Weekly Wellness: Burn 200 calories quick

5 months 3 weeks 3 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
COLUMBIA - Gov. Eric Greitens' surprising decision Tuesday to stay the execution of Marcellus Williams put a spotlight on executions... More >>
9 hours ago Tuesday, August 22 2017 Aug 22, 2017 Tuesday, August 22, 2017 7:26:00 PM CDT August 22, 2017 in News
COLUMBIA - In an era in which brick and mortar retail stores are falling by the wayside, Columbia's I-70 Business... More >>
9 hours ago Tuesday, August 22 2017 Aug 22, 2017 Tuesday, August 22, 2017 7:22:00 PM CDT August 22, 2017 in News
JEFFERSON CITY (AP) — Missouri Republican Gov. Eric Greitens is holding a question-and-answer session on Facebook. The governor will... More >>
10 hours ago Tuesday, August 22 2017 Aug 22, 2017 Tuesday, August 22, 2017 7:17:00 PM CDT August 22, 2017 in News
COLUMBIA – The Missouri Poison Center said snake bites are up this year compared to last. From January to June... More >>
10 hours ago Tuesday, August 22 2017 Aug 22, 2017 Tuesday, August 22, 2017 7:10:00 PM CDT August 22, 2017 in News
JEFFERSON CITY - A dozen protestors dropped off a petition with 200,000 signatures to Gov. Eric Greitens' office Tuesday urging... More >>
10 hours ago Tuesday, August 22 2017 Aug 22, 2017 Tuesday, August 22, 2017 7:00:00 PM CDT August 22, 2017 in News
JEFFERSON CITY – Lt. Gov. Mike Parson called on the Missouri Senate to go into a special session with the... More >>
11 hours ago Tuesday, August 22 2017 Aug 22, 2017 Tuesday, August 22, 2017 6:04:00 PM CDT August 22, 2017 in News
COLUMBIA - The District Downtown Columbia had decided to give people the chance to remember the total eclipse forever. Anyone... More >>
12 hours ago Tuesday, August 22 2017 Aug 22, 2017 Tuesday, August 22, 2017 5:02:00 PM CDT August 22, 2017 in News
COLUMBIA – School is back in session for Columbia students, but some school districts across the country are struggling with... More >>
12 hours ago Tuesday, August 22 2017 Aug 22, 2017 Tuesday, August 22, 2017 4:57:00 PM CDT August 22, 2017 in News
COLUMBIA - The Boone County Commission issued abatements for three Boone County properties Tuesday. One property is located on... More >>
13 hours ago Tuesday, August 22 2017 Aug 22, 2017 Tuesday, August 22, 2017 3:55:00 PM CDT August 22, 2017 in News
COLUMBIA - As part of Columbia City Manager Mike Matthes’ proposed budget for the upcoming fiscal year, paratransit rides will... More >>
13 hours ago Tuesday, August 22 2017 Aug 22, 2017 Tuesday, August 22, 2017 3:43:00 PM CDT August 22, 2017 in News
COLUMBIA - U.S. Representative Vicky Hartzler visited the Harry S. Truman Memorial Veterans’ Hospital Tuesday to talk to local veterans.... More >>
14 hours ago Tuesday, August 22 2017 Aug 22, 2017 Tuesday, August 22, 2017 3:13:00 PM CDT August 22, 2017 in News
COLUMBIA - A national organization doesn't want people to trash their special glasses from Monday's eclipse. Astronomers Without Borders... More >>
14 hours ago Tuesday, August 22 2017 Aug 22, 2017 Tuesday, August 22, 2017 2:29:00 PM CDT August 22, 2017 in News
JEFFERSON CITY (AP) — A Missouri lawmaker who temporarily posted a social media remark hoping for President Donald Trump's assassination... More >>
14 hours ago Tuesday, August 22 2017 Aug 22, 2017 Tuesday, August 22, 2017 2:26:00 PM CDT August 22, 2017 in News
KANSAS CITY (AP) — The family of a 15-year-old who was incarcerated for three weeks despite dash cam video proving... More >>
15 hours ago Tuesday, August 22 2017 Aug 22, 2017 Tuesday, August 22, 2017 1:27:00 PM CDT August 22, 2017 in News
COLUMBIA - The Vice President of Human Resources for the UM System, Jill Pollock, has resigned, according to the University... More >>
16 hours ago Tuesday, August 22 2017 Aug 22, 2017 Tuesday, August 22, 2017 12:56:00 PM CDT August 22, 2017 in News
THEODOSIA (AP) — The Latest on a girl whose burned remains were found in rural Missouri (all times local): ... More >>
19 hours ago Tuesday, August 22 2017 Aug 22, 2017 Tuesday, August 22, 2017 10:08:00 AM CDT August 22, 2017 in News
ST. LOUIS (AP) — The Latest on Missouri's planned execution of inmate Marcellus Williams (all times local): 5:45 p.m.... More >>
22 hours ago Tuesday, August 22 2017 Aug 22, 2017 Tuesday, August 22, 2017 6:30:00 AM CDT August 22, 2017 in News
COLUMBIA — Thousands of people traveled to Columbia and the surrounding cities to view a once in a lifetime event,... More >>
1 day ago Tuesday, August 22 2017 Aug 22, 2017 Tuesday, August 22, 2017 2:28:00 AM CDT August 22, 2017 in News
Columbia, MO
Broken Clouds 57°
6am 55°
7am 54°
8am 59°
9am 65°

Select a station to view its upcoming schedule:

Coming Up Next

5:00a
KOMU 8 News Today
6:00a
KOMU 8 News Today
7:00a
Today
5:00a
Paid Program
5:30a
Paid Program
6:00a
King of the Hill

Tonight's Schedule

7:00p
America's Got Talent
8:01p
Marlon
8:30p
Marlon
9:00p
Law & Order: Special Victims Unit
7:00p
Arrow
8:00p
Supernatural
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld