Burn 300 calories in just 10 minutes with these exercises
Here are some examples of moderate activities that will help you burn 300 calories, provided you have the time to do them.
For those of you who don’t even have time to read this part of the article, skip ahead to part two, where we show examples of exercises to burn 300 calories in 10 minutes.
Let’s get started!
Moderate physical activity to burn 300 calories with no time constraints
The duration of these exercises varies according to the intensity involved. To estimate the number of calories burned, we have based our calculations on a 70 kg person.
– Skiing
Skiing is a sport that involves many of the body’s muscles, including the glutes, calves, quadriceps and back.
It’s an activity that builds endurance and improves cardiovascular function.
And because it’s a winter sport, the ambient cold also forces the body to burn more calories to maintain its normal temperature.
40 minutes of downhill skiing or 16 minutes of cross-country skiing burns around 300 calories.
– … Or erase your tracks on the snow
What could be better than burning calories while playing like a child?
In fact, erasing your tracks on the snow helps you burn calories without even realizing it.
In the same context, using snowshoes, for example, burns 300 calories in just 35 minutes.
– Rollerblading
Roller skating is a sport that involves the whole body, working the muscles of the buttocks, quadriceps and calves.
Because it’s an outdoor sport, rollerblading lets you burn calories in a fun, friendly environment.
38 minutes of rollerblading is enough to burn 300 calories.
– Climbing
Climbing has many benefits. It strengthens muscles, improves endurance, builds strength, reduces stress and develops balance and flexibility.
The muscles involved are those of the back, legs, abdomen and torso.
Climbing for 25 minutes burns 300 calories.
– Take a long walk on the beach
Walking is one of the easiest sports to do, requiring no equipment and, what’s more, it’s free.
Depending on your walking pace, you can burn calories, keep your body in good shape and improve your physical skills.
If you walk slowly, at a pace of around 3km per hour, you’ll need +/- 85 minutes to burn the equivalent of 300 calories.
On the other hand, if you’re a fast walker (with an average speed of 6.5km/h), you’ll need just +/- 55 minutes to burn 300 calories.
– Play Frisbee
This is one of the best outdoor exercises and a beach sport par excellence.
Frisbee is a fun game. Whether played as a duo or in a group, it’s an easy way to burn calories.
310 calories is the number of calories burned after a 90-minute Frisbee session.
– Kayaking
Kayaking is an excellent activity for working the upper body.
Rowing allows you to work and develop your arm, shoulder and abdominal muscles. It’s a sport that builds muscle strength and improves mental performance.
Kayaking for 52 minutes can burn up to 300 calories.
– Or simply wash your car
This little exercise is beneficial on two levels. Firstly, you’ll end up with a clean car, inside and out. And two, you’ll burn calories as a result of your efforts.
For example, spending an hour taking care of your car will work a considerable number of muscles. This effort will speed up your metabolism and burn a lot of calories.
Exercises to burn 300 calories in 10 minutes without equipment
To get you started, here’s a simple routine of three movements that will help you burn 300 calories in 10 minutes.
If you find it difficult to maintain a regular exercise routine, you can set up a workout planto help you stay committed.
– Squat Jump (squat + vertical jump)
This exercise combines a squat and a vertical jump. It works the muscles of the lower body and builds endurance and muscle tone.
Muscles exercised include the quadriceps, glutes, calves and abdominals.
Stand with feet shoulder-width apart, arms at your sides. Inhale as you push your pelvis back. Bend your thighs until they’re parallel to the floor. Exhale and jump as high as you can.
Try to land on the front of your feet to cushion the impact, while adopting a crouched position, legs bent and pelvis to the rear. Repeat this movement.
Beginners are advised to do 10 sets with 30 seconds rest for each.
Intermediates should gradually increase the number of sets, reducing the rest time. For pros, 30 sets with 10 seconds’ rest.
– Spider-Man pull-ups
Get into a pull-up or push-up position. Face down, your body weight supported by your arms and toes.
Bring your knee towards your hips. Return to the starting position and alternate using the other knee.
For beginners, we recommend 10 sets with a 30-second rest.
For intermediates, gradually increase the number of sets and reduce the rest time. Pros should do 25 repetitions with 10 seconds’ rest.
– Sprints
Sprinting is an excellent cardiovascular exercise that also burns abdominal fat.
According to the experts, it’s the exercise with the best muscle-to-fat ratio in the world of sports. It’s even considered a complete exercise, as it works dozens of muscles at the same time.
Sprinting involves running with all your strength for a very short time.
Interval sprints are recommended for losing weight quickly and burning more calories.
Beginners are advised to sprint for 10 seconds, followed by a 30-second rest.
For intermediates, gradually increase sprint time while reducing rest time. For pros, 20-second sprints, interspersed with 10-second rest intervals.
How to combine these three exercises?
The instructions for this series of exercises are simple. The three exercises listed above should be performed in the following order:
- Squat jump ;
- Spider pulls;
- Sprints ;
- Spider man pull-ups;
- Repeat 3 or 4 times.
Alternate these exercises to work both the upper and lower body.
Another example of exercises to burn 300 calories in 10 minutes
This intense activity combines 3 forms of exercise to burn 300 calories in 10 minutes.
The number of calories burned depends on the person’s weight and metabolism, but also on the intensity of the exercise.
– Burpees
The first set of exercises consists of 10 Burpees.
Burpees are a simple exercise to perform, but have the particularity of being a real fat burner.
Standing with feet shoulder-width apart, lower yourself down and place your hands on the floor.
Second step: with arms straight, push your legs back as if you were going to do push-ups.
Return to the previous position (squatting) and do an air jump with your hands above your head.
– Oblique knee bends
The second series consists of 8 oblique knee bends.
In plank position, body in a straight line, hands shoulder-width apart and arms straight. Bring your knee towards your elbow.
Return to the starting position and repeat with the other knee.
– Clean and press
The third step in this series of exercises consists of a clean and presssix times.
Stand with dumbbells level with the floor in the middle of your feet (choose the weight of the dumbbell that suits you). Keep your chest straight and avoid arching your back. Pull the dumbbell up to chest level.
Hold this position for a few seconds, then continue lifting the dumbbell up to the top of your head.
In a second step, return to the position where the dumbbell is at chest level, then rest it at floor level. Repeat 6 times.
So much for the series of exercises to burn 300 calories, which are valid for practically everyone, whether you have the time or not.
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