Looking to torch calories quickly? If one of your primary goals right now is losing body fat, it pays to understand which forms of activities will help you lose that fat as quickly as possible.
After all, if
you’re going to hit the gym to workout, best to maximize every single second
you spend. Also keep in mind that at
times, the highest calorie burning activities aren’t even going to take place
in the gym, but rather outside doing other activities.
To help get you
started, let’s walk you through five of the top calorie burning activities you
should be considering.
Skipping
One of the best
ways to ignite calories quickly is to grab a jump rope and get skipping. This
form of exercise can easily burn up just as many calories as you would running
and the great thing about it is that it’ll work both the upper and lower body
at the same time.
This gives you a
more complete workout session. You’ll
receive a burn of around 100-150 calories per 10 minutes of straight skipping
(depending on how often you have to stop and restart).
Uphill Sprinting
Moving along, one
of the most intense cardio workout sessions you could is uphill sprinting. Regular sprinting is a real calorie torcher,
but now that you add the uphill component to things, it cranks the intensity up
a notch further.
Furthermore,
because of the nature of the workout session, you’ll not only burn calories
while you’re doing it, but you’ll continue to burn calories for hours after its
completed as well.
This leads to
ongoing higher rates of total body fat loss.
This workout is
also great for strengthening the lower body muscles extensively since they’ll
be working to push you up the hill.
For a 20 minute
workout session, you can burn anywhere from 180-250 calories depending on how
much sprint and rest time you incorporate into the session.
Heavy Weight Training
Heavy weight training
is another great form of exercise you must
consider. The ‘post-workout burn’ with
strength training, is the highest out of any exercise choice.
You can perform a
30-40 minute weight training program and continue to burn calories faster for
up to 48 hours post-workout. This means
the total calorie burn is going to be tremendous.
The trick here
though is making sure that you are lifting slightly heavier weight each session
to challenge yourself. Aim for around
10-12 reps for each exercise to begin with, then each 2 weeks look to bring the
reps down and the weight up. An example would be: The first 2 weeks 10-12 reps,
then next 2 weeks 8-10 reps, then 6-8 reps and finally 4-6 reps. Once you have completed
a full loop, rest for a week, and start from the top again and move through the
different rep ranges, always increasing the weight as you go.
The calorie burn
for this will vary depending on what type of exercises you’re doing, but expect
to burn around 200-350 calories in 30 minutes, however the calories that will be burnt in the days that follow
are insane!
Rowing
Another great
cardio activity to do, rowing will torch calories quickly as well. This one is great since it’ll be working both
the lower and upper body muscles at the same time, provided you are using a
rowing machine at the gym.
If you decide to
get out and row in water, not to worry, it’s still a good calorie burner and is
a great way to cross train, giving the lower body a break while working the
upper body instead.
A 62kg woman can
burn around 690 calories per hour of rowing activity.
Boxing Using a Heavy Bag
Finally, last but
not least, consider boxing using a heavy bag.
This form of exercise is ideal for those of you who like to sweat-it-out
in the confines of your own, imitating scenes from Rocky.
A good hour of
heavy bag work can easily torch over 550 calories, putting a dent in your fat
loss program. I would advise that you at least strap your wrists if you are to
complete this activity over this period of time.
So keep these
forms of exercise in mind next time you head out to do your workout. Utilize them and you’ll be reaching your goal
weight in no time.
An important note, if you feel that you are not particularly 'good at' or 'coordinated' at a particular activity, the chances are you will gain more effect from doing that exercise. In summary if you're really bad at something, you should definitely be doing that more often than something that you're good at....So there is literally no excuse for getting started :-)
Stay solid.
Lochs
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