10 Ways to Burn 100 Cals in 10 Minutes: Add Sprints to Cardio. If you don't feel like going for a boring old run, adding some intervals will help you pass the time--and burn more calories. Find a hill and sprint up it for 15 seconds. Take 45 seconds to recover slowly back down; repeat 10 times. These types of speed intervals can be added to any cardio exercise--the elliptical at the gym, swimming in the pool (minus the hill, obviously), or biking in the park.