How to burn 100 calories in 10 minutes?

Burning 100 calories in just 10 minutes might sound challenging, but it’s very achievable with the right approach. Quick bursts of high-intensity exercise can help you meet this goal. The key is choosing efficient calorie-burning workouts that get your heart rate up.

How many calories does the average person burn in 10 minutes?

The number of calories a person burns in 10 minutes depends on many factors like age, weight, gender and exercise intensity. According to estimates, a 155-pound person can burn:

  • 50-60 calories doing light exercise like walking
  • 60-84 calories doing moderate exercise like brisk walking
  • 100-125 calories doing vigorous exercise like running or biking fast

So to burn 100 calories in 10 minutes, you need to do high-intensity workouts that accelerate your heart rate and metabolism.

Why is it important to burn 100 calories in 10 minutes?

Burning 100 calories in a short duration like 10 minutes can be beneficial because:

  • It boosts your metabolism – High intensity interval training revs up your metabolic rate even after you’re done exercising.
  • It maximizes fat burn – The more intensely you exercise, the more fat your body burns for fuel.
  • It improves cardiovascular health – High-intensity training improves VO2 max, blood pressure and heart health.
  • It enhances physical fitness – Short bursts of intense training builds endurance, strength and anaerobic fitness.
  • It saves time – You can burn more calories in less time with HIIT workouts.

In addition to these benefits, working out for at least 10 minutes everyday can help you meet the minimum daily exercise recommendation for adults.

Best exercises to burn 100 calories in 10 minutes

Here are some of the most effective exercises for burning 100 calories in just 10 minutes:


Running is one of the quickest ways to hit the 100 calorie mark in 10 minutes. At a 10-minutes-per-mile pace, you can burn:

  • 100 calories if you weigh 125 pounds
  • 112 calories if you weigh 155 pounds
  • 124 calories if you weigh 185 pounds

So run at a brisk pace continuously for 10 minutes and you’ll torch 100+ calories.

Jumping jacks

This cardio classic can get your heart pumping fast. Do regular jumping jacks at a quick pace, lifting your arms and legs fully with each rep. In 10 minutes, you can burn:

  • 80 calories doing standard jumping jacks
  • 100 calories doing high intensity jumping jacks

Shoot for completing at least 100-120 jumping jacks per minute.

Jumping rope

Jumping rope is an intense calorie-scorching exercise. Jump on a speed rope continuously for 10 minutes, doing at least 120 skips per minute. This can help you burn:

  • 110-140 calories if you weigh 125 pounds
  • 140-180 calories if you weigh 155 pounds
  • 170-210 calories if you weigh 185 pounds

Mountain climbers

Mountain climbers involve a fast alternating legs motion that spikes your heart rate. Do as many reps as you can in 10 minutes, keeping your core engaged. This can burn around 130-160 calories for most people.


Burpees are full body calisthenics that burn major calories. String together as many complete burpees as you can in 10 minutes, doing a pushup and jump between reps. You can burn around 120-150 calories with fast burpees.

Kettlebell swings

Kettlebell training provides an intense workout. Do fast and continuous two-handed swings for 10 minutes, squeezing your glutes and core with each rep. This can incinerate around 100-120 calories.

Circuit training workouts

Circuit training combines different exercises with minimal rest, elevating your heart rate. Create workout circuits using calorie-blasting exercises like:

  • Jumping jacks
  • Mountain climbers
  • Bodyweight squats
  • Pushups
  • Plank jacks
  • Burpees

Move from one exercise to the next with little transition time between them. Repeat 2-4 circuits for 10 minutes straight. This type of high-intensity circuit can help you burn 100+ calories.

HIIT workouts

HIIT or high-intensity interval training cycles between intense bursts of work and short recovery periods. Spending 10 minutes doing HIIT can torch calories fast. Examples of 10-minute HIIT routines are:

10-minute HIIT treadmill workout

  • Warm up: Walk for 2 minutes
  • Sprint for 30 seconds
  • Walk for 1 minute
  • Sprint for 30 seconds
  • Walk for 1 minute
  • Sprint for 30 seconds
  • Walk for 1 minute
  • Sprint for 30 seconds
  • Walk for 2 minutes to cool down

10-minute rowing HIIT workout

  • Row lightly for 1 minute to warm up
  • Row hard and fast for 30 seconds
  • Row slowly and steadily for 1 minute
  • Row hard and fast for 30 seconds
  • Row slowly and steadily for 1 minute
  • Row hard and fast for 30 seconds
  • Row slowly and steadily for 1 minute
  • Row hard and fast for 30 seconds
  • Row lightly for 1 minute to cool down

These intense intervals can help you burn 100-120 calories in just 10 minutes.

