Discover Top Exercises to Burn 200 Calories in Just 10 Minutes

Health experts from ZAVA have identified a selection of exercises that can help individuals burn significant calories and fat in a short amount of time, with some activities enabling calorie burns of up to 200 calories in just 10 minutes. The findings were based on averages derived from the typical weight of UK residents, presenting a clear guide for those aiming to maximize their workout efficiency.

High-Intensity Choices for Maximum Burn

Leading the list is running on a curved treadmill at speeds of 7-7.9 mph, which can burn an impressive 184 calories for men and 155 calories for women in just 10 minutes. This speed has been highlighted as optimal; a decrease to 4-4.9 mph results in a drop of 77 calories burned on average. Curved treadmills are particularly effective as they are self-powered, mimicking natural running dynamics while also enhancing muscle engagement in the glutes, hamstrings, and calves, all while minimizing joint strain.

In a tie for second place are several other demanding exercises. Skipping, shuttle running, high-intensity interval training (HIIT), and rowing each burn 168 calories for men and 142 calories for women over the same time frame. Skipping, requiring minimal equipment, can be performed virtually anywhere, making it a convenient choice. It not only elevates heart rates but also contributes to muscle development, endurance, and coordination. A study conducted in 2015 revealed that women aged between 25 and 50 who engaged in skipping exercises twice daily saw notable improvements in hip bone density within eight weeks.

Rowing also ranks highly, providing a full-body workout that enhances cardiovascular health, muscle strength, and even postural alignment. HIIT, characterized by short bursts of vigorous activity, can include exercises such as burpees and squat jumps. Research indicates that HIIT boosts metabolic rates post-workout and can improve VO2 max, a key indicator of aerobic capacity.

Lower-Calorie Options and Their Benefits

Shuttle runs, popular among athletes for their role in developing speed and aerobic fitness, also yield the same calorie burn as the previous exercises. Often referred to as the beep test, the 20-meter shuttle run serves as a benchmark for assessing physical capabilities in various demanding professions.

On the other end of the spectrum, certain exercises, such as yoga and Pilates, are less effective in calorie burning, with yoga resulting in approximately 35 calories for men and 30 calories for women burned in 10 minutes, while Pilates burns about 43 calories for men and 36 calories for women. Despite their lower calorie expenditure, these activities contribute significantly to improvements in core strength, flexibility, and mental well-being.

In summary, the research conducted by ZAVA provides valuable insights for fitness enthusiasts looking to optimize their exercise routines. By focusing on high-intensity activities like running, skipping, and HIIT, individuals can achieve substantial calorie burns, while still recognizing the importance of lower-intensity exercises for overall health and wellness.