Getting more stuff done for less time is probably the best thing a busy woman would want in her daily routine. If ever you aim to have a more active lifestyle or wishing to lose a few pounds, here are three-minute workouts you could try to burn 200 calories. 

Step Ups

This exercise is quite similar to climbing up and down a flight of stairs. It targets your glute muscles, hamstrings as well as your quadriceps. 

Place a sturdy box or stool in front of you and stand a few inches away. Step on the box using your right foot. Straighten your right knee, eventually lifting your body and until your left foot reaches the top of the box. 

When both your feet are on the box, go back to the starting position by stepping down using your left foot, followed by your right.

Repeat using your left foot. Finish the 3 minute workout by alternating  your left and right foot. 

Double Pulse Sumo Squats

If you want those inner thighs trimmed and slimmed down, try this for your 3 minute workout! 

Position your feet shoulder-width apart with your legs and toes pointed outwards. Place your hands on your hips and slowly bend your knees, ensuring your back is straight. 

Make small pulses, going up and down for at least 20 times, before finally straightening your knee and standing tall. Repeat 2 to 3 times with 15 to 30 seconds rest in between. 

Related: How to Start Losing Weight in 5 Simple Ways

Jumping Jacks

This total-body exercise never gets old. It never fails to keep us catching our breath after doing it either! 

Start by standing straight with your arms on your sides. Jump while spreading your feet at least hip-width apart, bringing your arms over your head. 

Jump again while bringing your arms and feet to its starting position.. Repeat for one minute and rest for 30 seconds. 


Burpees is one of the high intensity interval exercises out there. It doesn’t just help you burn calories through the day, it also makes you stronger eventually. 

Stand with your feet shoulder-width apart. Lower yourself into a squat position with your hands touching the floor in front of you. Kick your feet backward into a plank position.  

Quickly go back to a squat position before jumping high up with your arms over your head. Repeat for one minute and rest for 30 seconds for one set. 

Related: 5 Tips on How to Lose Weight And Keep It Off

Advanced Glute Bridge

Work on your hamstrings and glutes by making your usual glute bridge more challenging! 

By using a box or bench on your routine, you’d increase the amount of muscle you’re working on.

Position your heels on top of the box or bench. Keep your butt near the box to ensure your hamstrings and glutes work together while doing this exercise. 

Raise your hips up, ensuring your upper back follows through and your heels are planted firmly on the top of the box. Attempt moving your knees towards your toes while in this position to keep your heels sturdy. 

Slowly bring down your hips and back followed by your heels to starting position and repeat. 

These workouts show that a little thing goes a long way.. Start out with 3 minute workouts and add more to its duration while increasing intensity and you’d eventually reach a fitter, healthier you! 

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