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Burn 100 Calories in 10 Minutes!

By: , SparkPeople Blogger
7/6/2013 10:00 AM   :  103 comments   :  335,999 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

  • 103
    I work as a bookkeeper at a truck stop so I could do nothing all day long and sit at my desk. Instead I make sure I get up and walk around every 2 hours(if not more!) I also don't take the elevator anywhere, ONLY STAIRS! Also, we have a workout room for the truck drivers that gets no attention at all, so on my 1/2 hour lunch, I get on the elliptical. Then i just eat at my desk later while working :) - 12/30/2013   1:34:32 PM
  • DEADLYBEAUTY77
    102
    Loved this! Thanks for posting it. - 10/13/2013   12:17:06 PM
  • LBRIGGS86
    101
    I want to start this program but at this time I am working with my DR. to find out why I get sever leg cramps with any walking. - 10/5/2013   5:53:39 AM
  • MARJIF1
    100
    Day one: 40 minutes aqua jogging, 5 minutes crawl (laps), 10 minutes exercise bike (recumbant) and 10 minutes elliptical trainer. Sore muscles, hope I can do some exercise tomorrow. - 9/9/2013   10:09:08 PM
  • DEBBKL
    99
    I have a desk job at home, so to get some actvity in, I run up and down the stairs a few times before work. Then I do several modified pushup off the 3rd step from the bottom. Once at desk, I do an ab exercise with arms straight up next to ears, suck in gut and bend at hips towards computer screen and hold. Butt squeezes, thigh squeezes, and toes raises while seated complete my workout. When I take a break from work, I use the downstairs bathroom but first go outside, walk around the house 2 times and then go inside and finish my break, and do a few more push-ups before running up stairs again. I can't believe the difference in my arm muscles in just 6 wks. - 7/17/2013   9:59:41 AM
  • KITKAT533
    98
    Just started today I am walking 1 1/2 laps of the parking lot every hour on my 12 hr shift The lap is a quarter mile so I hope this will help get my stregnth up for more
    - 5/28/2013   9:16:19 AM
  • KIMBO921
    97
    I have twin boys that are 5 months old and a 3 year old daughter so " no time for workout' was my excuse. def. gong to try some of these.
    - 5/20/2013   1:58:52 PM
  • RIVERAISUS
    96
    How many jumping jacks in 10 minutes. - 5/7/2013   2:25:45 PM
  • JGMARIE80
    95
    Walking is my favorite way to burn calories, followed by elliptical trainer, and then Zumba. - 4/30/2013   12:08:23 AM
  • PIXIDOG
    94
    Every morning I walk with my daughter down the driveway to meet her schoolbus.It takes me 16 minutes there & back,then I do a bit of gardening.By the time I get tired of that there is always something else to keep me on my feet.At least I know it is all good exercise that I enjoy. - 4/3/2013   3:07:57 AM
  • 93
    10 minutes of intense exercise for my weight only burns about 30 calories. - 3/23/2013   1:31:18 PM
  • CLARAELIZABETH1
    92
    Any movement is better than no movement! :-) - 3/14/2013   3:41:54 PM
  • DARCI081
    91
    Help! I can not find the answers. I do not have a left hip and most exercising is impossible. Any suggestions.
    - 2/21/2013   12:36:16 AM
  • SPRINGWATER77
    90
    My 16-year old Grandson is helping me to lose my 35 pounds by June 13th!! He is teaching me how to use his XBox360 (?) to play tennis, do bowling and even Zumba dancing right in the living room with the TV!!! He does some of the activities with me, which is making it a WHOLE lot more fun. I cannot tell you how much I appreciate this FREE site to receive the encouragement and instruction that I so desperately needed from someone. I am looking forward to accessing the LifeCoach, too. God has truly answered my prayers by allowing me to find this website. My mantra now is: "LET'S DO THIS!!!!!!!" - 1/25/2013   10:17:37 AM
  • 89
    I do 10 minutes on my elliptical and I also try to dance while i'm getting ready for work in the morning-- it's usually only 5 minutes but it's movement and stretches my muscles to get ready for the day. - 8/15/2012   8:02:35 PM
  • 88
    Great ideas - 8/15/2012   7:47:48 AM
  • 87
    O EM GE!!! this is amazing!!! 10 minutes of super easy workout (although my arms and legs are going their separate ways) and worth 100calories!! Im loving it!!! I did it twice today!!! and Im thinking about making it a 10 minute daily routine (plus 2-3 times a week weights and long walks)....

    I love this Nicole girl! Love the workout!!! Im positive this will help me impact even more on my getting healthier routine!! :)