How to make the most of your 10-minute workout

Here are some tips to burn more calories and maximize fat loss from your quick 10-minute sweat session:

  • Choose compound exercises like burpees and mountain climbers that work multiple muscle groups.
  • Minimize rest time between exercises or intervals to keep your heart rate elevated.
  • Use weights and resistance bands to add intensity.
  • Focus on large muscle group exercises to spur metabolism.
  • Maintain proper form and posture to get the most from each movement.
  • Engage your core throughout your workout.
  • Use high intensity techniques like sprinting, fast skipping, etc.
  • End your workout with HIIT bursts to prolong calorie burn.
  • Stay hydrated before, during and after your workout.

Sample 10-minute calorie-burning workouts

Here are two sample 10-minute routines for burning 100 calories quickly:

Workout #1

  • Jumping jacks x 1 minute
  • Bodyweight squats x 1 minute
  • Pushups x 1 minute
  • Plank jacks x 30 seconds
  • Mountain climbers x 30 seconds
  • Jump rope x 1 minute
  • Burpees x 1 minute
  • Jumping jacks x 1 minute
  • High knees x 30 seconds
  • Butt kickers x 30 seconds

Workout #2

  • Jog in place x 1 minute
  • Jumping lunges x 30 seconds per leg
  • Burpees x 30 seconds
  • Squat jumps x 30 seconds
  • Plank up-down x 30 seconds
  • Tuck jumps x 30 seconds
  • Mountain climbers x 1 minute
  • Skaters x 1 minute
  • Plank jack to pushup x 30 seconds
  • High knees x 30 seconds

Repeat these circuits 2-3 times with 30-60 seconds rest between rounds.

Warm up and cool down

It’s important to warm up before and cool down after your 10-minute workout.

Warm up for 2-3 minutes with dynamic moves like:

  • Walking lunges
  • Bodyweight squats
  • Arm circles
  • Hip circles
  • High skips

Cool down for 2-3 minutes with moves like:

  • Static stretching
  • Gentle walking
  • Slow marching
  • Deep breathing

Warming up increases your body temperature, boosts circulation, and prepares muscles for exercise. Cooling down gradually lowers exertion and helps avoid injury and dizziness.

Other tips for maximizing calorie burn

Aside from exercise, you can also follow these tips for optimal fat and calorie burning:

  • Drink water before, during and after exercising to stay hydrated.
  • Eat a small snack 30-60 minutes pre-workout to fuel your routine.
  • Wear breathable workout clothes and shoes.
  • Work out in the morning on an empty stomach.
  • Increase dietary protein to build and retain calorie-burning muscle.
  • Reduce carbs and fats to encourage fat loss.
  • Follow workouts with HIIT finishes to extend calorie burn.
  • Get adequate sleep for muscle recovery and metabolism.

Making these supportive diet and lifestyle changes can help maximize calorie and fat burn from your exercise.

How many calories should you burn in a workout?

The number of calories you should aim to burn in a workout depends on factors like:

  • Your weight – Heavier people burn more calories for the same workout.
  • Workout duration – Longer workouts burn more calories.
  • Workout intensity – High-intensity burns more calories than low.
  • Exercise type – Aerobic or cardio workouts burn more calories than resistance training.
  • Workout frequency – Exercising more often burns more calories.

General calorie burn estimate per workout for a 155-pound person:

  • 30 minutes of cardio or aerobics: 300 calories
  • 30 minutes of circuit training: 200-300 calories
  • 30 minutes of weight lifting: 100-200 calories
  • 10-15 minutes HIIT: 100-150 calories

Aim for workouts that burn 200-300 calories to maintain calorie balance for weight management.


Burning 100 calories in just 10 minutes is very doable with high intensity exercises and intervals. Choose calorie-blasting full body moves like burpees, jumping jacks, sprint intervals to skyrocket your calorie burn. Circuit training and HIIT workouts maximize your calorie and fat burn in minimal time. Follow general exercise and nutrition tips to further enhance your fat burning potential.

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