9 Exercises that Burn 200 Calories in under 3 minutes

Many studies and experts say that only 20 minutes of exercise a day can boost your metabolism and help you lose weight.

In а study conducted in 2012, included five healthy men who performed a specific interval training on a stationary bicycle. The training was combined with five 30-second intense intervals and four minutes of easy cycling in between. The rest of the day the men were sedentary, but they ended up burning 200 more calories, than in the days when they didn’t exercise at all.

It’s encouraging for all of you who can never seem to fit a full workout into your day.

Here are 9 intense exercises, that can be done anywhere. You should perform them at maximum intensity, sticking with one, or choosing five exercises to do for 30 seconds each!


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Challenge all your muscles by quickly moving from standing to squatting to push-up position.

Jumping jacks.

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These moves can be done anywhere and pump up your heart rate in no time.

Mountain climbers.

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This is a cardio move that helps strengthen core and legs muscles as well.


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This exercise is combined with plank-to-squat moves, it seems simple and can be done in 30-second bursts.

Running upstairs

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You’ll get the added bonus of a toned backside if you run up and down the stairs at home or at your office.

Walking lunges

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The lunges improve the development of balance, strengthening your lower body and core. Do these move energetically, and be sure that your form stays correct to prevent knee or ankle strain.

High knees

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Engaging your core and pumping your arms run in place. Keep your knees high as you do your speed bursts, maintain an upright posture.

Lateral hops

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Perform small jumps side to side, like you are jumping over an invisible line.

Jump squat

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Begin in a regular squat, then engaging your core jump up explosively.
When you are landing, lower your body back into the squat position. That completes one rep. Landing should be with control as quietly as possible.