Weekly Wellness: Burn 200 calories quick

8 months 2 weeks 5 days ago Monday, February 27 2017 Feb 27, 2017 Monday, February 27, 2017 12:59:00 PM CST February 27, 2017 in News
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA - "Not enough time" is one of the most frequently-used reasons to not exercise. What if I told you that you could burn 200 calories in 20 minutes or less...?

In a recent study, five healthy men performed sprint interval training on a stationary bicycle (five 30-second intense intervals with four minutes of easy cycling in between). Although the men were sedentary the rest of the day, they ended up burning 200 more calories during the days they did the short bout of exercise than the days they didn't exercise at all.

Even though this was a small study, the results are reason enough to add intense intervals into your workout routine. Here are 10 intense exercises you can do anywhere for 2.5 minutes so you too can reap the after-burn benefits. Perform these at maximum intensity; you can break them into 30-second or one-minute intervals.

Burpees: Swiftly moving from standing to squatting to push-up position challenges all your muscles.

Jumping jacks: These do-anywhere moves pump up your heart rate in no time.

Mountain climbers: This cardio move helps strengthen legs and core muscles as well.

Frogger: This plank-to-squat move seems simple, but you'll feel it as you do your 30-second bursts. Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor, then jump back to plank. Repeat in a quick succession.

Running stairs: Run up and down the stairs at home or at your office.

Walking lunges: These lunges help you develop balance while strengthening your core and lower body.

High knees: Run in place while engaging your core and pumping your arms. The goal should be to keep your knees high and maintain an upright posture as you do your speed bursts.

Lateral hops: Make small jumps side to side as if you are jumping over an invisible line.

Jump squat: Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

Box step: Find a step, stool, or box and lightly tap your left toes to the box, then jump to switch feet, bringing the right toes up

If you’re feeling really motivated, create a workout involving ALL of the above… I promise you’ll definitely feel the burn.

(Source: http://www.popsugar.com/fitness/Short-Exercises-Burn-200-Calories-25455818#photo-25455818)

More News

Grid
List
ST. LOUIS (AP) — St. Louis police officers will be required each month to read and acknowledge an order reiterating... More >>
36 minutes ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 12:48:28 PM CST November 17, 2017 in News
DONIPHAN (AP) — Authorities are investigating an unusual drowning in the Current River. The Missouri State Highway Patrol... More >>
40 minutes ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 12:44:22 PM CST November 17, 2017 in News
JEFFERSON CITY - Police have arrested a suspect accused of stealing several items, including handguns, from unlocked cars. It comes... More >>
1 hour ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 11:54:00 AM CST November 17, 2017 in News
MACON - Macon's fire chief said a business outlet is a total loss after a severe fire that started Thursday... More >>
1 hour ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 11:41:00 AM CST November 17, 2017 in News
JEFFERSON CITY (AP) — The Missouri Department of Agriculture is altering its rules for use of BASF's dicamba herbicide on... More >>
2 hours ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 10:46:49 AM CST November 17, 2017 in News
JEFFERSON CITY (AP) — Missouri Sen. Claire McCaskill says she's giving away $30,000 that fellow Democratic Sen. Al Franken's leadership... More >>
3 hours ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 10:16:00 AM CST November 17, 2017 in News
CAPE GIRARDEAU (AP) — Officials with the Missouri State Highway Patrol are searching for the driver who struck a scooter,... More >>
4 hours ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 9:22:54 AM CST November 17, 2017 in News
ST. LOUIS (AP) — St. Louis fire officials call it amazing that no one was hurt when part of a... More >>
4 hours ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 8:43:18 AM CST November 17, 2017 in News
COLUMBIA- Congresswoman Vicky Hartzler is in Columbia Friday to meet with local business owners to hear their input on the... More >>
5 hours ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 7:50:00 AM CST November 17, 2017 in News
COLUMBIA – The Columbia Regional Airport has seen a record-breaking number of fliers this holiday season. It’s the first... More >>
10 hours ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 3:14:00 AM CST November 17, 2017 in News
COLUMBIA - The Columbia Parks and Recreation Commission met Thursday night in front of a small crowd to discuss agreements... More >>
11 hours ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 1:30:00 AM CST November 17, 2017 in News
Fulton - Prom season came early this year in North Callaway, with the Future Farmers of America club giving senior... More >>
17 hours ago Thursday, November 16 2017 Nov 16, 2017 Thursday, November 16, 2017 8:18:00 PM CST November 16, 2017 in News
JEFFERSON CITY - Jefferson City High School students, parents and friends came together for a prayer vigil Thursday night for... More >>
17 hours ago Thursday, November 16 2017 Nov 16, 2017 Thursday, November 16, 2017 8:09:00 PM CST November 16, 2017 in Top Stories
LAKE OF THE OZARKS - The intersection of Highway 54 & Route W could see a $10-$12 million makeover in... More >>
18 hours ago Thursday, November 16 2017 Nov 16, 2017 Thursday, November 16, 2017 7:12:00 PM CST November 16, 2017 in News
COLUMBIA - Missouri's October unemployment rate of 3.5 percent was the lowest for the state in over 17 years, according... More >>
18 hours ago Thursday, November 16 2017 Nov 16, 2017 Thursday, November 16, 2017 6:57:00 PM CST November 16, 2017 in News
COLUMBIA - Everybody Eats held an event to help the community have food on the table for Thanksgiving. Almeta... More >>
18 hours ago Thursday, November 16 2017 Nov 16, 2017 Thursday, November 16, 2017 6:53:00 PM CST November 16, 2017 in News
JEFFERSON CITY – Some Jefferson City residents are hoping to save five dilapidated but historic houses from demolition by getting... More >>
18 hours ago Thursday, November 16 2017 Nov 16, 2017 Thursday, November 16, 2017 6:44:00 PM CST November 16, 2017 in Top Stories
JEFFERSON CITY - Gov. Eric Greitens announced Thursday he appointed 27 people to serve on state boards that work to... More >>
18 hours ago Thursday, November 16 2017 Nov 16, 2017 Thursday, November 16, 2017 6:44:00 PM CST November 16, 2017 in News
Columbia, MO
Broken Clouds 61°
2pm 61°
3pm 62°
4pm 63°
5pm 63°

Select a station to view its upcoming schedule:

Coming Up Next

1:00p
Days of Our Lives
2:00p
The Dr. Oz Show
3:00p
Dr. Phil
1:00p
Maury
2:00p
Maury
3:00p
The Robert Irvine Show

Tonight's Schedule

7:00p
Blindspot
8:00p
Dateline NBC
7:00p
Crazy Ex-Girlfriend
8:00p
Jane the Virgin
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld