Weekly Wellness: Burn 200 calories quick

1 year 5 months 2 weeks 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
(CNN) -- The bomb used by the Saudi-led coalition in a devastating attack on a school bus in Yemen was... More >>
1 day ago Friday, August 17 2018 Aug 17, 2018 Friday, August 17, 2018 7:41:13 PM CDT August 17, 2018 in News
(CNN) -- A judge has ordered a mental evaluation for the man accused of starting the Holy Fire that has... More >>
1 day ago Friday, August 17 2018 Aug 17, 2018 Friday, August 17, 2018 7:14:03 PM CDT August 17, 2018 in News
JEFFERSON CITY (AP) — An ethics panel says there's reason to believe that former Missouri Gov. Eric Greitens broke the... More >>
2 days ago Friday, August 17 2018 Aug 17, 2018 Friday, August 17, 2018 5:43:44 PM CDT August 17, 2018 in News
JEFFERSON CITY - A community Facebook post on a Jefferson City page said a student got dropped off at the... More >>
2 days ago Friday, August 17 2018 Aug 17, 2018 Friday, August 17, 2018 5:22:00 PM CDT August 17, 2018 in News
BRANSON (AP) — A former employee of a southwestern Missouri paddlewheel tourist boat alleges in a lawsuit that he suffered... More >>
2 days ago Friday, August 17 2018 Aug 17, 2018 Friday, August 17, 2018 4:36:01 PM CDT August 17, 2018 in News
LINN- Forbes Magazine named State Technical College of Missouri as the third best two-year trade school in the country. ... More >>
2 days ago Friday, August 17 2018 Aug 17, 2018 Friday, August 17, 2018 3:44:00 PM CDT August 17, 2018 in News
COLUMBIA (AP) — The Islamic Center of Central Missouri in Columbia is finally moving forward with an expansion project after... More >>
2 days ago Friday, August 17 2018 Aug 17, 2018 Friday, August 17, 2018 2:37:00 PM CDT August 17, 2018 in Top Stories
HOLTS SUMMIT - The Daniel Boone Regional Library is a step closer to expanding its reach into Holts Summit. It... More >>
2 days ago Friday, August 17 2018 Aug 17, 2018 Friday, August 17, 2018 2:36:00 PM CDT August 17, 2018 in News
JEFFERSON CITY — Charles Juden, director of the Department of Public Safety, will step down at the end of August.... More >>
2 days ago Friday, August 17 2018 Aug 17, 2018 Friday, August 17, 2018 12:59:00 PM CDT August 17, 2018 in News
JEFFERSON CITY — Federal prosecutors announced Friday the indictment of a Fulton man for trying to engage in sexual activity... More >>
2 days ago Friday, August 17 2018 Aug 17, 2018 Friday, August 17, 2018 12:35:00 PM CDT August 17, 2018 in News
INDEPENDENCE, Mo. (AP) — A 48-year-old Missouri man who stabbed his wife to death while their three children hid in... More >>
2 days ago Friday, August 17 2018 Aug 17, 2018 Friday, August 17, 2018 10:12:00 AM CDT August 17, 2018 in News
CAMDENTON, Mo. (AP) — The Missouri State Highway patrol says a 33-year-old man died after he was thrown from a... More >>
2 days ago Friday, August 17 2018 Aug 17, 2018 Friday, August 17, 2018 7:45:00 AM CDT August 17, 2018 in News
MOBERLY - The Moberly Police Department responded to an armed robbery at the Break Time convenience store on U.S. Highway... More >>
2 days ago Friday, August 17 2018 Aug 17, 2018 Friday, August 17, 2018 7:35:00 AM CDT August 17, 2018 in News
TUSCUMBIA (AP) — The trial of a 59-year-old man facing a capital murder charge in the 1984 death of a... More >>
2 days ago Friday, August 17 2018 Aug 17, 2018 Friday, August 17, 2018 4:23:00 AM CDT August 17, 2018 in News
JEFFERSON CITY - Ninety-one people have died in impaired driving accidents so far in 2018. The Missouri Coalition for... More >>
2 days ago Friday, August 17 2018 Aug 17, 2018 Friday, August 17, 2018 4:00:00 AM CDT August 17, 2018 in News
MOBERLY - A severe thunderstorm brought half-dollar sized hail and hundreds of power outages to Randolph County Thursday evening. ... More >>
2 days ago Thursday, August 16 2018 Aug 16, 2018 Thursday, August 16, 2018 10:05:00 PM CDT August 16, 2018 in News
JEFFERSON CITY - Three Indiana men involved in the armed robbery of a Walgreens pharmacy were indicted Thursday by a... More >>
2 days ago Thursday, August 16 2018 Aug 16, 2018 Thursday, August 16, 2018 9:32:00 PM CDT August 16, 2018 in News
COLUMBIA - The Public Transit Advisory Commission (PTAC) is pushing back over proposed budget cuts to the city's public transit... More >>
2 days ago Thursday, August 16 2018 Aug 16, 2018 Thursday, August 16, 2018 7:46:00 PM CDT August 16, 2018 in News
Columbia, MO
Broken Clouds 82°
6pm 83°
7pm 78°
8pm 79°
9pm 77°