8 Exercises To Burn 150 Calories In 5 Minutes

(I have tried some of these and even trying ti implement them into my exercise routines for 2016).


Did you eat too many calories today? Some days we are confronted, enticed and bamboozled with extra calories. Melt extra calories before they land on your hips (or waist). Get moving! Burning calories is easing if you know the right exercises.

The key to quickly burning calories is intensity; the greater the intensity, the quicker the burn.  

Remember to keep proper technique and form when doing any exercise to avoid strain and pain. Turn on your best workout music and burn! Try these 150 calorie-consuming exercises that take only five minutes!

1. Burpees

Named after a New York City physiologist, Royal H. Burpee, a Burpee can melt calories. It is a traditional exercise that works your entire body.

  1. Begin in a standing position.
  2. Drop to a squat, placing hands flat on the ground.
  3. Kick both feet back simultaneously, keeping palms on the ground and arms extended.
  4. Return to the squat position. Jump up and return to starting position.
  5. Do one rep in basic 4-count rhythm.
  6. Repeat as fast as you can for five minutes.
  7. 150 calories – zapped!

2. Mountain Climbers

This is a cardio exercise that works as hard as you want it to. Build stamina in core and leg muscles while feeling the burn.

  1. Begin on the floor in a pushup position.
  2. Let your hands and toes support your weight.
  3. Bend your right leg as if climbing, keeping your left leg extended.
  4. Switch as fast as you can between your right and left leg for five minutes.

3. Walking Dumbbell Lunge

Add dumbbells to this exercise for greater intensity.

  1. Start by standing with your feet hip-width apart.
  2. Grasp your dumbbells (five to seven pound).
  3. With back straight, step forward with your right leg.
  4. Keep your knees flexed so that your hips drop naturally.
  5. Drive the heel of your right foot to return to starting position.
  6. Stride forward, walking for five minutes.
  7. Feel the burn in your thighs and glutes as you melt calories.

4. Stool Up

This is an easy exercise that tones your glutes and thighs, as well as burn calories.

  1. Tuck your tummy to get more from this exercise.
  2. Using a box, step or stool, begin by lifting your legs to touch the stool with your toes.
  3. You can easily switch this exercise out for a Step up, stepping completely onto the stool and then stepping off.
  4. Alternate feet as quickly as you can.

5. Jumping Jacks

Yeah, you know how to do jumping jacks. Get to it. Speed it up.  It’s an all-over body workout that can energize your day.

  1. Add leg/wrist weights to create resistance and a greater burn.
  2. Focus on intensity while jumping; extend arms and legs to create a hot sweat that will burn for hours.

6. Knee Highs

For a great cardio burst, try knee highs. Find a spot to run in place.

  1. Lift your knees as high as you can, as fast as you can, to burn 150 calories (or more) pronto.
  2. Your posture should be straight and your tummy tucked.
  3. If you are not sweating after five minutes, you are not running in place fast enough.

7. Take The Stairs

Do not walk. Run. Doesn’t matter where, just take on the stairs at a fierce run for 5 minutes and you will burn 150 calories. Your heart rate will increase and your fanny with thank you, too. Taking the stairs is a natural exercise that is easy to do. You can find a flight of stairs just about anywhere. But, you will need to run the stairs to burn those calories.

  1. If you want to add more intensity to stair climbing, add wrist and/or leg weights.

8. Lateral Hops

Hop just like a bunny, but sideways. Lateral hops require balance and stamina.

  1. Wear shock-absorbing athletic shoes for this exercise so that when you land your knees are not taking a pounding.
  2. Take small jumps from side to side.
  3. Hop to it!

Exercising can have after-burn benefits, too. Choose one of these exercises at high intensity for five minutes to burn 150 calories, or mix them up in 60 minute intervals to avoid boredom. As with any exercise program, check with a professional fitness trainer/expert for proper form and technique. It takes a lot of stamina and energy to 150 calories in five minutes. If you are out of shape and are not used to a strenuous workout routine, consult with your healthcare professional for the appropriate exercises for your fitness level, then build your endurance. Patience, practice and dedication will help you to meet your fitness goals.

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Comments (8)

  1. willsblog

    Wow, great tips and tricks! Thanks!

    December 29, 2015
  2. Bettymom

    All great, and almost all completely impossible for me to try. I might manage a few jumping jacks, but not for five minutes. Good stuff, though.

    December 29, 2015
    1. knights68

      yeah, those jumping jacks are tough for me too, not my favorite thing to try much less the coordination (I lack it). lol. You know, you can always try these things in a chair, or otherwise in a position that is most comfy for you. A little of something is way way better than a lot of nothing, ya know? Just sayin

      December 29, 2015
      1. Bettymom

        When you’re right, you’re right!

        December 30, 2015
  3. Munkyman

    A ggod habit is also to not eat or drink anything but water for an hour after working out.

    December 29, 2015
    1. Munkyman

      Sorry writing on my tablet ducks.

      December 29, 2015
      1. knights68

        lol it’s all ggod!

        December 30, 2015
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    May 31, 2017