Just think of it: Burning nearly 200 calories in a matter of minutes. Wouldn’t such calorie burning workouts be perfect for all those who think there is no time in their busy schedules for exercise?
All you have to do is make some adjustments and include these effective and time-efficient workouts in your regular training routine. Because whether we like to admit it or not, we can always find 20 minutes to improve our health and fitness.
What are these four calorie burning workouts, you ask? Read on.
THESE 4 WORKOUTS BURN THE MOST CALORIES
1. TABATA TRAINING
Tabata training is a short yet intense workout style consisting of bodyweight exercises like Push-ups, Burpees, and Squats. The structure of the program is quite simple: you push yourself as hard as you can for 20 seconds and rest for 10 seconds until you complete 8 rounds.
There is evidence showing that Tabata training can burn as much as 15 calories per minute, or 400 calories in a half hour.(1) This makes Tabata training one of the fastest ways to boost your metabolism and spark your calorie burn.
2. INTERVAL RUNNING
When you start out running, a steady pace is enough for you to make performance gains. But after a while, if you don’t increase the difficulty of your workouts, you will plateau and stop making progress. One effective way of avoiding this frustrating situation is interval training. And it’s not just for performance, interval training is great for weight loss, too.
Interval running consists of alternating periods of intense effort and active recovery. An interval run usually starts with a few minutes of jogging to warm up, followed by equal durations of sprints and easy running, typically lasting somewhere between 30 seconds and two minutes. You can do an interval run in just 15 minutes! The great thing about interval running is that the hard effort of the sprints not only burns calories, but stimulates the afterburn effect, meaning that you will continue to burn calories after your workout is over.
Interval training can be used in several different types of sports, like swimming and cycling, but running is still the best way to burn calories.
3. HILL TRAINING
Every workout, no matter how good, gets to be a bit monotonous without variety. One good way of mixing up your training routine and adding intensity is hill running.
Hills not only help you burn more fat by increasing the training resistance, but they also improve your form by forcing you to lift your knees higher than usual. Plus, inclines are great for strengthening your muscular system.
Did you know?
All three muscle fibers (red, white, and intermediate) can benefit from this type of training. The red fibers, which are responsible for slow and steady muscle contraction over long periods of time, depend on aerobic metabolism (i.e. oxygen) for their energy. The white fibers, in contrast, react fast, but fatigue quickly because they rely on anaerobic processes (without oxygen). And the intermediate type combines properties of both red and white muscle fibers.
The fact that incline running works all the different muscle fibers simultaneously makes it a favorite among runners, allowing them to burn 10% more calories than running on a level surface. And don’t forget that regularly incorporating hills into your training routine can work wonders on your running times. You can do hill training on the treadmill, too!
4. JUMPING ROPE
We all remember skipping rope as kids and trying to see how many jumps we could make without stopping or messing up. But what many people seem to forget is that jumping rope is not only fun for kids, it’s also a great way to improve your overall fitness.
This combination of upper and lower body workout is not only great for your health, enhancing heart performance, and torching significant calories, it is also perfect for improving your coordination.
The only thing you have to watch out for is that the pounding of jumping rope does not aggravate your knee or hip joints. Try to land gently and cushion the impact as much as possible. The right shoes can make all the difference and keep you skipping rope long after the others have quit or tripped up.
Whether beginner or seasoned pro, you can benefit from incorporating these short, intense workouts into your training routine and boosting your calorie burn!
Credit to Dietitian Julia Denner