These Indoor Exercises Burn 200 Calories in Just 10 Minutes and Beat the Winter Blues
As temperatures drop, staying active becomes a serious struggle, with 56 percent of Americans admitting they skip workouts in winter. And let’s be honest, who really wants a chilly 6 a.m. wake-up call when staying warm under the covers sounds much better? But winter doesn’t have to mean hibernation. Trainers say the colder months are actually the perfect time to focus on short, efficient workouts that keep calories burning and energy levels high.
ZAVA’s fitness experts crunched the numbers to reveal the top calorie-burning exercises, and some of them can burn nearly 200 calories in just 10 minutes. No more excuses about not having time. Pick your favorite exercise and spend at least 10 minutes putting in some hard work for a high calorie burn.
Related: The Best Cardio HIIT Workouts to Burn Fat
Exercises That Burn the Most Calories
The chart below is shared courtesy of ZAVA. The results were calculated taking into account the average weight of U.S. residents, which is 201.7 pounds for men and 173.9 pounds for women.
MET (metabolic equivalent) is a measurement used to estimate energy expenditure during physical activity. To calculate how many calories you burn per minute during an activity, use this formula: MET * 3.5 * weight (in kg) / 200 = calories per minute.
C/o ZAVA
Running on a Curved Treadmill
Coming in at the top spot is running on a curved treadmill at 7 to 7.9 miles per hour, which burns 192 calories for men and 166 for women in just 10 minutes.
Unlike standard treadmills, these self-powered machines mimic natural running mechanics, engaging glutes, hamstrings, and calves more effectively while putting less stress on your joints. They're a great way to train sprints and work through speed intervals.
Jump Rope, HIIT, Rowing, and Shuttle Runs
After curved treadmill running, several exercises rank just behind in calorie burn, each torching roughly 176 calories for men and 152 for women in just 10 minutes. A quick jump rope session packs a punch, too, boosting endurance, explosiveness, coordination, and even bone density. Rowing offers a full-body challenge, strengthening muscles, improving posture, and supporting heart health.
Meanwhile, short bursts of high-intensity interval training keep metabolism elevated long after the workout ends and enhance VO₂ max. Shuttle runs round out the list, sharpening acceleration, speed, and overall aerobic fitness—making them a staple in sports training routines.