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6 Workouts That Burn More Calories Than Jogging

posted in Sports
11/26/2016
  • HIIT IT HARD“Upper body and lower body exercises done at high levels of intensity with sufficient rest are a superior way to burn calories and improve aerobic conditioning,” Want a quickie routine to try? Do eight to 12 reps of the following in this order: pushups, box jumps, pullups, and lunges (you’ll notice you’re alternating upper and lower body moves). Take a 10 to 15 second rest in between each move. Repeat four to five times. Try to go at a 90 percent effort throughout.
    HIIT IT HARD

    “Upper body and lower body exercises done at high levels of intensity with sufficient rest are a superior way to burn calories and improve aerobic conditioning,”
    Want a quickie routine to try? Do eight to 12 reps of the following in this order: pushups, box jumps, pullups, and lunges (you’ll notice you’re alternating upper and lower body moves). Take a 10 to 15 second rest in between each move. Repeat four to five times. Try to go at a 90 percent effort throughout.

  • GRAB KETTLEBELLSA steady-state nine or 10-minute mile pace will burn about eight to 12 calories per minute, says Dobrosielski. But if you go hard during a kettlebell workout, you can burn 12 to 15 calories per minute,The great thing about kettlebells is that the moves typically require you to work your full body or fire up major muscle groups like your legs. And when you focus on keeping your heart rate up with high intensity and little rest, you burn more calories.
    GRAB KETTLEBELLS

    A steady-state nine or 10-minute mile pace will burn about eight to 12 calories per minute, says Dobrosielski. But if you go hard during a kettlebell workout, you can burn 12 to 15 calories per minute,The great thing about kettlebells is that the moves typically require you to work your full body or fire up major muscle groups like your legs. And when you focus on keeping your heart rate up with high intensity and little rest, you burn more calories.

  • HOP ON A BIKEu can apply the same principles to ur spin bike as u did to ur HIITworkout, Pedal at an 85 percent intensity for 20 secs and then recover at a 50 percent effort for 40 secs. (For reference, 85% should feel really hard but not impossible, almost like u’re not sure if u can keep going…but u can. A 50% effort is a conversational, recovery pace.) Start with 5 to 10 rounds & work up to 15 to 20. Oh, and if u prefer the elliptical or stair-stepper, u can take this workout there, too.
    HOP ON A BIKE

    u can apply the same principles to ur spin bike as u did to ur HIITworkout, Pedal at an 85 percent intensity for 20 secs and then recover at a 50 percent effort for 40 secs. (For reference, 85% should feel really hard but not impossible, almost like u’re not sure if u can keep going…but u can. A 50% effort is a conversational, recovery pace.) Start with 5 to 10 rounds & work up to 15 to 20. Oh, and if u prefer the elliptical or stair-stepper, u can take this workout there, too.

  • START STRENGTH TRAINING One of the reasons you’ll hear trainers constantly tout the benefits of strength training is because it will increase muscle mass, keep your metabolism up, and improve a little thing called “after burn,” or the number of calories your body burns in the 24 to 48 hours after exercise. “Running might actually burn more calories in the moment, but strength training will burn more calories over the long term,”
    START STRENGTH TRAINING
    One of the reasons you’ll hear trainers constantly tout the benefits of strength training is because it will increase muscle mass, keep your metabolism up, and improve a little thing called “after burn,” or the number of calories your body burns in the 24 to 48 hours after exercise. “Running might actually burn more calories in the moment, but strength training will burn more calories over the long term,”
  • GO ROWINGRowing studios and workouts that incorporate the stationary rowing machineare hot right now for a reason: This serious cardio activity burns major calories. In fact, vigorously rowing for one minute annihilates about nine to 14 calories (for a 140-lb woman).For a beginner, start with 30 seconds of hard rowing followed by one to two minutes of rest. As you advance, progress to one minute rowing and one minute off.
    GO ROWING
    Rowing studios and workouts that incorporate the stationary rowing machineare hot right now for a reason: This serious cardio activity burns major calories. In fact, vigorously rowing for one minute annihilates about nine to 14 calories (for a 140-lb woman).For a beginner, start with 30 seconds of hard rowing followed by one to two minutes of rest. As you advance, progress to one minute rowing and one minute off.
  • ADD A CARDIO BURSTFinish your weight workout and add a little something extra onto the end: a cardio burst to bump up calorie burn,You’ll be tired after lifting, so make sure the cardio you choose is safe—think sprints or medicine ball slamsbut not box jumps. Go for three sets of 30 seconds with a 30-second to one-minute rest in between each. Good luck!
    ADD A CARDIO BURST
    Finish your weight workout and add a little something extra onto the end: a cardio burst to bump up calorie burn,You’ll be tired after lifting, so make sure the cardio you choose is safe—think sprints or medicine ball slamsbut not box jumps. Go for three sets of 30 seconds with a 30-second to one-minute rest in between each. Good luck!

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