Top Exercises to Burn 200 Calories in Just 10 Minutes

Health experts have identified several exercises that can effectively burn calories and fat, with some allowing individuals to shed up to 200 calories in just 10 minutes. Researchers from ZAVA conducted an analysis based on the average weight of residents in the UK, revealing the most efficient calorie-burning activities.

Running on a curved treadmill at a speed of 7-7.9 mph stands out as the top exercise, burning 184 calories for men and 155 calories for women in just 10 minutes. This speed is crucial; slowing down to 4-4.9 mph results in a significant drop, with an average reduction of 77 calories.

Curved treadmills are particularly effective as they are self-powered. This design mimics a more natural running experience and enhances calorie burn by engaging the glutes, hamstrings, and calves while exerting less impact on the joints.

High-Calorie Burning Alternatives

In joint second place are several dynamic exercises, each burning 168 calories for men and 142 calories for women in the same timeframe. These include skipping, shuttle running, high-intensity interval training (HIIT), and rowing.

Skipping rope is an excellent option that requires minimal equipment and can be performed in the comfort of one’s home. This exercise not only incinerates calories but also builds muscle strength, enhances endurance, and improves balance and coordination. A 2015 study involving women aged between 25-50 revealed that those who skipped twice daily experienced significant improvements in hip bone density over an eight-week period.

Rowing, similarly, serves as a full-body workout that burns 168 calories for men and 142 calories for women in 10 minutes. This activity promotes heart health, boosts endurance, and enhances muscle strength, contributing to better posture as well.

HIIT workouts, which consist of short, intense bursts of exercise, also burn the same amount of calories. These routines can include individual movements such as burpees, mountain climbers, and squat jumps. Research indicates that HIIT can elevate metabolic rates post-workout and improve VO2 max, a key indicator of aerobic capacity.

Shuttle runs, known for improving acceleration and speed, also fall into the high-calorie burning category. The 20-meter shuttle run, often referred to as the beep test, is commonly used to assess fitness levels for physically demanding roles.

Less Efficient Yet Valuable Exercises

While some exercises like yoga and Pilates are less efficient in terms of calorie burning, they remain popular for their other health benefits. Yoga burns approximately 35 calories for men and 30 calories for women over 10 minutes, while Pilates burns 43 calories for men and 36 calories for women in the same period. Despite lower calorie expenditure, these practices enhance core strength, flexibility, and contribute positively to mental health.

As individuals look to optimize their fitness routines, understanding the calorie-burning potential of these exercises can guide them in making informed choices. Whether one prefers the intensity of HIIT or the mindfulness of yoga, each exercise offers unique benefits that cater to various fitness levels and preferences.