jumping jacks

I recently touted this awesome exercise in my new Change It Up column as a way to boost your fitness levels within your existing workout. The average person can burn up to 100 calories by performing Jumping Jacks for just 10 minutes. But dont expect to be able to work for 10 minutes nonstop. Make no mistake.

Begin stretching muscles of legs and arms.i.e. hamstrings, quadriceps, glutes, calves, shoulders, back, triceps, biceps. Stretching is very important in this exercise to avoid injury.

Whether in your house or at work, using the stairs for exercise is great. It doesnt get any easier to exercise people. Simply walk up and down for your stairs for 10 minutes and burn 100 calories. And if you feel especially energetic, run or take them two at a time.

Its no secret that our automated society is a huge contributor to our lack of activity. Well instead of going to the car wash, break out the bucket and sponge and get washing. The personal trainer in me says be sure to switch hands when washing but however you do it car washing is a great functional activity. It uses all the muscles in the body in various planes of motion. Youll see 100 calories gone in about 30 minutes.

Ok so maybe these shouldnt be listed in the easiest ways to burn 100 calories, but you all know theyre my favorite! Id estimate that if you were able to perform burpees for 5 minutes straight youd certainly hit the big 100. And the reason is simple theyre freakin hard and use every ounce of your body. When it comes to time versus benefit ratio, its hard to top a burpee.

If youve got an axe or even a sledgehammer youve got a terrific tool to burn 100 calories in 10 minutes. Medicine ball chops are simply gym versions of the real thing, and we all know the real deal is always better. Again, be sure to switch sides and swing with both arms to make sure you stay balanced. Chops are great for overall body and cardiovascular conditioning.

My second most favorite exercise is the jump squat. I love how my legs get that rubbery feeling and when Im done I have a hard time walking. Plus they also seriously challenge your endurance and tap into the fast twitch muscle fibers. You cant jump squat for 10 minutes straight, but you can shoot for sets of 25 50 with 60 seconds rest between. In 10 minutes you should hit the magic number.

Yep more housework! Did you know cleaning the carpet with a vacuum could burn 100 calories in about 20 minutes? As with the lawn, I like to speed along with this chore. I know it sounds funny, but I switch the arms I push with and really get a burn in my shoulders! Plus I like making those fancy designs in the carpet.

It is true, I have taken Zumba and no, theres no video! And let me tell you, dancing is hard and burns a ton of calories. But you dont need to take a full hour long class to reap the benefits. Just 20 minutes of dancing will burn about 100 calories. So grab your iPod or tune in to your favorite music station and move those hips.

We generally associate burning calories with hard work and high level exercise. But even a leisurely bike ride with family and friends burns calories. During a nice easy ride, in about 30 minutes you can burn 100 calories and enjoy the great outdoors and good company.