Don't have enough time in your day to carve out a one-hour workout [1]? Don't skip it entirely! This chart proves that even just 10 minutes of moving your body is worth it. Choose the right exercise, and you could burn over 100 calories! Do 10 minutes a few times a day, and boom — you've burned as many calories in a 30-minute workout [2]!
| Activity |
Calories Burned in 10 Minutes |
| Aerobics class (Zumba, step aerobics) |
100 [3] |
| Ashtanga (power or vinyasa-style) yoga |
46 [4] |
| Biking at a pace of 12-14 mph |
38 [5] |
| Biking on a stationary bike/cycling class (moderate effort) |
66 [6] |
| Bikram/hot yoga |
37 [7] |
| Dancing |
66 [8] |
| Elliptical |
78 [9] |
| Jumping rope (fast) |
130 [10] |
| Jumping on trampoline |
37 [11] |
| Light yoga/stretching |
28 [12] |
| Pilates |
28 [13] |
| Rock climbing |
122 [14] |
| Rowing machine (intervals) |
85 [15] |
| Running intervals |
85 [16] |
| Step machine |
66 [17] |
| Swimming (crawl stroke) |
121 [18] |
| Tennis |
78 [19] |
| Walking at a pace of 4 mph |
50 [20] |
| Weight lifting |
45 [21] |
*All calculations are based on a 150-pound woman.
Links:
[1] https://www.popsugar.com/fitness/Calories-Burned-1-Hour-Exercise-20248370
[2] https://www.popsugar.co.uk/tag/30-Minute-Workouts
[3] https://www.popsugar.co.uk/fitness/How-Many-Calories-Do-I-Burn-Zumba-Class-43339177
[4] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=71
[5] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=2
[6] https://www.popsugar.co.uk/fitness/How-Many-Calories-Do-You-Burn-Spin-Class-44171716
[7] http://www.cpr.org/news/story/why-hot-yoga-might-not-burn-many-calories-you-thought
[8] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=320
[9] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=65
[10] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=89
[11] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=211
[12] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=1061
[13] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=573
[14] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=144
[15] https://www.popsugar.com/fitness/How-Many-Calories-Do-I-Burn-Rowing-44519800
[16] https://www.popsugar.co.uk/fitness/How-Many-Calories-Do-I-Burn-Running-44527584
[17] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=70
[18] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=39
[19] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=24
[20] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=27
[21] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=574&type=1