Top 10 Workouts That Burn Calories Twice Faster Than Traditional Cardio

Posted on

You don’t need a treadmill to torch calories. In fact, if your goal is to burn fat, high intensity workouts and circuits are essential. Aside from being a quick method to getting in a great workout, intense periods of work with short recovery segments, allow you to keep the workout intensity high while still maintaining form; they’re also extremely effective for transforming your physique. Intense circuits also stimulate muscle-building hormones and put your body in a perfect state to build lean mass.

The key to making an interval workout is including movements that challenge your entire body in a single exercise. Aim to include at least two exercises back to back before allowing your body to recover. Catch your breath in between rounds, but don’t allow yourself to recover fully before attacking the next set. Include at least a day of rest in between workouts as these intervals are intense, and you’ll see results a treadmill could never replicate. To get you started, try these 10 alternatives to traditional cardio.

1. 4 rounds of circuits

Round One:

– Burpees
– Mountain Climbers
– Jumping Jacks
Three circuits: 10 reps first round, 15 reps second round and 20 reps third round. Non-stop no rests.
– Jump rope 3 minutes
Rest 1 minute

Round Two:
– Walking Lunges with Kettlebell exchange underneath leg
– Pushups
– Lunge Jumps
– Walk-outs (inchworms)
Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.
– Jump rope 3 minutes
Rest 1 minute

Round Three:
– Traveling Kettlebell Squats
– TRX Pullups
– Box Jumps
– TRX Jack Knives
Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.
– Jump rope 3 minutes
Rest 1 minute

Round Four:
– Traveling Side Lunges
– Dips
– Speed Skaters (lateral jumps)
– Plank to Pushup
Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.

2. Legs and core blaster

How to do it: Perform the paired exercises (marked “a” and “b”) as alternating sets, so you’ll complete one set of “a,” rest as directed, then one set of “b,” and repeat until all sets are completed. The remaining exercises are done as straight sets.

Trainer Tip: These can be done with a dumbbell or cable if a medicine ball isn’t available.

1a. Bulgarian Split Squat: 3 sets, 10 reps (each leg). Rest: 60 sec.

Stand lunge length in front of a bench, holding a dumbbell in each hand. Rest the top of one foot on the bench behind you. Lower your body until your rear knee nearly touches the floor, then drive your heel into the floor to come back up. Complete all your reps on that side and then switch legs and repeat.

2a. Single-leg Swiss Ball Leg Curl: 3 sets, as many reps as possible (each leg). Rest: None

Lie on your back and rest your heels on a Swiss ball. Drive the heel of one foot into the ball to raise your butt off the floor. Raise the opposite leg in the air. Keeping your hips elevated, bend the knee of the working leg as in a leg curl.

2b. Single-leg Glute Bridge: 3 sets, as many reps as possible (each leg). Rest: 30 sec.

Lie on your back and bend one knee 90 degrees. Plant that foot on the floor and extend the other leg away from you. Keeping your core braced, drive your heel into the floor and raise your hips until your body forms a straight line. Complete your reps on that side and then switch sides.

3a. Plank: 3 sets, hold as long as possible. Rest: None

Get into pushup position and then bend your elbows to rest your forearms on the floor. Brace your abs and hold your body in a straight line for as long as possible.

3b. Medicine Ball Woodchop (above): 2 sets, 20 reps (each side). Rest: 30 sec.

Hold a medicine ball with both hands and stand with feet staggered, left foot in front. Extend your arms to the outside of your left knee. Explosively swing your arms diagonally over your right shoulder as if you were reversing the path of a woodchop with an ax. Complete your reps on that side and then switch sides.

3. Dumbbell circuit for fat loss

Do each exercise for 30 seconds and rest for 30 seconds before jumping into the next one. After one round, rest for 60 seconds, then repeat. Do four total rounds.

 Dumbbell Goblet Squat
Duration: 30 sec
Rest: 30 sec
– Pushups
Duration: 30 sec
Rest: 30 sec
– Dumbbell Row
Duration: 30 sec
Rest: 30 sec

– Salute Planks
Duration: 30 sec
Rest: 30 sec
– Ice Skater Jumps
Duration: 30 sec
Rest: 30 sec

Rest: 60 seconds
Sets: 4


Leave a Reply

Your email address will not be published. Required fields are marked *