Burn 100 Calories Every 10 Minutes

Today I want to share with you THREE Ways to burn 100 calories every 10 minutes.

The best part is that each of them is completely different so they’ll be something for everybody to pick from…

Because after all, who doesn’t want to have some fun while burning off 600 calories an hour?

Now before I get started, I know you’ve probably read a few articles stating that you can burn 1,000 calories an hour, but unless you weigh over 225 lbs., or willing to take yourself to your absolute breaking point every workout it just isn’t going to happen…

Here’s why:

To calculate how many calories you’ll burn per hour of intense exercise you have to first start with a reference point.

The average person can easily burn 500 calories per hour as long as they stay moving and doing some type of moderate to vigorous form of exercise.

For example, if you weigh 165 lbs. and you complete an hour of intense aerobic exercise you’ll burn approximately 500 – 597 calories.

(*I am using a calculation based on running at 5.0 on a treadmill for 60 minutes.)

If you weigh more, you’ll burn more.

If you weigh less, you’ll burn less.

However, you must keep in mind that the duration of your warm-up, cool down, your age, weight, fitness level, adaptation to the exercise you’re doing, as well as many other factors contribute to how many calories you’ll burn.

Okay… So now that all the disclosures are off the table I can tell you that if you’re busting your butt you’ll burn about 100 calories every 10 minutes using 3 specific methods.

Now there are 3 ways of achieving this:

1. Steady State Cardio

Steady state cardio is basically what you see runners do (although most are not burning 100 calories every 10 minutes due to the efficiency they’ve built up by adapting to the current stimulus). Regular old steady-state running on a treadmill is really not great for your health (sorry, it’s REALLY not, but I’ll save that for another article), or joints, so I recommend you opt for a different stimulus.

If you’re going with steady state cardio I would opt for using a a step mill (not stairmaster), a rowing machine, outdoor running on dirt or grass, or combining a few of them in one workout.

Also, skip the elliptical if your goal is calories burning – their calorie burning calculations are super-inflated and they don’t create enough biomechanical work for the body in order to stimulate maximum calorie burning.

2. Interval Cardio

The same principles apply here as steady state cardio in terms of choosing machines at the gym, but now you have even more options.

For interval-based cardio you can get outside and do sprints at the park, run hills, or make up your own heart pumping exercise.

Here’s how it differs dramatically from steady state cardio:

Intervals must be done at or above 90% of your maximum capacity in order to be really effective (unlike steady state where your hear rate won’t go over about 60-75% of your max). You don’t need to go through the whole VO2 max calculations, but you do need to feel like you are pushing yourself to your upper limit when you are doing every interval (run, bike, or other form of sprinting).

(For more information on interval training please refer to the exercise articles and videos at https://stephencabral.com)

One last thing to keep in mind is that you’re not working for an entire hour while doing intervals… You’re resting at least half the time while still getting the same results or better.

3. Resistance Intervals

This is the #1 way to reshape your body.

I’m not going to deny you can lose weight with the other 2, which is why I included them, but resistance interval based training maximizes your metabolism.

This type of training allows you to use your own body weight or other powerful resistance based exercises to keep your heart rate pumping while toning your muscles.

And, just like interval cardio sprints resistance interval training allows you to rest between sets before getting back into your next “round.”

Plus, with any type of interval based training there’s no need to do 60 minutes of training since intense interval based exercise has been proven to help you burn more fat after the workout is over.

In most cases an intense interval workout enables you to effectively elevate your metabolism for up to 38 hours following that session.

What would you rather do? Run or bike every day using steady state cardio or workout every other day for less time using interval based training?

I hope you would choose the less is more approach…

This is why you can’t just continue to go to the gym and play “musical machines” (that’s where you just do the machine circuit line the gym set up and then hop on a cardio machine for awhile).

There’s a science to all this fat burning and weight loss!

All joking aside, I hope this article helps you add a new dimension to your training and allows you to maximize every minute you have to workout. After all, we’re all busy, so when we can sneak in a workout we have to make it count.

Lastly, if you’d like step-by-step directions on how to truly reshape and transform your body, I encourage you to use the same 12-week nutrition plan, exercise system, and lifestyle makeover every one of my clients get at my Boston weight loss and personal training studio:

>>> Click Here to Stop Guessing and Start Burning Fat Today!

If you’re truly serious about transforming your body and health, download your 12-week Fatlossity-Lose5in7 Manual today!

http://Lose5in7.com/getstarted

Committed to your Success,

Stephen Cabral, CSCS, CPT, NS
Author of Fatlossity – Lose5in7 Weight Loss System
Health Consultant for MTV, Maxim, Men’s Health, SELF, Nutritiondata, Diet.com, Gather, EDGE