear what others find to get in some activity at the toughest times. - 7/12/2011   3:23:59 PM
  • ILUVAVENTURA
    48
    I do an eliptical at a level 6 and that burns at least 100 calories every 10 minutes and it engages both your arms and legs so its a great workout. - 7/12/2011   11:52:30 AM
  • LEI510
    47
    I love the water jogging. It is great. Plus it keeps you cool and saves those painful joints. About 4 years ago I blew out my knee it that is when I started water jogging. No knee pain what so ever. Love it and still do it. - 7/12/2011   11:44:40 AM
  • 46
    That's very motivating. I can handle 10 minutes! - 7/12/2011   11:12:47 AM
  • 45
    As much as doing 10 minutes of anything is a wonderful idea, if you are going to do something that is intense enough to burn the calories, you are supposed to warm up and cool down, right? So not to be a party-pooper, because I look for opportunities to burn calories during the work day too, but I think it is important for folks to be careful. You can't do just the10 minutes of intense exercise without at least 5 minutes of low intensity on either end. - 7/12/2011   10:36:17 AM
  • CLECTIC-WANDRER
    44
    This is an excellent article. I've been looking for shorter workouts I can do when I don't have time for a regular half hour workout.

    The links that say "calories" and "workout" within the article however, go to a Pet Obesity site...Not sure if that is intended or not. Just a heads up. - 7/12/2011   9:28:28 AM
  • LITTLEGIRLSMOM1
    43
    First I want to say, I am not diabetic. But I have peripheral neuropathy. My right foot is held on with screws, nuts, plates, rods and bolts. I have prayed for the last 19+ years that I could have my feet helathy again. I would give anything to be able to do some of these exercises for just 10 minutes a day. So, I just do what I can on a daily basis and thank God that I can still get up everyday and do whatever I can. My favorite saying is "Just keep on doing what you can!"
    Have a wonderful day! - 7/12/2011   8:40:49 AM
  • AEDWARDS83
    42
    I have arthritis in my feet so most of the ideas are just not possible ... anyone any ideas for quick workouts for me please - 7/12/2011   8:20:17 AM
  • NESSIEMONSTER4
    41
    I work in a 12 story building, just going up and down all flights is a real 10 minute workout! - 7/12/2011   8:10:37 AM
  • 1SHAZRULES1
    40
    I have found the best gym. It is ladies only and circuit-based. They promote themselves with the slogan 30 minutes, 3 times a week. I was one of those who would say "I don't have time". With this system I have found I do have the time, and I enjoy it. And if I am running short of time I do one circuit instead of two - 15 minutes instead of 30. Although I find I'm often there for 45 minutes because I enjoy it so much. And it works - lots of short energy bursts alternating between cardio and weight bearing. Highly recommended :) - 7/12/2011   7:56:36 AM
  • 39
    This is the kind of thing I need for work. 12 hour shifts make it hard to get something in. Most of these require some sort of preparation, which kind of defeats the purpose of a quickie workout. My knees and the "bounce factor" ;) eliminate jumping jacks and jump rope. The videos are great, and I've used them at home, unfortunately Youtube is blocked at work, even on the wifi. Then there's always the possibility of being interrupted as I'm the only one in the office overnight. Crumbs. I guess I'll stick with my 5 minute zip through the halls. That's about the most I can spend away from my desk. Anything is better than nothing, right? - 7/12/2011   7:10:05 AM
  • BROADLY1
    38
    If you jog on a Rebounder (small trampoline) for 10 mins that is equivalent to 30 mins jogging outside normally. Sounds great to me and quite good fun too. - 7/12/2011   6:17:15 AM
  • 37
    I can do that! Thanks for all the tips. - 7/12/2011   4:20:06 AM
  • HYACINTH_GIRL
    36
    These are great suggestions. I was amazed to learn that my hour long cycling class burns so many calories, but I guess I shouldn't have been because I always look like I've been swimming by the time it's over.

    I'd like to add that many of the exercises in the Bodyrock (bodyrock.tv) program take up very little time, and they are also a great challenge. - 7/12/2011   2:05:23 AM
  • 35
    Aquacise gets me sweating, plus the water resistance is great for strengthening! - 7/9/2011   10:11:25 PM
  • 34
    I love ZUMBA. There are a lot of free videos on YouTube. - 7/8/2011   11:24:25 PM
  • 33
    Thanks for all the good ideas. I have difficulty thinking of good things to do in short periods of time. Maybe if I schedule some mini-workouts into my day I can learn to utilize those short blocks of time more constructively. - 7/8/2011   12:37:52 AM
  • 32
    Perfect squeeze it in stuff! - 7/7/2011   8:53:31 PM
  • 31
    I was ready to relax after a long day of work when I saw this article. I did a 10 minute spark video and feel better already! - 7/7/2011   5:52:06 PM
  • 30
    My go-to toughest 10 minute workout... is to do the warm-up from INSANITY (available through Beachbody). It's called the WARM-UP but don't be fooled!! It's INSANE! And I love it for crushing a bunch of calories in a short time, if I don't have time for a longer workout. Just do that warm-up and you're doing SOMETHING BIG. I would bet that if I just did that warm-up once every day, I would still find progress. I love it!! - 7/7/2011   3:59:16 PM
  • 29
    Love the article!
    Its the little things in life that can
    make your whole life change. - 7/7/2011   3:29:40 PM
  • 28
    I used to be able to burn 100 calories in 10 minutes! Sometimes less than. Ahh, the only good thing about weighing more. My husband burns about 300-400 calores in the time it takes me to burn 100. But I guess that means I'm more in shape! - 7/7/2011   12:08:43 PM
  • 27
    I like Martial arts, Zumba & a couple les mills classes.

