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Burn 100 Calories Now: A quick way to workout!

Burn 100 Calories Now: A quick way to workout!

September 13, 2018 |

A quick workout you can do at home with zero equipment to burn 100 calories. This 100 calorie workout works every major muscle group in your body to get your heart rate up and burn as many calories as possible.
 
100 calorie at home workout in 10 minutes
100-Calorie Total Body 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!)

Ever have “those days”?
 
You know the ones I’m talking about… “those days” that are jam packed from when you wake up in the morning to when you go to sleep at night and there’s barely time for anything else?
 
In those cases sometimes things fall off our schedules and unfortunately it’s often our personal fitness.
 
Well I’m here today to reclaim that workout time! Let’s take back our fitness and show “those days” who’s boss.
 
You don’t need a lot of time, a lot of equipment, or even a gym membership to get in a great, total body workout.
 
I designed this workout to be quick and effective – it requires zero equipment and only 10 minutes of your day.
 
The best part – this workout will burn 100 calories in only 10 minutes.
 
This is the perfect way to sneak in a workout when you are short on time.
 
We even shot a video of this workout so you can follow along with us. Keep scrolling below to see this 100-calorie video 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!

 THE WARM UP
It’s important to warm up before working out. You want good blood flow to all of your working muscles in order to avoid injury and maximize efficiency. You can check out my favorite 3-MINUTE WARM UP by clicking on the video below!
THE WORKOUT
Follow along with this workout by clicking on the video below!
BURN 100 CALORIES IN 10 MINUTES WORKOUT:
1. Jog In Place – 1 minute
  • 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.
2. Jumping Jacks – 1 minute
how to perform jumping hack exercise
  • 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.
3. Crunches – 1 minute
how to do an abdominal crunch exercise
  • 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.
4. Push Ups- 1 minute
  • 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.
5. Air Squats- 1 minute
  • 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.
6. Burpees- 1 minute
how to do a burpee
  • 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.
7. High Knees- 1 minute
  • Alternate lifting your right and left knees up to hip height
  • Repeat as many times as you can for 60 seconds.
8. Butt Kickers- 1 minute
butt kicker exercise
  • 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.

 

9. Standing Oblique Crunches- 1 minute
standing oblique crunch exercise
  • 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.
10. Boxer Shuffle- 1 minute
  • 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!

 

 
 
Make it happen,
 
Jared

Looking for more 10 minute workouts?

CLICK HERE for some of my favorites!
 
This 10-minute home workout is the fastest way to burn 100 calories. Bodyweight exercises to maximize your results today!

Filed Under: Advanced Workouts, At-Home Workout, Burn 100, Challenge, Family Fitness, For Moms, Quick Workout, Workout

Comments

  1. tiinaj1 says

    August 13, 2013 at 5:38 pm

    Hi! I found you on “no rules blog hop” and thought I’d say hi. Very interesting post and it’s doable even if you have to break it up between house chores, driving kids places, etc… Great post!

    I’m following you now – would love a visit back when you have a chance. BTW be sure to check out the Tech Timeout link on the linky. =D Would love to have you sign up too!
    Tina “the book lady’
    http://givingnsharing.blogspot.com
    http://familyliteracy2.blogspot.com

    • Tone and Tighten says

      August 19, 2013 at 4:30 am

      Hi tinaj1!

      Thanks so much for stopping by and for the kind comment. We’ll be sure to stop by your site!

      Jared

  2. assuntad23 says

    September 11, 2013 at 3:56 am

    Wow! This is great! As a college kid, struggling through a full course load and working 2 jobs, it’s hard to fit in those work outs, but every little bit counts towards something.
    Now that I have this, I won’t feel that slump at 11:15 when I realize the gym is now closed and I still have hours of homework to do.

    Thanks a bunch!

  3. Unknown says

    December 31, 2013 at 12:48 pm

    Found you, of all places (!), on a baking site! lol But I guess it’s the best place to grab my attention, right!?! lol

    I’m liking this idea of 10 minutes, because I know I can find that much time to start! But I don’t know what a Burpee is! And I searched your site, but it didn’t show it. Could you explain, please. I guess I’ve been away from a gym for a very long time! lol

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