image via Ryan Nike Dunes Photography
Hitting the gym? Add in one of these power moves to torch calories, fast.
You could spend hours slogging it out in the gym, sure – but if you’re short on time or want the best bang for your buck, you’re going to need a workout that’s seriously effective at burning calories. Some sources say that cardio is the ultimate calorie burner and others will say that weight-training is where it’s at, so what’s the real scoop?
It turns out, the key to an effective calorie-burning workout is in the afterburn. Excess post-exercise oxygen consumption, A.K.A. EPOC allows you to keep burning calories even after your workout has finished. And EPOC effects can be found in both cardio and weight-training exercises – great news for those who like to mix up their workouts.
But what’s the most effective? According to guidelines from the American College of Sports medicine, these 10 moves will have you burning up those calories, lightning fast.
Don’t forget to sip on your NOURISHING PROTEIN shake pre or post workout, too. Formulated with Organic Sprouted Brown Rice and Pea Protein, it’s vegan friendly, non-GMO, gluten free, dairy free, soy free and contains no refined sugars, so it’s a perfect clean fuel option to give you energy, curb cravings and power you through your day.
1. Skipping rope
Skipping rope is not just for kids – it packs a serious punch when it comes to calorie burn payoff, burning between 660 and 990 calories per hour if you’re skipping at a rate of 120 jumps per minute. To make it even more challenging, try using a weighted skipping rope to activate your arms and shoulders further.
2. Hill running
Running up a hill or doing stair sprints will burn you between 640 and 950 calories per hour, depending on how hard you can push yourself. The key is to go as hard as you can at a pace that you can sustain for 20 seconds, followed by a ‘recovery run’ at around half the pace but double the time. This works every muscle group and allows you to keep pushing yourself without feeling utterly exhausted. The harder you push yourself in the 20 second intervals, the greater your EPOC and the more calories you’ll torch.
Want to be fighting fit? Kickboxing can help you torch those calories! Aim to keep your rest periods between jabs and kicks short and your calorie burn will be high. If you keep your rest periods to 30 seconds for every 90 seconds of sparring, you can average a burn of between 580 and 870 calories per hour. And as a bonus, you’ll be a total ace at self-defence.
Don’t confuse this for a leisurely bike ride through the countryside – calorie-burning cycling will kick you up a notch. Riding at a sustained high intensity will give you better bang for your buck than a longer ride at a low intensity. You can expect to burn between 570 and 850 calories per hour.
Many are surprised to know that running isn’t the #1 calorie burner, but although it’s comparatively less effective than other forms of high interval training, it still packs a punch. If you can run a 10-minute mile (or 1.6km), you can expect to burn up to 840 calories per hour. And as a bonus, after running at a steady pace, your body will continue burning calories for the rest of the day.
A HIIT circuit with kettlebells can keep burning calories for up to 36 hours after you finish your workout – now that’s impressive! For best results, make sure you’re performing a continuous circuit and not stopping to rest between each move. To improve your endurance, try alternating between upper and lower body movements, this will give each part of your body a brief chance to rest without stopping entirely. A kettlebell circuit can see you burn up to 820 calories per hour at full force.
7. Rowing machine
You can expect to burn between 480 and 720 calories per hour on a rowing machine. To get the most of your workout, row in one-minute intervals of super-fast, then moderate intensity. For rest periods, switch things up with a strength-based bodyweight exercise like a plank.
8. Strength training
Strength training is all about the afterburn, and you can increase the afterburn effects by working your muscles to fatigue each set instead of stopping after a few reps. Opt for compound movements that work multiple muscle groups, like squats, and you can expect to burn between 340 and 500 calories per hour. Sounds good to us!
For a payoff of between 320 and 480 calories per hour, the elliptical is your friend! Keep it interesting by varying the pace, incline and resistance to keep you on your toes.
10. Power yoga
A power vinyasa flow class will see you burn up to 340 calories per hour thanks to its strength-driven practices. The afterburn from yoga can last for several hours and by matching your breath with your movement, you’ll also enter a state of mindfulness and be more resilient to stress during the day. We love a multitasking workout!