Pounding the pavement can be a pounding headache for almost all men. Why not change that? Say goodbye to your belly (and those cold early morning runs with this simple circuit).
First up: The Burpee.
Why? You burn around 1.43 calories per rep, says exercise scientist and Spartan coach Jeff Godin.
Performing 10 reps at a fast pace can rev your metabolism as much as a 30-second, all-out bike sprint, according to a study presented at the American College of Sports Medicine’s annual meeting.
From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.
Grab a kettlebell and swing for the second move.
The kettlebell swing is an explosive cardio exercise works the big, powerful muscles around your glutes and quads, and sends your heart into overdrive, according to research from the University of Wisconsin. In the study, participants burned 20.2 calories a minute and their average heart rate was 93% of its max for the course of a 20-minute workout.
Place a kettlebell a couple of feet in front of you. Stand with your feet slightly wider than shoulder-width apart and bend your knees to lean forward and grab the handle with both hands. With your back flat, engage your lats to pull the weight between your legs (be careful with how deep you swing) then drive your hips forward and explosively pull the kettlebell up to shoulder height with your arms straight in front of you. Return to the start position and repeat without pauses.
And lastly: the classic row
You can burn 377 calories during 30 minutes of vigorous rowing, or about 12.5 calories per minute, reports a Harvard University study. And because you need to call on the muscles in your arms, legs, and back for efficient strokes, it’s a total-body trainer.
Sit at a rowing machine with your feet fastened and grab the handle with an overhand grip. Straighten your legs to push the seat back – when your hands pass your knees, pull them up to your chest. Reverse the movement and repeat.