The 100-Calorie Workout

woman stretching outside

What hindrances do you encounter when it comes to workouts? Lack of money? Lack of time? Nobody to exercise with? Well, here is some good news: You do not need all of those mentioned above to burn away calories and fats. Below is a list of exercises you can do anywhere, any place. If you are really up for it, you can burn 100 calories in a span of 20 minutes! Not bad, right?

So, ready to burn a quick 100 calories? Do the following exercises in sequence.

  • 100 Jumping Jacks
  • 90 Crunches
  • 80 Squats
  • 70 Leg Lifts
  • 60 Jumping Jacks
  • 50 Crunches
  • 40 Squats
  • 30 Leg Lifts
  • 20 Jumping Jacks
  • Run for 10 minutes

These strength and cardio workouts can be completed within 15-20 minutes. Not only are you burning at least 100 calories, you will continue to burn calories after your workout.

According to a fitness director from Washington, DC, Mr. Andrew Kubala, the 100-calorie workout is intended to focus on the core, lower body, muscle endurance and cardiovascular. He also mentioned that the entire pain and time spent on this workout are worthy if done properly.

Kubala also noted that if the workout is performed correctly, about 200 to 550 calories can be burned depending on the duration, intensity of your workout and also your weight. Kubala recommended to focus on your form and to always pay attention to your body.

He also believed that if you have not been exercising for months; do not get down on an intensive exercise routine like this, instead build up to it. He also didn’t suggest the workout for individuals with injuries in the lower body nor has risk factors for any cardiovascular conditions.

What’s great about this workout is that you can do it at home, without the use of machines and in a matter of 20 minutes or less. Begin with 100 jumping jacks to get your heart rate pump up and then stretch out the muscles in your lower body, which you are going to use later. Then follow the 90 crunches, 80 squats and 70 leg lifts. And by the time you are on the leg lifts, you are going to feel sore. Always keep in mind to concentrate with each of the exercises and do them correctly to work up your body to the fullest.

After the leg lifts, you do another set of 60 jumping jacks, 50 crunches, 40 squats, 30 leg lifts and a last set of 20 jumping jacks. End your workout by running for 10 minutes and then hydrate properly. A word of caution: you can still feel your calves after 2 days.