10 minutes of jumping rope will burn about 87 calories. However, not only might you find it very difficult to jump rope continuously for 10 minutes, but we bet that’d also be pretty boring. Instead, try incorporating the jump rope into a short and sweet circuit workout like this one.
10 minutes spent running at a pace of about 8 mph (7:30/minute mile) will burn about 117 calories. If you’re not at a level where you can sustain such a quick pace for a prolonged period of time, try running intervals instead— alternating between about 30 seconds at 8 mph and 1 or 2 minutes at a jogging pace.
Exerting a vigorous effort on a spin bike for 10 minutes will burn about 99 calories. To get the biggest burn you’ll want to keep the intensity high for as much of those 10 minutes as possible. But like with running, if you can’t maintain a fast pace for the entire time just yet, opt for an interval workout that alternates between bouts of sprinting and recovery.
10 minutes of high-intensity movement with an aerobic step will burn about 92 calories. When you do have a bit more time to spare you should try one or two step aerobics classes in a group fitness setting so you can learn the moves. Once you know what to do, you can set up a step on your own and work up a nice sweat in a short amount of time.
10 minutes of a full-court basketball game will burn about 95 calories. Of course, since you’re strapped for time you’re probably not interested in committing to a team. Instead, use the court, an open field or a local track for running drills that will mimic basketball moves like suicides and plyometric jumping exercises.
Taking 10 minutes to ride your bike at a fast pace (14 to 16 mph) will burn about 92 calories. Incorporate hills and you’ll get an even bigger burn. And the same interval strategy mentioned for running and spinning applies here, too.
A great low-impact option that will help strengthen almost every muscle in your body, 10 minutes of fast-paced swimming will burn about 85 calories. Especially if you’re a beginner, it’s not realistic to sustain a sprint pace for 10 minutes straight. Instead try alternating between 25 yards (one length in an Olympic-size pool) at a sprint pace and 25 yards at a recovery pace.
For some reason the elliptical trainer gets a little bit of a bad rep, maybe because it might seem like a much less intense workout than say, running on the treadmill. However, if you exert enough effort 10 minutes on the elliptical can burn close to 100 calories. The trick is to increase the resistance and the incline in order to make it more challenging.
No exercise equipment? No problem. You can get your heart rate high with a simple bodyweight circuit workout. Try repeating a circuit like this one two times with no rest between exercises and only 30 seconds of rest between each round: 1 minute of mountain climbers, 1 minute of burpees, 1 minute of high knees, 1 minute of squat jumps or box jumps and 1 minutes of jumping jacks. Or you can try this 12-minute, equipment-free exercise routine designed by the Canadian Air Force.
Combine sprints and push-ups for a fast-paced workout that will fly by before you can even say “I can’t.” Alternate between 1 minute of sprinting and 1 minute of push-ups (knee push-ups are allowed) for five rounds to burn about 96 calories.