Cardio Interval Training 10-Minute Workouts That Burn 100 Calories By Paige Waehner facebook linkedin Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer"; and co-author of "The Buzz on Exercise & Fitness." Learn about our editorial process Paige Waehner Medically reviewed by Medically reviewed by Richard Fogoros, MD on July 08, 2015 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Review Board Richard Fogoros, MD Updated on November 22, 2020 Print Too busy to exercise? It's easy to feel that way, particularly if you're trying to follow the exercise guidelines, which suggest an hour a day most days of the week. However, experts have found that short workouts, two or three 10 minute workouts a day, for example, can be just as effective as longer workouts. The key is to focus on intensity and use your time wisely. So how do you add intensity to your workouts? Try high-impact activities like jogging, jumping rope or plyometrics. If high-impact isn't your thing, you can absolutely get a great workout with low impact exercise. The key is to try compound moves to work for more than one muscle group or if you're doing low impact cardio, speed, and range of motion will definitely get your heart rate up. The sample workouts below offer a variety of cardio and strength ideas to get the most out of your exercise time. Remember, the number of calories you burn is based on a number of factors like your age, weight, body composition, intensity level and more, so it may not be exactly 100 calories for each person. One other point: The warm-ups in these workouts are very short and you may need more time to get your body ready for exercise to avoid injury. Feel free to add more warm-up time and don't forget to cool down and stretch after each workout. 10-Minute Cardio Blast Getty Images/Dave and Les Jacobs To get the most out of 10-minute workouts, you'll need to work harder. Make sure you're warmed up before high impact exercise and do each exercise as hard and fast as you can, keeping good form. Try these exercises for a 10-minute cardio blast. 1 minute - Brisk walk or march in place1 minute - Light jog in place or outside, moving the arms up and down1 minute - Jumping jacks30 seconds - Long jumps - jump forward, landing with both feet, turn around and jump back30 seconds - Jog in place30 seconds - Long jumps30 seconds - March in place30 seconds - Burpees30 seconds - Mountain climbers30 seconds - March in place30 seconds - Burpees30 seconds - March in place30 seconds - Jog in place1 minu1-minute Squat jumps1 minute - Slow march in place to cool down 10-Minute Sprint HIIT Workout Running is another activity that can burn calories and, if you only have 10 minutes, you can burn more calories by trying a little high-intensity interval training. This workout includes short bursts of speed that gradually increase until, by the end of the workout, you'll be in an all-out sprint. Don't like running? Try hill repeats or speed walking instead. 1 minute - Brisk walk or march in place1 minute - Start a light jog to get your body even more warmed up1 minute - High Knee Jogs - Jog, lifting your knees high to around waist-level30 seconds - Increase your speed so that you're at around Level 6-7 on this Perceived Exertion Scale30 seconds - Jog or walk30 seconds - Now run at a Level 8 on the PE Scale30 seconds - Jog or walk30 seconds - Run even faster than your last work interval30 seconds - Jog or walk30 seconds - Run at the same pace or faster than the previous interval30 seconds - Jog or walk1 minute - Sprint as fast as you can, all out1 minute - Slow Jog1 minute - Walk to cool down 10-Minute Jumprope Circuit Workout Jumping rope is a great way to burn more calories, but it's very hard to jump rope continuously even for a few minutes, especially if you're out of practice. I like to do intervals, jumping rope for about 30 or so seconds and then jogging or marching in place between bouts of jumping. That gives your body a little rest while you're still burning mega calories. 1 minute - Brisk walk or march in place to warm up1 minute - Light jog in place moving the arms up and down30 seconds - Jump rope30 seconds - Jog or march in place30 seconds - Jump rope30 seconds - Jog or march in place30 seconds - Jump rope30 seconds - Jog or march in place30 seconds - Jump rope30 seconds - Jog or march in place30 seconds - Jump rope30 seconds - Jog or march in place1 minute - Jump rope as fast as you can1 minute - Jog or march in place1 minute - Walk to cool down 10-Minute Low Impact Workout You don't have to run, sprint, hop and jump if you want to get a great workout. There are tons of great exercises you can do that don't involve jumping at all, such as some of the exercises listed below. Try these moves, going as quickly as you can and getting the biggest range of motion you can for the biggest calorie burn. 1 minute - Step touch- Step side to side, swinging the arms to warm up1 minute - Med Ball Knee Lifts - Hold a med ball overhead and alternate knee lifts, bringing the ball down to touch the knee1 minute - Squat and Sweep with Med Ball - Squat and touch the med ball to the floor, stand up and sweep the weight overhead1 minute - Squat Kicks - Squat and, as you press up, kick out with the right leg. Alternate kicking with each leg.1 minute - Side-to-Side Lunges with Punches - Pivot to the right, stepping the left foot straight back into a lunge while punching out with right hand. Switch sides and repeat.1 minute - Low-Impact Jumping Jacks - Step the right foot out to the side and swing the right arm up and overhead. Switch to the left and repeat.1 minute - Straight Leg Kicks - Lift the right leg straight up and circle the right arm around and down towards the toe. Repeat on the other side, alternating.1 minute - Puddle Jumpers - Push off the right foot as you step out with the left foot as wide as you can, arms wide. Step left foot in and then repeat to the other side.1 minute - Side Knee, Side Kick -Bring the left knee up to the side while bringing the elbow down towards the knee. Take the left foot down and shift the weight into the left leg while kicking out to the side. 30 seconds on the right and then left.1 minute - Bear Crawls - Squat to the floor and walk the hands out into a plank. Do a pushup (optional), walk the hands back and stand up.1 minute - Walk to cool down 10-Minute Home Circuit Workout Cardio isn't the only way to burn more calories. Strength training exercises, especially when done in a circuit format, can really burn some serious calories. For the workout below Do each exercise for about 30-60 seconds or to fatigue before moving on to the next exercise with little or no rest. Use enough weight that you're challenged for each exercise. SquatsSplit SquatDeadliftsPushupsBent Over RowOverhead PressKickbacksHammer Curl With SquatPlanks 10-Minute Body Weight Circuit Workout Even if you don't have equipment, you can burn calories with just your body as your resistance. The key to making that work is to work as hard as you can for each exercise. Try the following bodyweight circuit, doing each exercise for 30-60 seconds and moving as quickly as you can with good form. Alternate 2 fast-paced squats with 2 squat jumps30 seconds alternate front lunges/30 seconds plyo lunges30 seconds bear crawls/30 seconds pushupsOne-Legged Deadlifts: Right legOne-Legged Deadlifts: Left legWall Sit With Knee LiftsDips with Leg ExtensionsBurpeesTriceps Pushup with Side PlanksBridge with Leg Drop Was this page helpful? Thanks for your feedback! Get exercise tips to make your workouts less work and more fun. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Chung J, Kim K, Hong J, Kong HJ. Effects of prolonged exercise versus multiple short exercise sessions on risk for metabolic syndrome and the atherogenic index in middle-aged obese women: a randomised controlled trial. BMC Womens Health. 2017;17(1):65. doi:10.1186/s12905-017-0421-z Engels HJ, Drouin J, Zhu W, Kazmierski JF. Effects of low-impact, moderate-intensity exercise training with and without wrist weights on functional capacities and mood states in older adults. Gerontology. 1998;44(4):239-44. doi:10.1159/000022018 Andersen JC. Stretching before and after exercise: effect on muscle soreness and injury risk. 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