Burn 100 Calories Now: A quick way to workout!

• Jog in place for one minute
• Jumping jacks for one minute
• Crunches for one minute
• Push ups for one minute
• Deep squats for one minute
• Burpees for one minute
• High knees for one minute
• Butt kicks for one minute
• Standing oblique crunch for 30 seconds each side)
• Boxer shuffle for one minute

(Scroll down to follow along with our VIDEO of this workout!)

HOW DO I KNOW HOW MANY CALORIES I BURNED DURING AN ACTIVITY?

The number of calories burned during an activity are directly related to two things – workout intensity and workout duration (there are actually a few more factors at play, but for the purposes of this discussion we’ll keep things simplified). The more intense the activity and/or the longer you do it the more calories you’ll burn. There are many “calorie calculators” out there which will give you a great idea of how many calories you burned up based on a given activity. CLICK HERE to see the simple, user-friendly calculator I recommend.

HOW TO BURN 100 CALORIES

The number of calories you burn in a given workout is directly related to how hard you work during that workout. In it’s absolute broadest terms, 1 minute of higher-intensity exercise should burn approximately 100 calories. If you push yourself hard, get your heart-rate up, and sweat a bit, you can burn 100 calories in 10 minutes. This workout will surely get you there!

DO 100 CALORIE WORKOUTS REALLY BURN 100 CALORIES?

There are many “100 Calorie” workouts out there that claim to burn 100 calories. The truth is 40 sit ups, 30 squats, and 10 push ups is not going to get you there. You must elevate your heart rate and add enough muscle activity to adequately burn calories. The only way you can be sure about how many calories you’re burning in your individual workouts is to enter your information into a calorie calculator like that one listed above.

HOW MANY CALORIES DO I HAVE TO BURN TO LOSE 1 POUND?

In order to lose 1 pound, you have to create a 3500 calorie deficit. For example – if I burned 500 more calories a day than I consumed, it would take me one week to lose 1 pound (500 calorie deficit/day x 7 days = 3500 calorie deficit). CLICK HERE to learn more about losing 1 pound of weight.

LET’S PUT SOME THINGS INTO PERSPECTIVE:

How many steps does it take to burn 100 calories? On average, a person burns 100 calories every 2,000 steps. Of course, this answer depends on your age, your pace, your weight, and your body fat percentage.

How many crunches does it take to burn 100 calories? On average, experts estimate you burn approximately 1 calorie every 10 crunches. In order to burn 100 calories, you’re looking at 1,000 crunches.

How many squats does it take to burn 100 calories? The answer to this question depends on your weight, age, gender, and body fat percentage, but as a very general rule the answer is approximately 225 air squats.

How many push ups does it take to burn 100 calories? The general answer to this question is approximately 300 push ups to burn 100 calories.

Looking for more awesome workouts that will help you burn through 100 calories? Check out some of my favorite right here on my site: 10 GREAT WORKOUTS TO BURN 100 CALORIES

 

Alright – let’s get on with the workout!

This workout is a very simple format – you will perform 10 bodyweight exercises for 1 minute each. In order for this workout to be as effective as possible, you will need to do as many repetitions of each exercise as you possibly can. Try to push yourself and maximize every minute! You are capable of doing more than you think!

• Mimic running by hopping from left-right and right-left feet and bending your knees.
• Keep your rate comfortable but try to push yourself.
• Repeat as many times as you can for 60 seconds.

• Start with your feet together and your hands at your sides
• “Jump” your feet apart wider than your hips and raise your arms up over your head.
• “Jump” your feet back together while returning your arms to the starting position.
• Repeat as many times as you can for 60 seconds.

• Lay on your back with your knees bent; hands either behind your head or down on your thighs.
• Engage your abdominal muscles to lift your shoulder blades up off the ground.
• Slowly return to the starting position.
• Repeat as many times as you can for 60 seconds.

• Get down in a tall plank position on your hands and toes with your elbows extended.
• Keep your core tight and bend your elbows to lower your chest down to the floor.
• Press through your chest and triceps to return your torso to the upright position.
• Repeat as many times as you can for 60 seconds.

• Stand with your feet hip-width apart.
• Keep your weight on your heels and bend your knees to drop down into a squat. Go as low as you can down to thighs parallel.
• Return to the upright starting position.
• Repeat as many times as you can for 60 seconds.

• Stand upright with your feet shoulder-width apart, hands at your sides.
• Drop down into a crouch position with your hands on the ground.
• Jump your legs back behind you into a tall plank position.
• (Optional) Perform a push up.
• Jump your legs back to the crouched position.
• Return to upright and perform a jump
• Repeat as many times as you can for 60 seconds.

• Alternate lifting your right and left knees up to hip height
• Repeat as many times as you can for 60 seconds.

• Contract your right hamstring to bring your right heel up to your right glute.
• Return to the starting position and repeat on the left side.
• Perform these alternating “butt kickers” as fast as you can.
• Repeat as many times as you can for 60 seconds.

 

• Stand with your right arm over your head.
• Bring your right elbow down to your right side while raising your right knee up to your right elbow.
• Return to the starting position.
• Perform for 30 seconds on the right and 30 seconds on the left.

• Hop lightly from your right foot to your left.
• Both feet should be in contact with the ground as you land; your weight distribution changes from foot to foot.
• Repeat as many times as you can for 60 seconds.

THERE YOU HAVE IT!

Congratulations on completing this 100-calorie 10-minute workout. You’ve proven to yourself that you can make some time to workout… even if it’s just for 10 minutes it will still be worth it!