So you wanna burn more calories?
Burn more calories, lose more fat…right?
So, lets get stuck in with my top 5…
5. Indoor Rowing
A 185-pound guy can burn 377 calories during 30 minutes of vigorous rowing, or about 12.5 calorie per minute, reports a Harvard University study.
And because you need to utilize the muscles in your arms, legs, and back for efficient strokes, it’s a great total-body workout.
4. Tabata Jump Squats
This four-minute miracle drill burns some major calories (and legs).
In an Auburn University study, participants who did eight rounds of all-out jump squats—20 seconds of hard work, separated by 10 seconds of rest—burned 13.4 calories per minute.
Love or hate them, they sure do pack a punch.
A 180-pound person burns can burn around 1.43 calories per burpee.
So if you can hammer out at least seven a minute you’re in the double digits :)
But ideally you should shoot for at least 10 every 60 seconds, or a rate of 14.3 calories per minute.
2. Running (High Intensity)
Sorry to say, that the slow-go stuff won’t get you up on the leader board.
But if you throw in some high intensity sprint work followed by recovery several times you can crank out up to 15.3 calories per minute.
1. Kettlebell Swing
This powerful exercise works every muscle on your backside as well as your core muscles.
Now, according to research from the University of Wisconsin, the average person can burn 20.2 calories a minute during a 20 minute workout.
Pretty impressive, right?!
That’s 400 calories in 20 minutes.
Let me put this into perspective for you…
To burn 400 calories in 20 minutes of running you’d need to get your legs moving at 6 minute mile pace, which is well out of reach for most people.
There’s no denying it, the swing is a great exercise.
Not only are you able to burn a mahoosive amount of calories in a short space of time, but you can also triple your post calorie burn too.
And thats largely because of the hormonal shake-up that comes with using a kettlebell.
The bizarre thing is that there’s so much more to the kettlebell than the simple swing and I’ll show you on the next page…