10 Minute Workout to Cut 300 Calories...

Finding the time to work out is rarely easy, which is why we provide you with a collection of quick muscle wins to suit all training goals. But, what if you can’t even squeeze in quarter of an hour at the gym, what’s the best way to cut fat in the shortest possible amount of time? We present a simple three-move no-equipment routine which should help you burn up to 300 calories over a 10-minute period.



Jump squats

Stand with your feet shoulder-width apart and have your arms at your sides. Begin by doing a usual squat and then jump up as high as you can while reaching for the ceiling. Upon landing, lower your body into the squat position and then repeat.

  • Beginner: 10 reps and 30 seconds rest before the next exercise
  • Improver: Slowly increase the reps and decrease the rest time until…
  • Super fit: 30 reps and 10 seconds rest
  • Spider-Man press-ups

Start in the normal press-up position. Bring your knee up outside your body to hip level as you lower yourself. Return to the initial position and repeat using the other leg.

  • Beginner: 10 reps and 30 seconds rest before the next exercise
  • Improver: Steadily increase the reps and decrease the rest time until…
  • Super fit: 25 reps and 10 seconds rest

Watch : Squat Beginner



Sprints

Use the Borg Scale to track your intensity. Introduced by Swedish scientist Gunnar Borg, this rating of perceived exertion is your inner feeling of how hard you are working. “It isn't a measure of how tired your legs are or how hard you are breathing, but rather your full perception of effort,” says Finn. On the Borg scale, a rating is between 1 and 10, with 10 as maximum effort and 1 as no effort at all. During the sprints, try for a rating of 8.

  • Beginner: Sprint for 10 seconds and rest for 30 seconds before the next exercise
  • Improver: Progressively increase the sprint time and decrease the rest time
  • Super fit: Sprint for 20 seconds and rest for 10 seconds

How to do it

Sequence the three workouts in the following way, instructs Finn:

  • Jump squats
  • Spider-Man press-ups
  • Sprints
  • Spider-Man press-ups
  • Repeat for 3-4 rounds

“You're alternating upper body dominant and lower body dominant workouts to maximize the amount of work your body can physically manage,” explains Finn. “Trying to do ‘all out’ sprints followed by jump squats would leave majority of individuals completely wiped out.”


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