Burn 300 calories in 10 minutes

Use this workout to drop weight around a hectic schedule
Time poor and flab rich?
Finding the time to exercise is rarely easy, which is why we provide you with a selection of quick muscle wins to suit all training goals. But if you can’t even squeeze in quarter of an hour at the gym, what’s the best way to sear off fat in the shortest possible amount of time? Sports scientist Christian Finn presents a simple three-move no-equipment routine which should allow you to burn up to 300 calories over a 10-minute period.
Jump squats
Stand with your feet shoulder-width apart and your arms at your sides. Start by doing a regular squat and then jump up as high as you can while reaching for the ceiling. Upon landing, lower your body into the squat position and repeat. Resist the urge to scream “Yippee!” upon takeoff.

Beginner 10 reps and 30 secs rest before the next exercise
As you improve Gradually increase the reps and decrease the rest time until…
Superfit 30 reps and 10 secs rest

Spider-Man press-ups
Start in the regular press-up position. As you lower yourself, bring your knee up outside your body to hip level. Return to the starting position and repeat using the other leg. These aren’t as fun as upside-down tongue tussles with Kirsten Dunst, but they will get you in shape faster. 

Beginner 10 reps and 30 secs rest before the next exercise
As you improve Gradually increase the reps and decrease the rest time until…
Superfit 25 reps and 10 secs rest

Sprints
Use the Borg Scale to monitor your intensity. Developed by Swedish scientist Gunnar Borg, this rating of perceived exertion is your inner feeling of how
hard you are working. “It isn't a measure of how tired your legs are or how hard you are breathing, but rather your total perception of effort,” explains Finn. On the Borg scale, the perceived effort is assigned a rating between 1 and 10, with 10 as maximum effort and 1 as no effort at all. During the sprints, aim for a rating of 8.

Beginner Sprint for 10 secs and rest for 30 secs before the next exercise
As you improve Gradually increase the sprint time and decrease the rest time until…
Superfit Sprint for 20 secs and rest for 10 secs

Everything in its right place
Sequence the three exercises in the following way, advises Finn:

Jump squats
Spider-Man press-ups
Sprints
Spider-Man press-ups
Repeat

“You're alternating upper body dominant and lower body dominant exercises in order to maximise the amount of work your body can physically manage,” says Finn. “Trying to do ‘all out’ sprints followed by jump squats would leave most people totally wiped out.” Sounds a bit like a challenge, that…

Source: menshealth.co.uk