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Sweat. Burn. Transform

  • Science-Backed Strategies: High-Intensity Interval Training (HIIT) burns 25-30% more calories than steady-state running.
  • Zero Equipment Needed: Bodyweight exercises like burpees and jump squats deliver explosive results.
  • Metabolic Afterburn: Short bursts of intensity keep your body burning calories for up to 48 hours.

  • Time-Efficient: Perfect for busy schedules—achieve more in 10 minutes than a 30-minute jog.
  • Adaptable for All Fitness Levels: Modifications provided for beginners to advanced athletes.

Key Points

  1. Why 10-Minute Workouts Outperform Running
  • Running burns ~100 calories in 10 minutes (for a 150-lb person). HIIT can burn 150+ calories in the same time.
  • Excess Post-Exercise Oxygen Consumption (EPOC) from intense workouts elevates metabolism long after the session.
  1. Top 7 Workouts That Crush Running’s Calorie Burn
  • Tabata Intervals: 20 seconds max effort, 10 seconds rest (8 rounds). Example: Sprint intervals or kettlebell swings.
  • Burpee Blast: 10 minutes of non-stop burpees (modify with step-back burpees for beginners).
  • Plyometric Power: Jump squats, box jumps, and skater jumps ignite fast-twitch muscle fibers.
  • EMOM (Every Minute on the Minute): Perform 12
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