Burn 300 Calories in 10 minutes

Burn 300 Calories in 10 minutes

Hectic schedule? We can help you drop the weight in no time

Finding the time to exercise is rarely easy, but if you can’t even squeeze in quarter of an hour at the gym, what’s the best way to sear off fat in the shortest possible amount of time? Here is a simple three-move no-equipment routine which should allow you to burn up to 300 calories over a 10-minute period.

 

  1. Jump squats

Stand with your feet shoulder-width apart and your arms at your sides. Start by doing a regular squat and then jump up as high as you can while reaching for the ceiling. Upon landing, lower your body into the squat position and repeat. Resist the urge to scream “Yippee!” upon takeoff.

Beginner: 10 reps and 30 secs rest before the next exercise
Improver: Gradually increase the reps and decrease the rest time until…
Superfit: 30 reps and 10 secs rest

  1. Spider-Man Press-Ups

Start in the regular press-up position. As you lower yourself, bring your knee up outside your body to hip level. Return to the starting position and repeat using the other leg. These will get you in shape faster.

Beginner: 10 reps and 30 secs rest before the next exercise
Improver:  Gradually increase the reps and decrease the rest time until…
Superfit: 25 reps and 10 secs rest

  1. Sprints

Use the Borg Scale to monitor your intensity. Developed by Swedish scientist Gunnar Borg, this rating of perceived exertion is your inner feeling of how hard you are working. “It isn’t a measure of how tired your legs are or how hard you are breathing, but rather your total perception of effort,” explains Finn. On the Borg scale, the perceived effort is assigned a rating between 1 and 10, with 10 as maximum effort and 1 as no effort at all. During the sprints, aim for a rating of 8.

Beginner: Sprint for 10 secs and rest for 30 secs before the next exercise
Improver: Gradually increase the sprint time and decrease the rest time
Superfit: Sprint for 20 secs and rest for 10 secs

How to do it 

Sequence the three exercises in the following way:

1. Jump squats
2. Spider-Man press-ups
3. Sprints
4. Spider-Man press-ups
5. Repeat for 3-4 rounds

sprints

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s