Got 10 minutes? You can burn as many as 100 calories in this time, and without running. While running effectively burns calories, it is a high-intensity exercise, which when done daily can increase the risk of injury. Besides, doing the same exercise routine everyday is hardly inspiring and fun.
What’s the solution?
Well… here are 7 creative, calorie-torching exercises, one for each day of the week.
1. Mix Stairs and Burpees
If 10 minutes is all you can spare, it is important that you keep your heart rate up throughout your workout. You can achieve this easily with the interval workout below, which requires nothing more than a set of stairs.
Climb the stairs at full speed, do six burpees at the top, and run back down fast. Repeat the sequences as many times or until ten minutes are over. Just one more thing: do not rest between repetitions (you seriously didn’t think that you can burn so many calories in so little time by resting in between, did you?)
2. Say Yes to Spin
Join a high-intensity Spin class and burn about 140 calories. If there’s no class to join, hop on a bike at your gym and go all out. Those who prefer outdoors should pedal vigorously (at about 15 miles/hour) for 10 minutes to burn off 100 calories.
3. Jump Rope
Jumping rope is perhaps the most effective way to burn calories without moving far from where you started. You can burn about 110 calories in just 10 minutes by jumping rope at a moderate pace—one at which your breathing speeds up and you sweat a little, but can still carry on a conversation, although you are likely to want to keep it short.
If you get bored by exercising at the same intensity, do interval training. Go at full throttle for 45 seconds, then rest for 15, and repeat the sequence until your watch says time up.
4. Play Soccer
Soccer can help you burn off many calories, as it involves constant running and a lot of back-and-forth and lateral movement. That said, it won’t do you much good if you stay at the goal for the whole time.
5. Get On a Rock Wall
You burn quite a few calories when you scale a vertical surface, as many as 120 calories in 10 minutes. The well-toned butt and sculpted, rock-hard legs you get is a bonus. Climbing a rock wall is a great way to stay fit. Yes, it’s true. Ask Spiderman.
6. Step Aerobics
It’s old, but mighty effective at burning a lot of calories in 10 minutes. Select a 12-inch step platform and you will be lighter by about 110 calories at the end of your session.
Your gym doesn’t have a Step class? Don’t worry, use this workout: warm up for two minutes by moving up and down at a moderate pace, then go all out for the next five minutes, followed by a 2 minute cool down period.
7. Step On an Elliptical Trainer
An elliptical offers a great workout without being tough on the joints. You can choose to go at a fast, yet steady, pace or choose to alternate between high-intensity and low-intensity periods. Both works fine, although most people find interval training more interesting.
Regular exercise is all good, but you must back it up with right eating habits. Stay off the junk foods, embrace low-cal, low-fat foods, and follow the tips below to stay fit and healthy.
Two Wise Eating Tips
- Eat Slowly
Conscious, slow eating offers two important benefits. First, you eat less, as the brain takes about 20 minutes to register and pass on the message that you are full and do not require more food.
Second, when you eat slowly, you are likely to chew the food a little bit longer, unless, of course, you decide to gulp every mouthful at once and delay the next bite for a few minutes by watching TV.
Chewing every mouthful slowly and for longer time, in turn, aids the digestion process, reducing your risk of indigestion and gastroesophageal reflux disease.
- Eat an apple before lunch
Eat before you eat to trick your tummy. Studies show that people who eat a low-cal, high-fiber food 20 minutes before lunch consume, on average, 185 fewer calories. Foods that are your best buddies here include apple, pear, broth-based soup, and low-cal salads.
So, now that you have these tips, what are you waiting for … get moving!