These Exercises Can Burn up to 200 Calories in 10 Minutes

Working out is tough, especially when you’d rather be doing anything else. Knowing which exercises to try when you don’t know where to start can be overwhelming. You want a fitness routine that works — and one that won’t take hours to finish. You’re in luck — these exercises burn a ton of calories — and it doesn’t take very long to do so. You can do them inside, outside, or at the gym — just be prepared to sweat, because you’re going to be torching calories like you never have before.

1. Jumping rope, 135 calories in 10 minutes

Jumping rope burns more calories than you might think.

Jumping rope is hard work. |

Calories burned: A 150-pound person can burn 135 calories in 10 minutes. 

Though it might look effortless, jumping rope is anything but — as evidenced by the number of calories you can burn in just 10 minute intervals. Try this workout for 10 straight minutes for a pure burn (you’ll definitely feel it in your arms!). Prepare for single and double jumps, side-to-sides, and plenty of running in place. The upside? You’ll burn up to 135 calories in a very short amount of time.

Next: A few laps across the pool can really pay off.

2. Swimming, 116 calories in 10 minutes

Swimming is an effective workout for burning calories.

Swimming will torch calories and be light on your limbs. |

Calories burned: A 155-pound person can burn 350 calories in 30 minutes. 

Think swimming can’t burn as many calories as running or cycling? Think again. Everyday Health says you can easily burn 150 calories swimming a few laps. Thirteen minutes of vigorous laps, 19 minutes at a moderate pace, and 33 minutes of water aerobics will all do the trick. Swimming is especially great if you’re trying to limit weight-bearing exercises. You’ll still get a great workout — it’s just easier on the lower body. Thankfully, indoor pools allow for consistent water workouts all year long.

Next: You’ll definitely feel the burn after a few sets of these.

3. Squats, 150 calories in 10 minutes

Loaded squats burn even more calories than bodyweight squats.

Squats hurt, but they work. | Ammentorp Lund

Calories burned: A 150-pound person can burn 300 calories in 20 minutes.

Squats are torturous enough when you’re just trying to load the dishwasher — as an exercise, they definitely burn. But burning 150 calories in just 10 minutes of squatting has to be worth the discomfort, right? According to, you can exert even more energy doing loaded squats — squatting with weights instead of just your bodyweight. The more weight you squat, the more energy you burn. Be mindful, though — squatting with too much weight when you aren’t ready increases your risk for injury.

Next: Have you climbed a flight of stairs lately?

4. Stair climbing, 92 calories in 10 minutes

Climbing stairs burns a huge amount of calories.

Climbing up the stairs has benefits. |

Calories burned: A 175-pound person can burn 417 calories in 45 minutes. 

Taking the stairs isn’t just a healthier alternative to waiting for the elevator. It can also serve as a major calorie-burning workout. The best part about stair climbing? You can do it in the convenience and comfort of your own home. However, most gyms also have stair-climbing machines that work the same muscle groups and also burn plenty of calories.

Next: Rock climbing is a good workout both indoors and out.

5. Rock climbing, 100 calories in 10 minutes

Rock climbing burns plenty of calories per hour.

Rock climbing is a killer workout. |

Calories burned: A 150-pound person can burn 300 calories in 30 minutes. 

If you’ve never scaled a wall with the goal of burning as many calories as possible before reaching the top, you’re missing out on a major fitness motivator. Work your shoulders, back, chest, core, and arms — and get stronger, and leaner, as you do it. Life by Daily Burn says an hour of rock climbing can burn between 500 and 900 calories — just by climbing a wall! Grab a few friends and make it something fun and challenging everyone can enjoy.

Next: Running long distances doesn’t burn as many calories as this alternative method.

6. Running intervals, 106 calories in 10 minutes

Running intervals forces your heart to work harder.

This exercise is sure to get your heart pumping. |

Calories burned: A 150-pound person can burn 320 calories in 30 minutes. 

If you’re not a distance runner, but enjoy running as a primary form of exercise, try this workout. It involves jogging at a normal pace, with short bursts of more intense sprinting in-between. You can complete this interval workout on a treadmill or outdoors — it really just depends on your preference. You could burn up to 500 calories in just 30 minutes — and you’ll have fun while doing it, too.

Next: Head to a local trail and prepare to sweat!

7. Hiking, 71 calories in 10 minutes

Hiking burns over 400 calories per hour.

Hiking takes a lot out of you — don’t forget to pack some healthy snacks. |

Calories burned: A 160-pound person can burn 215 calories in 30 minutes.

When was the last time you took a long hike through a trail or a nearby mountain? It not only gets you out in the fresh air, but it’s also an amazing full-body workout. According to, hiking forces you to engage a number of muscle groups that you don’t normally use every day. If you reach the end of your trail of choice feeling winded — that’s a good thing!

Next: One-on-one sports are great for fast calorie burning.

8. Martial arts, 100 calories in 10 minutes

Martial arts requires your body to be on full alert.

Karate burns major calories. | Paul Gilham/Getty Images

Calories burned: A 150-pound person can burn 300 calories in 30 minutes. 