    - 7/7/2011   10:53:10 AM
  • 26
    I love to jump / dance to music on my mini-trampoline. The music makes it fun and the time just flies. I love to dance and making it a work-out just makes sense for me.
    - 7/7/2011   5:17:02 AM
  • SHARILKING
    25
    I just did 12 minutes on the stationary bike!! - 7/6/2011   8:33:33 PM
  • 24
    Tae Bo is my favorite high calorie burning exercise! I do it every morning before I start the rest of my day. It's heart pumping cardio and a lot of fun! - 7/6/2011   5:30:57 PM
  • 23
    I Love Zumba, I also think Just Dance on the WII burns major calories in a short time. - 7/6/2011   5:28:36 PM
  • 22
    I do water aerobics and do a row machine afterwards. Glad to know I am burning calories. I feel so much more energy doing this. - 7/6/2011   4:03:17 PM
  • 21
    Crossfit is my favorite 10 minute workout. My boyfriend and I are not in good enough physical shape to do more than 10 minutes at a time and crossfit is intense. We modify the exercises, using the weights and exercise bands and balls that we have at home. It gets my heart pumping and makes me feel strong and motivated. - 7/6/2011   3:55:31 PM
  • 20
    wow 10 minutes of jumping jacks burns 100 cal??? that's amazing! I'll definitely try that though I probably have to start of with a few minutes and work my way up to 10 so my stamina increases. - 7/6/2011   3:36:53 PM
  • 19
    I have committed (for the past year) to 30 min morning cardio every day. This morning I had to take someone to the airport and only had time for 10 minutes. I was feeling guilty...UNTIL NOW!!! Thanks Nicole! - 7/6/2011   3:31:14 PM
  • 18
    LOVE this! Thanks for reminding us that 10 minutes CAN make a difference and INTENSITY does matter. So lets get out there and make the most of our time! - 7/6/2011   3:29:00 PM
  • 17
    I find 10 minutes of circuit training a great, intense workout. Also, Exercise TV OnDemand from Comcast has a bunch of 10 minute workouts that will really make you sweat. - 7/6/2011   2:04:28 PM
  • 16
    I am a 10 min fan - 7/6/2011   1:27:21 PM
  • JULIA1154
    15
    I really love the 10 minute videos on SP - they are a great way to introduce some variety into the day. I started using them during the 28-day bootcamp and now find myself looking forward to my "fix" long after completing a couple of challenges! - 7/6/2011   12:50:02 PM
  • BAMALADY2
    14
    I swim and tread water every day its not going to storm. I do it for two or three hours. I love it. - 7/6/2011   12:39:31 PM
  • 13
    Great article!
    It helps me to know that even a little bit, like fifteen minutes with the Wii Fit, can add up over time!
    - 7/6/2011   12:30:30 PM
  • 12
    Thanks for this article. Most of the things I cannot do without going somewhere like a gym, which defeats the purpose of a quick workout for me. Or you need to have the exercise equipment (bike, treadmill, etc.), but I do like the idea of the 4 cardio workout video's that I can do at home in front of the computer. Now too bad the dining room where my computer is located isn't bigger as it makes it hard to do exercise videos I find on the computer, but I can always watch, learn and do the exercises from the other room. - 7/6/2011   12:23:50 PM
  • 11
    I always try to tell myself that something is better than nothing... now I just have to stop making excuses and just do it! 10 minutes in the morning is completely do-able!!! - 7/6/2011   12:23:19 PM
  • BBALLKF11
    10
    Thanks for the ideas. I always have good intentions, but never follow through. This will give me some exercises to choose from for my 10 minutes. - 7/6/2011   12:03:25 PM
  • MEOVA1
    9
    Can't wait to do this. I'm always whining about how I don't have time to exercise, but here's something I can definitely do. - 7/6/2011   11:59:12 AM
  • 8
    Can't wait to try some of these! - 7/6/2011   11:52:03 AM
  • 7
    Thank you! These are great to know! Now I know there are ZERO excuses! :) - 7/6/2011   11:50:06 AM
  • 6
    Thanks, great tips. Also, a plus to know a min of 10 minutes of exercise goes a long way too. - 7/6/2011   11:46:53 AM
  • 5
    I'm just amazed that stationary cycling burns that many calories! When I do my 1.5 mile walk/run (mostly walking) I log it and it burns only like 120 calories and I feel like I'm going to die. But sitting on my behind on the stationary bike burns the same for only 10 minutes? It's good but I don't understand how sitting and wiggling my legs on the bike for 10 burns more than propelling 215 pounds of me for 1.5 miles. - 7/6/2011   11:46:33 AM

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