    Thank you!!!!! - 8/14/2012   9:48:00 PM
  • 86
    I have rally enjoyed reading all of the comments here. Thanks all for the suggestions. - 8/2/2012   11:48:06 AM
  • 85
    Fantastic suggestions! My challenge is always about time and 10 minutes is attainable even if I spread out throughout the day. Great article! - 8/1/2012   8:58:09 PM
  • 84
    i can carve out 10 min - got the elliptical machine. No excuse for not using it. - 7/30/2012   5:58:10 PM
  • 83
    Found 10 minutes to practice some of my karate today- Woo Hoo! Tomorrow? I'll do different katas! - 7/30/2012   1:17:23 PM
  • SOARINGPHOENIX
    82
    I have to say that any amount of activity is good for you. - 7/26/2012   3:34:42 PM
  • 81
    Just ten minutes is my new mantra! Whenever I am idle, I am forcing myself to do something, for just 10 minutes, if I go more great, if not, I feel like I accomplished something really good for me in just 10 minutes. I am really thankful for this new view of working out. - 7/25/2012   11:43:41 PM
  • 80
    I love to dance for 10 mins. Its a great way to get motivated and de-stress. - 7/25/2012   10:16:35 PM
  • 79
    Love the 15 minute Cardio in a Crunch! Thanks Coach Nicole!!! - 7/25/2012   12:48:13 PM
  • YELLOW_VOLKSTER
    78
    I'm going to commit to 10 minutes on the elliptical I just purchased. Since I'm not used to exercising on this machine, it's going to really challenge me, but that's exactly what I need! - 7/23/2012   11:11:37 PM
  • 77
    We have had temps over 100 for more then a month so i have been doing 10 mins if fitness . Great atricle something i had not thought of . - 7/23/2012   2:45:49 PM
  • 76
    Now I want a rebounder or mini-trampoline. Everyone makes them sound like so much fun! I didn't know that you could so many calories. - 7/21/2012   6:51:16 PM
  • 75
    I like to start my day right out of bed with 5 lb free weights and I printed out Coach Nicole's Day One Bootcamp Workout so I have the pictures from her video right there on my closet door. That usually takes about 15 min and really gets me day started. Also, I try to get in some stair work on my 15 min morning and afternoon breaks at work. - 7/21/2012   6:49:07 PM
  • JLMOORE309
    74
    great tip...10 minutes seems to easy!
    - 4/24/2012   9:50:55 PM
  • 73
    This was incredibly helpful! Personally, I found at the gym that doing a brisk walk on the treadmill at a very high incline allowed me to burn more calories than my friend who ran the whole time. I try to ramp the incline up to ten and walk about 3 miles per hour and it seems to work. - 4/9/2012   12:07:05 AM
  • ARTIECUBBY
    72
    i just joined i do cardio 5x a week and i am not really a runner but recently do run to burn the most calories i also love spinning too...
    - 3/14/2012   3:29:55 PM
  • FOSTERSHARON
    71
    I am going to get a podometer ( I think thats what its called...the thing to track your steps) this weekend...because I have 10 minutes a few times a day. YAY - 3/14/2012   1:47:23 PM
  • ADPS44
    70
    Bar Method is hands down my favorite low impact, extremely high intensity workout! I just tell myself not to try and run away from the pain, but to stay with the burn. :) - 12/20/2011   12:37:51 AM
  • 69
    Thanks this is very helpful information. - 12/15/2011   8:30:21 AM
  • 68
    I needed this! - 12/14/2011   1:44:32 PM
  • 67
    I needed this! - 12/14/2011   1:41:58 PM
  • 66
    These are great ideas. I agree with those that say most involve a gym or equipment not readily available at work, but any activity will help, even if you are not burning 100 calories in your 10 minutes. What if you burn only 50? That's 50 you wouldn't have burned otherwise.
    I teach 2 days a week (2 different buildings). In both buildings, my room is upstairs as far from the office as it can be. I am usually efficient in my ways, combining errands to make as few trips somewhere as possible, but on teaching days, I see how many trips I can make to the office. I may need to make copies, check my mailbox, ask a question, etc. Each trip is a several minute walk up & down stairs. My other job is a business we own out in the country. On nice days, I eat a quick lunch and take a walk down to the end of our road and back. I may not be burning 100 calories doing that, but I AM burning some! - 8/6/2011   9:53:50 AM
  • 65
    I love picking three exercises like burpies, mountian climbers and jump lunges and doing each for 1 min with a 30 second rest for 10 minutes. great workout in a short time. - 8/4/2011   10:15:47 AM
  • 64
    I can find 10 minutes. - 8/4/2011   9:07:01 AM
  • 63
    I read this when It was first put out and I am reading it again and it just gave me the want to get out on my treadmill. I work out 45 minutes a day and I think today anytime I get bored or notice I am on my behind to much I am going to get 10 minutes on the tread in. Ty for putting this out there again - 8/3/2011   1:32:39 PM
  • 62
    will save this blog. Thanks for posting - 8/3/2011   12:25:28 PM
  • 61
    This is terrific! added to my "saves" - 8/3/2011   11:06:22 AM
  • 60
    I am adding this to my "saved" pile. Thank you! - 8/3/2011   9:43:50 AM
  • 59
    I like using my treadmill if I have an extra 10 minutes. - 7/22/2011   8:39:59 PM
  • 58
    Water jogging sounds nice I might try that tomorrow. - 7/21/2011   9:04:54 AM
  • 57
    Zumba!
    Take a Zumba Fitness dancing break every hour to overcome "sitting disease".
    Use iPod, computer files, CD, You Tube videos for music. Can be done at home or discreetly at work :-) 5 minutes is good too. - 7/15/2011   12:23:35 PM
  • 56
    I have ................10 minutes!!!!!!!!!!!!!! - 7/15/2011   11:59:10 AM
  • 55
    Every bit helps~ - 7/15/2011   1:18:31 AM
  • 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

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