Burn more calories in a shorter time. Even more than running? Yep, you absolutely can 🙂 If you are an average recreational runner and not a sprinter! There is no denying that running is an amazing workout and reaps many health benefits. But, if you never liked running or had to stop because of joint issues from the pounding that comes with running, do not fret, you have other options. With certain types of high intensity training you can blast some serious calories quick, even more than running for the same amount of time. Remember this though, with calculating calories burned, there are many things to consider, including your bodyweight, your speed and intensity (sprint vs. jog) and your terrain. Without getting too technical, consider that you are an average runner you can burn approximately 100-150 calories in a 20 minute run. So what exercises blast the highest calories for time? Here are three you may know:
Kettlebells: Take that same 20 minutes and do kettle bell swings. An American Council on Exercise (ACE) study found that the average person can burn 400 calories in 20 minutes with a kettlebell workout. That’s an amazing 20 calories a minute. Thats huge!
Battle Ropes: Want a good muscle burn and calorie blast? Battle Ropes may be a good one to try. They come in 1.5 to 2-inch widths and usually 30-50 feet long. They can weigh 25-50 pounds. The type of rope will intensify your workout and thus your calories burned. According to a study in the Journal Strength and Conditioning Research, swinging them for just 10 minutes can burn up to 112 calories. Substantial!
Burpees: We need not forget this famous calorie killer. Most of us have done or at least heard of Burpees. This body-weight exercise is another that burns a lot of calories in a short time. Whether you do it with a little-jump, high-jump, full pushup or added weight, burpees can tax any fitness level! I start my beginners with a walk out plank and then we progress to burpees. Start slow and build up. Most studies done conclude an average burn of 10 calories per minute.
So there you have it! High intensity, calorie burning exercises you can do at home 🙂 If you have never done these exercises it’s best to have a professional show you proper form. Also please make sure you are healthy enough to do this form of exercise. If you are just starting an exercise regime you may want to hold off on these, they are not for the faint of heart!