What’s the quickest way to burn 100 calories indoors?

The best exercises to burn calories are almost as fast as you consume them.


Every time I study the energy value of various foods (especially tasty ones), I am amazed at the glaring imbalance between the rapid accumulation of calories and their terribly slow burning. We can eat just one tiny chocolate bar without even noticing this process, and then pay for long hours in the gym for this little pleasure. Simply sit once at the festive table, and after that you will have to register for a long time on the nearest treadmill. No, it's terribly unfair! But there is a way out of this situation.

1. Stairs and burpies
There is no better way to get a load on the whole body than interval training. Combine exercises of different intensities for maximum results in the shortest time. For example, try to climb up the stairs, make a few burpies at the top, and then go down. Repeat this for 10 minutes.
2. Climbing
You can quite successfully walk and run on flat ground, but when you try to climb up a steep wall, you will understand that this is a rather difficult task. Such a training will not only help you burn about 118 kilocalories in 10 minutes, but also show how really important your excess weight is.
3. Exercise bike
Intensive training on the simulator, which includes segments of normal intensity and sprints, will help you burn 139 calories in 10 minutes.

4. Football

You won’t spend a lot of energy just standing on the field, but an intense fight for the ball, acceleration and dribbling will deprive you of 107 kilocalories in 10 minutes. It is also an excellent workout for the whole body, because it includes many different movements, not only for the legs, but also for other muscle groups.
5. Dumbbells
Simple exercises with dumbbells, performed with the maximum level of intensity, can load you in 10 minutes almost like a long workout. Various jumps, squats and swing weights with weights will help not only lose extra pounds, but also gain beautiful muscles.
6. Rope
There is no better way to accelerate your pulse without leaving your place than to jump rope. If you do this even at a moderate pace (this is when you can still talk in the process), then your body will lose about 107 kilocalories in 10 minutes. Of course, many will not be able to jump so much time, so try to do it for 40 seconds, and then rest for 20 seconds. And so 10 times in a row.

7. Step

Step aerobics is still one of the best ways to burn many calories in a small amount of time - up to 107 kilocalories in 10 minutes. This is intense aerobics using any step that simulates a step. The movements performed during the training are completely natural and accessible to anyone, regardless of health status or level of training. In addition, classes in this type of physical activity do not require expensive equipment - they can easily be done at home.
8. Jumping
You generally will not need any equipment for classes according to the plyometric methodology, but with their help you can lose about 100 kilocalories in 10 minutes. Plyometric exercises use explosive, quick movements to develop muscle strength and speed. One of the main exercises of this technique is a deep jump.
9. Martial arts
You may not be a great fighter, but the increased shock work with the punching bag will take 107 kilocalories from you in just 10 minutes. Want more great results? Then put on gloves with weighting agents and you can leave in the hall up to 300 kilocalories in 22 minutes.

50 ways to be more successful at the gym

This answer is going to be a little different. I am going to make this super simple; here is a list of 50 ways to be more successful at the gym.





  1. Start Today
  2. Work out at home if you have to
  3. Drink a lot of water - at least 8 glasses a day. The more the better.
  4. Compound lifts are very useful (especially if you’re a beginner)
  5. For arm workouts, isolate biceps and triceps (don’t rely too much on compound lifts for arms)
  6. Perform squats and deadlifts at least once per week
  7. Don’t skip leg day
  8. Include at least one rest day per week
  9. Consider supplements (whey protein and pre-workouts are good)
  10. Make sure your diet is in order to be more motivated and healthy
  11. Include low-fat proteins (chicken, steak, etc.)
  12. Always have a healthy breakfast
  13. Spend the 1st hour of the day wisely
  14. Remember basic dietary advice (i.e. eat fruits and vegetables)
  15. Avoid smoking and alcohol at all costs
  16. Before you go to the gym, have a shower and ensure you feel ready to take on the day
  17. Remember, gyms are open late; don’t use the ‘I get back from work late, I can’t go’ excuse
  18. If you don’t like supplements, eat fruits before the gym (bananas are the best)
  19. If you have a high fat level that you want to reduce, use HIIT
  20. It’s always useful to know workouts before you go to the gym
  21. If you don’t know any workouts, search YouTube for them
  22. Use pairs of muscle groups during workouts (for example, back and biceps, or shoulders and tricep)
  23. Listen to music or an audiobook in the gym to stay focused
  24. Always learn new ways to improve
  25. Free-weights are better than machines
  26. Machines do give good guidance on how the movement should be carried out which you can then use for free weights
  27. Consider using cables for different exercises
  28. Try to change-up your exercises/ workouts to avoid getting bored
  29. If you do get bored of the gym, try going at a different time than usual (for example if you go before work, go after work instead)
  30. Having good form is more important than weight
  31. Once you have the perfect form, you can increase the weight
  32. If the weight is too high to perform the rep effectively, reduce the weight
  33. Using a low weight isn't embarrassing; experienced gym-goers will find it cringy if you are using a high weight, but performing the rep terribly
  34. To perform a good rep, squeeze the muscle at the top and stretch it at the bottom
  35. For the best outcome, start your workout with high weight and low rep, then for the second half use less weight and more reps (this is best for hypertrophy)
  36. Know your exact goal and don’t change it until you achieve it. (i.e. if your goal is to be more shredded for summer, don’t then start eating loads and say ‘I can’t be bothered, I just won’t be shredded’)
  37. Whatever your goal is (i.e. to get stronger), learn the best way to do it
  38. Follow some fitness accounts on Instagram so you can learn more whilst you’re aimlessly scrolling
  39. Follow a website/ blog that teaches you about high protein meals to cook; there are loads for free online!
  40. Fall in love with the process instead of the outcome
  41. Be as consistent as possible
  42. Small changes lead to a big change
  43. Never make poor excuses
  44. Plan your week/ month
  45. Keep a gym diary to keep a track of your exercise plan
  46. If you want, take it into the gym to remember all the workouts and read any important notes (i.e. “keep back straight when performing deadlift”)
  47. Keep a track of your weight so you can see the results
  48. Take a picture at the start of your gym life to see what has changed after a while
  49. Take exercises to failure, or one rep off failure
  50. If you need any supplements or home-gym equipment, Click Here for a ready-made list from Amazon, containing the best products available.

Thank you for reading, I hope this helps. If you would like to contribute, feel free to comment any further points :)