10 - minute workouts that burn 100 calories

Too busy to exercise? This is easy to understand, especially if you are trying to follow the exercise instructions, which involve an hour a day most days of the week. However, experts have found that short workouts, such as two or three 10-minute workouts a day, can be just as effective as longer workouts. The main thing is to focus on intensity and use your time wisely. So how do you add intensity to your workouts? Try active activities such as Jogging, jumping rope, or plyometrics . If a strong shock load isn't for you, you can get a great workout with low-load exercises . The point is to try compound movements to work more than one muscle group, otherwise if you do cardio exercises with a low load, the speed and range of movement will definitely increase your heart rate.The training examples below offer various cardio and strength ideas to make the most of your workout time. Keep in mind that the number of calories you burn depends on a number of factors, such as your age, weight, body composition, intensity level, and so on. therefore , individually for each person, such training may cost more or less calories than 100.

Another point: the warm-UPS in these workouts are very short, and you may need more time to prepare your body for the exercise to avoid injury .

Don't be afraid to add more warm-up time and don't forget to cool down and stretch after each workout.

To get the most out of 10-minute workouts, you need to work harder. Make sure that you are warmed up before a high-load exercise, and perform each exercise as quickly and intensely as possible, keeping in good shape. Try these exercises for a 10-minute cardio workout.

· 1 minute - quick walk or March on the spot

· 1 minute - light jog on the spot or on the street, moving your hands up and down

· 1 minute – star jumps»

· 30 seconds - long jump - forward jump, landing on both feet, turn and jump back

· 30 seconds running in place

· 30 seconds - long jumps

· 30 seconds - March in place

· 30 seconds - burpee

· 30 seconds - mountain climbers

· 30 seconds - March in place

· 30 seconds - burpee

· 30 seconds - March in place

· 30 seconds running in place

· 1 minute - squats

· 1 minute - slow March in place to cool down 10-minute sprint high-intensity training

Running is another activity that can burn calories, and if you only have 10 minutes, you can burn more calories by trying small, high-intensity interval training . This workout involves short bursts of speed that gradually increase until you enter a sprint at the end of the workout. Don't like running? Try hill walking or accelerated walking instead.

· 1 minute - quick walk or March on the spot

· 1 minute - start a light jog to warm up your body even more

· 1 minute - high knees - Jogging, lifting your knees to waist level

· 30 seconds - increase your speed to reach level 6-7 on this perceived tension scale.

· 30 seconds - Jogging or walking

· 30 seconds – Jogging or walking

· 30 seconds - Jogging or walking

· 30 seconds - run faster than your last working interval

· 30 seconds - Jogging or walking

· 30 seconds - running at the same pace or faster than in the previous interval

· 30 seconds - Jogging or walking

· 1 minute - sprint as fast as possible, with all your might

· 1 minute - slow jog

· 1 minute - walking to cool down a 10-minute
jump rope Workout
jumping rope is a great way to burn more calories, but it's very difficult to jump rope continuously even for a few minutes, especially if you don't practice. I like to do intervals, jump rope for about 30 seconds, and then jog or March in place between jumps. This gives your body a little rest while you're still burning mega calories.

· 1 minute - quick walk or March to the warm-up area

· 1 minute - light jog in place, moving arms up and down

· 30 seconds - jump rope

· 30 seconds - jog or March on the spot

· 30 seconds - jump rope

· 30 seconds - jog or March on the spot

· 30 seconds - jump rope

· 30 seconds - jog or March on the spot

· 30 seconds - jump rope

· 30 seconds - jog or March on the spot

· 30 seconds - jump rope

· 30 seconds - jog or March on the spot

· 1 minute jump rope as fast as you can

· 1 minute - Jogging or marching on the spot

· 1 minute - walking to cool down 10-minute home workout

Cardio isn't the only way to burn more calories. Strength training, especially in a circular format, can actually burn an impressive number of calories.

For the training shown below. Perform each exercise for 30 to 60 seconds or until you are tired, before moving on to the next exercise with or without a little rest. Use enough weight to complete each exercise. · Squats

· Split squats

· Wide squat

· Deadlift

· push-UPS

· One-leg pull in a tilt

· knee step over head

· hip kickbacks

· Bending of hands with dumbbells and squats

· Planks with bent knees 10-minute circular training with your own weight . Even if you don't have the equipment, you can burn calories using only your body as resistance . The key to achieving this work is to work as hard as possible on each exercise. Try the following scheme with your own weight, performing each exercise for 30-60 seconds and moving as fast as possible, while maintaining a good shape.

· Alternate 2 quick squats with 2 jump squats · 30 seconds of alternate front lunges / 30 seconds of lunges · 30 seconds of bear crawl / 30 seconds of push-UPS

· one-Leg deadlift: right leg

· one-leg deadlift: left leg

· Sitting against the wall with one leg
raised
· Push-UPS with leg extension


· Burpee ·
triceps push-UPS with side plank

· bridge with leg drop