How To Build Strength & Torch Calories If You Only Have A Few Minutes

By Isadora Baum

If you're low on time for getting in your workout, you'll need to pick the most effective moves possible to blast those calories and tone some serious muscle. So, when putting together a ten minute circuit of power exercises, you'll want to activate all muscle parts: the legs, glutes, back, arms, and core, to make the most of your time and achieve total body definition.

Workout
credit: LEAFtv

Plus, as it's challenging to get in a sweat session during the week, this little calorie-crusher circuit is just what you need to stay in shape. One option? Carry a jump rope with you to work and do a few minutes throughout the day. Still, jumping rope isn't for everyone, and sometimes just plain body weight alone is preferable.

If you keep up with these ten minute routines daily, you'll likely see some awesome results over time. We got the list of the 4 best moves for your workout, when you don't have much time on your hands and need a quickie power burn. Rebecca Gahan, C.P.T., owner and founder of Kick@55 Fitness, a HIIT studio in Chicago, shares her tips below.

Burpees

"Burpees are the best total body movement and number 1 on this list. You are jumping in the air to expend calories, hitting the ground in push-up position to engage the core and chest muscles, and then using quads and hamstrings to propel the body back into the air," she explains.

All those parts together equal a major sweat and calorie burn. Plus, if you increase the number you do in a given period of time, you'll get an even more intense workout. *You can watch how to do modified burpees right this way!

Squat Jumps

"Doing squat jumps, as completed with full-range of motion, is a plyometric move that torches calories while leaning out the hamstrings, quads and glutes. The key is to squat all of the way to the ground and then jump as high as you can in the air while ascending," says Gahan.

By taking the time and effort to really go the distance in those jumps, with deep squats to really activate those legs and glutes, you'll notice some serious lower body shaping over time.

Workout
credit: LEAFtv

Push-ups

"Good old fashioned push-ups on the toes, not knees, are a major power move," says Gahan. And, set a goal for how many you want to do in a row, without stopping. "If you can complete 20 full push-ups consecutively, you will increase your heart rate, work your core, and lean out your upper body," she says.

Plus, you can also tack on a push up to other exercises. "Add in push-up to toe touch or push-up to pike to increase the caloric burn and challenge the core and upper body muscles more," says Gahan.

Skaters

"Skaters are a fantastic movement because this lateral plyometric movement can blast calories while leaning out the hip adductors/abductors, glutes, hamstrings, and quads all in one motion," says Gahan. And, go a step further? Hold a weight, like a dumbbell or medicine ball, in hand while do skaters. This extra weight will help burn even more calories.

Sample 10 Minute Workout

2 sets/30 seconds each exercise: 4 minutes total!

  • Burpees
  • Squat Jumps
  • Skaters
  • Push-Ups
  • AMRAP (As many reps as possible): 6 minutes total
  • 10 burpees. Decrease by 1 each set.
  • 20 squat jumps. Increase by 2 each set.
  • 20 skaters. Increase by 2 each set.
  • 20 push-ups. Decrease by 2 each set.