Add this 10 minute power-packed routine to your regular workout three times a week to burn more than 100 calories each session. The work out is a mix of slow strength moves and explosive plyometric exercises combining swift motions and jumps to give your metabolism an instant kick whilst building muscle and burning fat in the long term.
Lift right leg off floor, bending knee 90 degrees, and place hands on hips
Bend left knee, lowering into a squat 
Hold for 1 count, straighten leg, then repeat
Do 1 minute per leg
Lie on back holding a medicine ball (a football will do) with both hands at chest level, knees bent 
Crunch up and toss the ball a few inches above you; freeze in that position until the ball falls back into your hands
Slowly return to the start and repeat
Holding a 5lb dumbbell, in right hand, bend knees 90 ° and lower weight toward left foot 
With an explosive lift, stand and swing the weight up to your right shoulder
Extend arm overheard; return weight to shoulder
Repeat 10 times on each side
Stand with knees bent 90 ° 
With arms by sides, bend elbows, bringing fists just below chest
Keeping abs and glutes tight, jump as high as you can
Land with knees slightly bent
Return to start
Do 12 times; rest for 30 seconds and repeat
Lie on back with knees bent, feet on floor 
Place hands lightly behind head
Raise upper body and extend legs about 12 inches off floor
Bring left elbow and right knee towards each other
Continue, alternating sides
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