Intro: Let’s face it — some days are hectic. But squeezing in a short, effective workout is still possible. This 10-minute blast is built around one simple goal: burn 100 calories using high-effort movements that push your heart rate, build endurance, and fire up your metabolism.
Why 100 Calories?
- It’s a motivating benchmark — measurable, repeatable, and quick
- Helps create a consistent daily movement habit
- Works as a standalone workout or a finisher
- Encourages time-efficient fitness (perfect for the RB100 ethos)
The RB100 Method: To burn 100 calories in 10 minutes, you’ll need moderate to high intensity. How hard you work — not just what you do — is key. The average person burns 8–12 calories per minute with bodyweight exercises when working hard.
Sample 10-Minute Circuit (No Equipment)
EMOM x 10 Minutes (Every Minute on the Minute)
- 20 Jump Squats
- 15 Push-Ups
- 30 High Knees (each leg = 1)
- 10 Burpees
- 20 Mountain Climbers (each leg = 1)
- 10 Tuck Jumps
- 15 Jumping Lunges (total)
- 20 Sit-Ups
- 20 Jumping Jacks
- 100-Second Plank Hold to finish
Don’t rest between rounds. Set a timer and restart each new movement at the top of each minute. Scale reps to your level.
Advanced Option: Add Load or Speed
- Use a weighted vest or dumbbells
- Increase tempo with Tabata (20:10 work:rest)
- Add short sprints or rowing intervals
Real-World Use:
- Pre-meeting energy booster
- Travel workout with zero gear
- End-of-workday stress reliever
- Add-on to your main session as a fat-burning finisher
Pair it with:
- #2: 100 Push-Ups a Day Challenge — combine upper-body work
- #7: 100-Second Plank — core finishers
- #10: 100 Days of Fitness — log it as one of your daily efforts
Backed by Science:
