Grab your water bottle, cue up your playlist and let’s squeeze in a workout — you might be surprised how far just 10 minutes can take you.
Let’s be honest: when the sun’s shining, it’s a lot easier to lace up your trainers and get moving.
In fact, research shows that summer is officially the UK’s most active season — with nearly half of us staying on top of our fitness routines. Compare that to the colder months, when more than 75% of Brits admit they ditch exercise altogether, and it’s clear: now’s the time to make the most of the momentum.
But if you’re juggling work, kids, social plans or all the above, you want your workouts to work harder for you.
So, which exercises give you the biggest calorie burn in the shortest amount of time?
Read more: Is cardio or weight training better for weight loss & fat burn?
Which exercise burns the most calories?
If you’ve ever wondered what those curved treadmills at the gym are for, you’re not alone, but it turns out they’re one of the most effective calorie-burning tools out there.
According to a recent study by online doctors Zava, running on a curved treadmill at around 7 to 7.9 mph can torch up to 155 calories in just 10 minutes for women (even more for men). That’s huge.
So why the curve? Unlike regular treadmills, these are self-powered — meaning you provide the momentum. This mimics outdoor running more closely, engages more muscles (hello glutes, hamstrings and calves) and is kinder to your joints.
If you drop the pace, your calorie burn takes a serious dip, so keeping up that moderate intensity is key.
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What other exercises burn a lot of calories?
If you don’t have access to a curved treadmill or just don’t love running, don’t worry. The study found several other workouts that come in a close second, each burning around 142 calories in 10 minutes.
They are as follows:
- Skipping
- Rowing
- HIIT (high-intensity interval training)
- Shuttle runs
Skipping might bring back playground memories, but don’t underestimate it — it’s one of the most effective, affordable workouts around. It builds cardio fitness, muscle strength, even bone density (a small 2015 study found women who skipped twice a day for eight weeks had stronger hips). Plus, you can tailor it to your fitness level and squeeze it in at home or on the go.
Rowing is a full-body powerhouse. It boosts endurance, tones muscles and can even help correct your posture — all while being very low impact.
HIIT involves short bursts of intense movement (think burpees, squat jumps, mountain-climbers) followed by brief rest. It’s perfect if you’re short on time and it keeps your metabolism elevated for hours after your session. It also improves your VO2 max, which is a fancy way of saying it makes your heart and lungs stronger.
Shuttle runs (short sprints back and forth) are often used by athletes for a reason. They improve speed, stamina and explosive power, and they’re brilliant for anyone looking to level up their cardio game.
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Exercise is not just about burning calories
Of course, not every workout has to be high intensity to be worthwhile.
While yoga and Pilates don’t burn many calories — around 30–36 in 10 minutes — they offer something equally important: mental clarity, flexibility and core strength.
They might not be your go-to for quick calorie burn, but they’re still essential parts of a well-rounded routine.
