Ten Minute Fat Burning Routines
4 Ten Minute Fat Burning Heart Healthy Routines
By Kelli Calabrese MS, CSCS, ACE
No Time to Exercise?
Everyone has 10 minutes they can steel through the day. Studies prove several
ten minute bouts of exercise throughout the day are equally as beneficial for
your health and calorie burning as one longer continuous session. If you spend
your day at a desk, take ten minutes out of every 2 hours to get up, get moving
and get closer to a body you can be proud of. You will return to your desk
refreshed, with more mental clarity and a renewed sense to continue working
knowing you are closer to reaching your fitness goals. Giving your metabolism a
boost several times through the day, adds up to more fat burning.
The 4 following 10 minute workouts can easily fit into your day, can help burn
off your meals, and most importantly you’ll have fun getting fit.
1. Climb your way to fitness - Start out with two trips up and down a
flight of stairs. For your next two trips, pick up the pace going up the stairs,
and walk down at a moderate pace. For trips five and six, take giant steps by
placing your foot on every other step. Walk down at a moderate pace. The seventh
and eighth trip you should vigorously pump your arms (ie. Rocky) as you climb.
Than walk down slowly. If necessary, hold on to the railing when descending the
steps. Finally for the last two minutes, perform quick steps up and down on the
bottom step (ie. football drill).
2. Million Dollar Boxing Body – Stand up in your office or anywhere you
have a few feet of space around you. For the first minute, step side to side
with your hands up as if to protect your face. For the second minute, make the
side step a little deeper so that you are squatting at the mid point. For
minutes three through five, plant your feet and work on repeating 16 of each of
the following punches with each arm; cross punch, jab and upper cut. For minutes
six and seven alternate 16 kicks to the front with 16 kicks to the side and 16
kicks to the back. Arms are protecting your face. For minutes eight and nine,
shift your weight from side to side and shadow box using any combination of
punches that feel good to you. For the tenth minute stagger your legs and shift
your weight front and back (alternating feet every couple of seconds) as you
3. Jump for Fitness – You can use a rope or pretend. Start out with the
standard jump with feet together for 1 minute. For minute two, jump side to
side. Minute three jump front and back. Minute four, jump on the corners of an
imaginary square. Minute five, alternate hopping on the right foot then left.
Minute six jump so that the rope is going to go under your feet twice in one
jump (or pretend). Minute seven hop on the right foot for 10 jumps then the left
and continue to alternate. Minute eight, go for speed, jumping as quickly as you
are comfortable. Minute nine, spin the rope backwards and finally for the tenth
minute, perform a jumping jack with your feet as you spin the rope.
4. Speed Play – Begin by walking and after a minute or two, accelerate
until you have reached your peak speed, then slow down until you feel recovered.
When you are ready, repeat another bout of accelerating. Continue to play with
your speed for a total of ten minutes getting in 3 – 5 exercise bursts. This
activity helps you to get in tune with your body and pay attention to how you
(and your heart rate) are feeling.
It may take time to work up to performing some of these exercises for the whole
10 minutes. If you can make it for up to 4 minutes, or even one minute, be
pleased you made the effort and try for a little longer next time until you
build up to 10 minutes several times a day. You can choose to do all 4 routines
once a day for variety. Or choose routine to be repeated several times a day
then switch the routines daily or weekly.
Exercise is one of the very best things you can do for heart health, anti-aging,
detoxifying, boosting metabolism and fat burning. Make a conscious effort to
plan for several short bursts of exercise throughout the day. Short exercise
bursts help to improve heart rate variability which is the greatest predictor of
health. Take 10 . . . you are worth it!
Kelli Calabrese MS, CSCS, 2004 Personal Trainer of the Year - Online Training.
Kelli is a 20 year fitness industry leader. She has 3 fitness related degrees
and 24 Fitness, Nutrition and Lifestyle related certifications. Kelli is the
former Lead Fitness Expert for eDiets and eFitness and remains a regular
contributor. Kelli is the author of Feminine, Firm & Fit - Building A Lean
Strong Body in 12 Weeks www.FeminineFirmandFit.com. She has transformed
thousands of bodies just like yours. She is available for phone coaching, online
training, grocery shopping tours, seminars, and media opportunities. For more
information go to www.KelliCalabrese.com
or e-mail Kelli@KelliCalabrese.com