If you’ve always wanted to try taekwondo or karate, here’s your excuse to do it now. Martial arts, because you’re sparring one-on-one against an opponent, burns a lot more calories than solo exercises. You’re moving almost constantly, relying on many different muscle groups to maintain an edge over the other person on the mat.

According to Jillian Michaels, a 190-pound person can burn up to 900 calories in just one hour of martial arts training.

Next: It’s just like riding a bike, except a thousand times harder.

9. Spinning, 111 calories in 10 minutes

Taking a spin class can burn more calories than normal cycling on your own.

Spin class will give you a real challenge. |

Calories burned: A 150-pound person can burn 500 calories in 45 minutes. 

Stationary bikes are great for leisurely cycling while you read or play games on your phone — but they’re capable of so much more. At moderate intensity, a 180-pound person can burn up to 570 calories per hour, according to If you find yourself in a more intense spin class, you’ll burn much more — between 500 and 700 calories in just one 45-minute SoulCycle session, says Byrdie. You don’t have to go that intense — there are more “leisurely” classes out there. You just won’t burn as many calories during a more relaxed spin.

Next: You’ll burn serious calories doing this on a boat or at the gym.

10. Rowing, 105 calories in 10 minutes

Rowing can burn a lot of calories in no time at all.

Try rowing to torch calories. |

Calories burned: A 155-pound person can burn 316 calories in 30 minutes. 

You don’t have to be on the water to reap the many benefits of rowing — and you don’t want to miss out on the opportunity. You’ll get a full-body workout, all while sitting down. Prepare to push your upper body to the limit, though. According to SFGate, at 155-pounds, you can burn anywhere from 520 to 632 calories per hour rowing at a moderate to vigorous pace.

Next: It’s a different kind of weightlifting — and it burns more calories.

11. Kettlebells, 200 calories in 10 minutes

Kettlebells can burn a ton of calories in one session.

Kettlebells offer a unique spin on old-fashioned weight training. |

Calories burned: A 150-pound person can burn 400 calories in 20 minutes.

Kettlebells are ball-shaped weights with a handle at the top — and they’ll force you to work much harder than usual. Men’s Fitness recommends beginners try kettlebell swings, which involve “swinging” a kettlebell forward and backward between your legs. You’ll work both your arms and your legs keeping the kettlebell moving in a straight line in either direction — no fancy power moves required.

Next: Short bursts of exercise burn a ton of calories, it turns out.

12. Tabata training, 150 calories in 10 minutes

High intensity workouts are good for building muscle and burning fat.

High-intensity training is hard work, but it’s worth the burn. |

Calories burned: A 150-pound person can burn 300 calories in 20 minutes. 

Tabata is a form of high-intensity interval training that involves doing eight interval rounds (20 seconds on followed by 10 seconds off). You get to pick a different high-intensity movement for each 20-second round, such as air squats or high knee jogs, so you’re working a different part of your body over four minutes.

Is it effective? Absolutely. The American Council on Exercise found that Tabata can burn anywhere from 240 to 360 calories in just four rounds of intervals.

Next: If you love cold weather, you’ll love this workout.

13. Cross-country skiing, 83 calories in 10 minutes

Cross-country skiing could burn at least 500 calories per hour.

Cross-country skiing is a serious workout. |

Calories burned: A 150-pound person can burn 250 calories in 30 minutes.

Cross-country skiing, unlike downhill skiing, is done on mostly flat ground. Even better, according to ThoughtGo, you could burn up to 500 calories per hour of skiing, depending on your weight, at just 2.5 miles per hour. If you dare to go faster, you could burn even more calories in less time. It’s up to you.

Next: This full-body workout will leave you breathless.

14. Circuit training, 75 calories in 10 minutes

Supersets burn a lot of calories quickly.

Doing supersets will give you serious muscle and torch calories. |

Calories burned: A 150-pound person can burn 302 calories in 40 minutes.

Circuit training is a form of high-intensity resistance training that aims to fire up your muscles as quickly as possible. Supersets, a specific type of circuit training, involves combining two different types of workouts, one after the other without rest in-between. For example, PopSugar suggests a superset workout that pairs reverse lunges and arm raises — two totally different workouts that let you work your whole body — and burn a lot of calories — in a short amount of time.

Next: Jumpstart your full-body workouts and burn a ton of calories.

15. Jump training, 100 calories in 10 minutes

Box jumps work out your muscles and burn a ton of calories.

Jump training will surely get your heart pumping. |

Calories burned: A 135-pound person can burn 100 calories in 10 minutes. 

If you spend most of your time on exercise machines, you’ve probably never experienced the power of a jump. It takes a lot of muscle to lift your entire body off the ground — and that might be exactly the kind of workout you’re looking for. Also called plyometrics, jump training involves explosive movements such as jumping rope, jumping jacks, and box jumps.

Self says you can burn up to 10 calories for every minute of jump training. The Huffington Post suggests box jumps, which are easy to do in your living room — all you need is a box!

Read more: 16 Lies You’ve Been Told About Losing Weight