10 Minute 150 Calorie Fat Blaster

Posted on: June 9, 2011

I’ve tried this workout and it’s tough. I hate doing squat thrusts more than anything in the world, but they are effective. This is a simple total body cardio workout for when you are short on time. If you feel extra ambitious, try completing two to three circuits of the routine burning 300 to 450 calories!

10-Minute Workout: Fat Blaster                                                               

 Melt excess fat calories fast with this high-energy fat-blasting cardio routine. You’ll burn 150 calories in 10 minutes.

By Betsy Stephens; Photos by Chris Fanning

If you want to melt excess calories faster than snow, try this pumped-up cardio routine developed by Keli Roberts, creator of 10-Minute Cardio Kick Box. You’ll burn 150 calories in just 10 minutes.

Minutes 0:00 – 2:00: Jump Rope

• Begin by taking two jumps for each turn; land softly on balls of feet.

Minutes 2:00 – 3:00: Squat-Thrust Push-Up


• Stand with feet shoulder-width apart, arms by sides.

• Squat down, bringing hands to floor outside your feet.

• Jump legs back into a plank pose.

• Do one push-up.

• Hop feet to the inside of hands, then jump up, reaching fingertips toward the ceiling.

• Repeat.

Minutes 3:00 – 4:00: Jump Rope

• Do one jump per turn.

Minutes 4:00 – 5:00: Squat-Thrust Push-Up with Side-Plank

• Repeat minute 2 to 3, but after completing push-up, shift weight onto your right hand and the outside of your right foot.

• Rotate body to the right, extending left arm toward ceiling; keep hips lifted.

• Rotate back to center and repeat on opposite side.

• Hop feet back to start and jump up; repeat.

Minutes 5:00 – 6:00: Jump Rope

• Do one jump per turn.

Minutes 6:00 – 7:00: Squat-Thrust Push-Up with Leg Lifts

• Repeat minute 2 to 3.

• After completing push-up, lift left toes about 12 inches.

• Lower and repeat with right.

• Hop back to start, jump up and repeat.

Minutes 7:00 – 8:00: Jump Rope

• Do one jump per turn.

Minutes 8:00 – 9:00: Squat-Thrust Push-Up with Mountain Climbers

• Repeat minute 2 to 3.

• After completing the push-up, hop right foot to the floor just underneath hips.

• Quickly hop right foot back, extending leg behind you, while bringing left foot forward.

• Complete 5 hops on each leg, alternating sides.

• Hop feet back to start, jump up, and repeat.

Minutes 9:00 – 10:00: Jump Rope

• Do one jump per turn.

Originally published in




Fitness magazine, December 2005.



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