Do you know that by burning just 100 calories (extra) per day you can lose about one pound per month without extra effort? It sounds good and really is if you manage to spend just 10 minutes per day. This will not be your ‘official’ exercise routine but the ace in your sleeve to get faster results.
Everybody can find 10 minutes per day to work out and there are hundreds of exercises to choose from. You can even do them at home or at a time it suits you better. Most people prefer to exercise in the morning before going to work and this is the best time to exercise. Morning exercises are more efficient in burning fat since your body has to convert fat (from the reserves) to energy in order to deal with the extra requirements and in addition will help wake up your body, digestive system and mind.
Below we outline 20 suggestions to burn 100 calories in 10 minutes or less.
5 exercises that burn more than 100 calories every 10 minutes*
|Aerobics, Step: high impact||128|
|Bicycling, Stationary: vigorous||134|
|Circuit Training: general||102|
|Rowing, Stationary: vigorous||109|
|Ski Machine: general||122|
15 Sports and activities to burn 100 calories in 10 minutes*
|Bicycling: 12-13.9 mph||102|
|Running: 6 mph (10 min/mile)||128|
|Weight training (super circuit)||137|
Calories and weight loss
We mentioned above that doing a 10 minute session per day can help you lose 1 pound per month. For those interested in the theory and reasoning behind this statement, this is the logic:
One pound of fat is approx. 3500 calories. In simple terms if you manage to burn 3500 more than you consume you will weigh one pound less. So, if you do a 10 minute session per day (using one of the exercises and activities specified above) you can generate a deficit of 30×100=3000 calories per month which is about one pound. Of course there are other factors involved like loss of water weight so we suggest also reading about the difference between weight loss and fat loss.
5 Tips to make the most of your 10 minute sessions
Plan in advance: 10 minutes is not a lot of time and with a bit of effort everyone can find 10 minutes to exercise. What is important is to plan your session in advance and preferably from the day before.
Be Flexible: You do not have to perform your 10 minute session at the same time every day. Sometimes it will be more suitable to exercise in the morning but other times you may do it after work or even late at night. What is important is to exercise daily and avoid skipping a session.
Improvise: Your goal is to burn 100 calories in 10 minutes and there are more than one ways to do this. You can choose to do the same activity every day or a number of activities during a single workout. For example you can run for 5 minutes and do stationary cycling for another 5 minutes. The combinations are endless all you need is imagination and willingness.
This is a bonus: Do not forget that this is not your formal workout routine but a bonus to help you get quicker results. You should not rely on this 10 minute workout alone but you should still follow a more formal routine for at least 2-3 per week and a balanced diet.
Why not make it 15 minutes? This is not actually a tip for your 10 minute session but once you get into the habit of doing 10 minute sessions why not increase that to 15 minutes per day and get 50% more results. If you follow this approach by making one small step at a time you will soon realize that you can actually do many things and get the motivation you need to meet your weight loss goals.
* Kcal estimation is based on 10 minute sessions for people weighting 160lbs.