- Burpees
- Sit Ups
- Mountain Climbers
- V-Sit-Ups
- Plank
- High Knees
- Flutter Kick
- Tuck Jumps
- Standing Oblique Crunches
- Side Plank
Keep reading for a step-by-step guide of the workout with pictures, videos, and descriptions of each of these exercises.
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Burn 100 calories in 10 minutes!
Wanna burn through 100 calories? All you need is 10 minutes, these 10 moves, and a burning desire to rip out your midsection.
Introducing the 7th installment in our popular “Burn 100” series.
I’m picking on your abs today… hope you’ll thank me later.
You can find my other “Burn 100” series workouts below focused on some of everything- cardio, legs, butt, crossfit, arms, and now abs.
Check out Tone and Tighten’s newest eBook…
“The 30 Day Healthy Menu Plan”
Real recipes for real people – CLICK HERE to learn more.
HOW CAN YOU BURN 100 CALORIES?
The harder the exercise you complete and the longer amount of time spent exercising, the more calories you will burn. Each minute of high-intensity vigorous exercise burns about 10 calories. If you push hard, get your heart-rate up, feel yourself sweating, and give it your all, you can definitely burn 100 calories in 10 minutes with this workout below.
Some fitness watches and devices can give you a pretty good estimate of how many calories you burn during a certain activity. You can also find some calorie calculators to enter your individual workouts for a pretty close estimate on how many calories you burned during exercise. Good luck! Overall the important thing is that you are working on your fitness by getting your heart rate up daily for at least 10 minutes.
HOW CAN YOU LOSE WEIGHT WITH 100 CALORIE WORKOUTS?
3500 calories equals 1 pound of fat, so in order to lose one pound, you have to create a 3500 calorie deficit. If you burn 100 calories per day by exercising, that adds up to 700 calories per week. In just 5 weeks that would equal 3500 calories, which is equal to one pound of weight lost.
This is assuming that your calories consumed stay the same. If you want to lose weight faster you should eat 500-1000 calories less per day, then you can realistically lose 1-2 pounds per week.
CLICK HERE to learn more about losing 1 pound of weight.
- Start in a standing position.
- Quickly drop down and touch the floor with your hands just beside your feet.
- Jump your feet straight back behind you.
- Jump your feet back up towards your hands, return to the starting position, and jump 6 inches off the floor with hands raised high.
- Lay on your back with your knees bent – hands behind your head but NOT interlocked.
- Use your abs to pull your head, shoulders, and torso up off the floor into a sit-up position.
- Slowly return to starting position.
- Start in high push up position on hands and toes.
- Bring one knee up to your chest as high as you can.
- Switch legs quickly in a rhythmic motion.
- Begin on the floor with your arms straight above your head and your legs straight.
- Contract your ab muscles and lift your legs up to a 45 degree angle as you also bring your arms forward to reach toward your toes.
- This is the V-shape. Hold for a few seconds
- Keep your abs engaged and slowly lower back towards the floor.
- To make it harder, don’t let your legs touch the floor until you are done with the full minute.
- Get into push up position and rest your elbows and forearms on the floor.
- Make sure your body forms a straight line from your head to toe.
- Hold the position for one minute.
- Stand up straight.
- Bring one knee up until it is level with your hip.
- Jump to switch to the other leg and take the opposite knee up high.
- Continue switching legs in a rhythmic motion.
- Lie on your back on a mat.
- Press your low back into the mat and lift your feet about 5 inches off the floor.
- Keep your legs straight and rhythmically raise one leg higher and lower the other leg by a few inches, then switch and move in a fluttering up and down movement.
- Start in a standing position with your feet hip-width distance apart.
- Bend your knees while extending your arms behind at shoulder height to prepare for the jump.
- Jump straight up while lifting your knees high and bring your arms around your knees.
- Land softly with your knees bent.
- Stand normally with your feet shoulder-width distance apart. Place your hands behind your ears.
- Bring your right leg up and out to the side and your right elbow towards your knee and squeeze.
- Straighten your torso and return to starting position. Switch sides.
- Lay down on one side.
- Lift up with only your elbow and foot touching the ground, creating a straight line through your body.
- Lift with your side muscles and hold.
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Our 8-Week Beginner’s Workout Plan features over 50 workouts, 15 healthy and delicious recipes, tips, motivation and more to help you achieve your fitness goals. Check it out here.
I was just thinking, there’s no way I’ll be able to get up early enough for my workout in the morning… and then I came across this gem! Pretty sure I have no excuse for backing out now! My abs will thank you, i’m sure!
This just kicked my flabby tummy! But I did it!!
Karen,
This is one of my favorites in our “Burn 100” series – killer and quick for the abs! Love everything you’re doing over at http://www.PintSizedBaker.com!
~Jared
Holly,
You and your abs are welcome!
Everyone – you HAVE to check out Holly’s site at http://www.HappyFoodHealthyLife.com! Such an amazing person and you CAN’T GO WRONG with her recipes! You’ll be glad you looked at it!
~Jared