4 Exercises That Burn 200 Calories in Under 3 Minutes

When it comes to exercise, there are a number of ways you can approach it. Some people prefer to focus on low-intensity movements like yoga, Barre and Pilates, which still provide a burn but is far more gentle compared to other styles of exercise. High-intensity interval training (HIIT), on the other hand, is a fast-paced form of movement that gets your heart pumping quickly.

Diving into HIIT style exercise is preferable for many people, as it’s a relatively easy way to get your blood pumping, get sweaty and burn calories. And, while Australia’s Physical Activity and Sedentary Behaviour Guidelines recommend moving your body for 30 minutes on five of the seven days of the week, sometimes you just want to your exercise to be both quick and effective.

It’s possible to achieve this, with a study from 2012 finding that exercisers can burn as many as 200 extra calories (over 800 kilojoules) in as little as two-and-a-half minutes of concentrated effort per day. According to Science Daily, the only catch is that these exercises must be completed at maximum capacity for just under three minutes to achieve these results. As the leader of the research, Kyle Sevits, notes: “Motivating yourself can be very hard,” of this exercise style. “The way this could work in the real world is with the guidance of a personal trainer.”

For those moments when you’re pressed for time and want to smash out a quick workout, here are a few movements that burn over 800 kilojoules (200 calories) in just three minutes. Be ready to sweat, a lot!

Burpees

The higher the intensity in which you complete your burpees, the more kilojoules you’ll burn doing this exercise. According to Healthline, burpees also help to build muscle strength and endurance in your legs, buttocks, abdomen, arms, chest and shoulders.

To complete a burpee, start in a squat position with your knees bent and back straight. Your feet should be shoulder-width apart. Then, place your hands on the floor in front of you, just inside your feet. Jump your feet back, landing softly on the balls of your feet to form a straight line from your heed to your feet. Jump your feet back so they land outside of your hands and reach your hands up, jumping into the air.

Voilà — you’ve completed a single burpee. Now, repeat for just under three minutes and see how you feel! Head to YouTube for a tutorial if you need a little visual help on how to complete this exercise.

Mountain Climbers

Another popular HIIT movement, mountain climbers target your whole body, especially your arms, shoulders, core and quads. Not only will this exercise get your heart pumping, but it can be performed anywhere. The premise of mountain climbers is that you’re basically running while on the floor.

To do so, start in a plank position with your arms and legs both out long. Pull your abs in and keep your body straight while pulling your right knee to your chest. Then, quickly switch and pull your left knee in. Continue to switch knees and repeat this movement for three minutes. If you need a visual reference, there are a number of how-to videos on YouTube.

Jumping Jacks

Jumping Jacks might remind you of your primary school days but this exercise is actually super effective. This movement works the whole body including your heart, lungs and muscles. According to Healthline, your glutes, quadriceps and hip flexors also get a good workout from this exercise.

To complete, stand straight up with your feet apart and your hands by your side. Then, jump up into the air, spreading your legs apart and moving your hands over your head. Repeat this movement for three minutes to work up a sweat.

Jump Squat

Intensify the basic squat by adding a jump into the exercise. According to Very Well Fit, jump squats work your lower body muscles as well as your core, abdominals, glutes, hamstrings and lower back. This movement is perfect for at-home workouts as it doesn’t require a lot of room to execute.

To complete a jump squat safely, start by standing with your feet shoulder width apart and your knees slightly bent. Bend your knees into a squat position before propelling yourself off the ground and extending your legs to jump. Upon landing repeat the movement. Head to YouTube if you’d like a visual tutorial.