Fast Fitness Fixes: 7 Micro-Workouts That Torch Calories Faster Than a Long Run

3. Bodyweight Compound Blasts: Multi-Muscle Calorie Crushers

Why focus on one muscle group at a time when you can recruit your whole body to torch calories? Bodyweight compound circuits—series of moves like push-ups, squats, burpees, and planks—demand multiple muscle groups to work together. The more muscles engaged, the more energy your body expends both during and after your workout. This “afterburn” can leave you burning extra calories for hours, outpacing a typical long run in overall metabolic impact.

4. Tabata-Style Finishers: Four Minutes to Fat Loss

If you’re craving short, focused bursts that truly deliver, Tabata might become your new go-to. Named after Japanese researcher Dr. Izumi Tabata, this method alternates 20 seconds of intense effort with 10 seconds of rest, repeated for eight rounds—totaling just four minutes. Studies in major fitness journals show these mini-workouts can rival or beat a moderate 30-minute jog for calorie burn per minute while delivering a serious cardiovascular boost.