Let’s cut to the chase: when it comes to exercise, we want the workout that burns the most calories in the shortest amount of time. I know I do! By incorporate these types of workouts into your routine can help watch the pounds start to disappear. Come down and check it out for yourself if you want a challenge!
Short Workouts
Never seem to be able to fit a solid workout? You can still see results even if you just have minutes to sweat – you just have to increase your intensity. A recent study found that just 20 minutes of exercise can even cause changes to your muscle’s DNA, including metabolism and afterburner effects, while other studies have shown improvements in multiple markers of health in as little as seven. The trick is to exercise at your max potential in 30-second bursts, followed by a recovery period. Sounds manageable? Here are just some of the workouts I love to use.
Plyometrics
Go ahead – jump for it: explosive movements like box jumps and jumping jacks, and burpees help build strong muscles while burning 10 calories a minute. The key is to keep your moves quick and to land softly, so you are engaging leg and core muscles as you hit the ground.
Supersets
As touched on last week, supersets are circuit workouts that pair two different sets of exercises, one right after the other with no resting. But besides just specifically strength-training, these can also be used as a form of high-intensity interval training (HIIT). This ups the cardio element of any strength-training routine, helping you build muscle and shed fat in less time.
Tabata
Don’t let the odd-sounding name scare you: Tabata is just a specific form of HIIT – (Not only do they suck!!!) but its one that burns, on average, 13.5 calories per minute! Tabata works like this: four minutes of high-intensity training, alternating between 20 seconds of max training, followed by a 10-second rest. Try it for two or three rounds for a quick workout that burns major calories.
Kettlebells
My favorite. If you want to burn calories fast, it’s hard to go wrong with a kettlebell workout. The American Council on Exercise found that, on average, you can burn a whopping 400 calories in 20 minutes – thats 20 calories a minute! The reason: momentum and multi-planar movement. You’re moving in different planes of motion, so instead of just going up and down, you’re moving side to side and in and out, so it’s much more functional. Plus you have to build, control, and maintain the momentum you start up with a KB. Not an easy task! Kettlebells simulate that movement, unlike a dumbbell. Its just like how you move in real life. Want a full on session of kettlebells only? Come check out movements you’ve never seem and have only been done at MM.
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