Top 10 Workouts That Burn Calories Twice Faster Than Traditional Cardio

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4. Strength and conditioning circuit

Rounds: 3
Rest: 45 seconds between each round

– Dumbbell swing: Grip the dumbbell so the plate ends are perpendicular to your body. Sit the hips back (as though you were deadlifting) and flex knees. Swing the dumbbell between your legs and push through the heels to raise the weight. The hips should create enough momentum to raise the weight. Eventually progress to the point where the weight finishes above the head. Reverse the motion in a controlled fashion, allowing the dumbbell to fall to its original position. That’s one rep.
Duration: 30 seconds

– Inverted Row with Chairs: Sit on the floor between two chairs with the seats facing away from each other and a sturdy broomstick/bar lying on top of both. Tightly grab onto the bar and make sure you body is straight from the top of your head to your ankles. The only thing touching the ground should be your heels. Keeping your stomach and butt tight, pull yourself up until your hands are at your sides.
Duration: 30 seconds

– Squat jumps: Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible.
Duration: 30 seconds
Plank Duration: 30 seconds

– High knees 
Duration: 30 seconds

5. Kettlebell complex

Directions: Perform exercises 1A–1C in sequence, then repeat on the other arm. Rest three minutes, then repeat for five total rounds. Go on to the Turkish getup, performing reps for five straight minutes. Working one side at a time makes for longer sets and more calorie burning—it also challenges your core.

1a) One-Arm Snatch
Reps: 10

1b) One-Arm Clean And Press
Reps: 8
Hold a kettlebell and bend your hips back so your torso moves closer to the floor and the weight hangs just above it. Heave the ’bell up to shoulder level. Brace your abs and press it straight overhead.

1c) One-Arm Goblet Squat
Reps: 8
Hold the kettlebell under your chin and stand with your feet shoulder-width apart, toes turned out slightly. Squat as low as you can.

2) Turkish Getup
Reps: As many as possible in five minutes
Directions: Lie on your back on the floor. Hold the ’bell over your chest with your right hand. Bend your right knee 90 degrees and plant your foot. Raise your torso off the floor. Now use your right foot to raise your hips off the floor while you support your body with the left hand. Sweep your left leg back and rest on your left knee. Stand up, then reverse the motion to return to the floor. Perform one rep on your right, then one rep on your left. Repeat for five minutes.

6. Non-traditional cardio circuit

Perform as a circuit:

– 10 Burpees followed by one-minute rest
Sets: 3
– 20 Hopping Lunges followed by one-minute rest
Sets: 3

– Three-minute Plank followed by one-minute rest
– Two-minute Plank followed by one-minute rest
– One-minute Plank

 Lateral Skater Hop: 20 reps (each side) followed by one-minute rest
Sets: 3

– Squat to Press with Dumbbells (20 lb): 25 reps followed by one-minute rest
Sets: 3

7. Endurance-builder workout

1a. Single Arm Clean
Sets: 3
Reps: 5

Start with an overhand grip on a dumbbell in between your legs, your feet about shoulder width apart, and your core engaged. Bend your knees and hinge at the hips, keeping your back straight. The dumbbell should be about knee height. Explosively extend your hips, knees, and ankles while shrugging your shoulder at the same time. Catch the dumbbell at shoulder height with your knees softy bent. Stand up tall and slowly lower the weight before repeating.

1b. Single Leg Box Jumps
Sets: 3
Reps: 5

Stand on one leg directly in front of a box that is about mid-shin height. Keep your torso upright as you lower yourself into a partial squat. Explosively drive up and making sure your full foot lands on the box. Standing up tall before lowering yourself back down and repeating.

2a. Barbell Squat to Press
Sets: 3
Reps: 8

Hold a barbell with a clean grip, keeping your upper arm parallel to the ground. Squat down by pushing your hips back, making sure to keep your torso upright. As you drive off your heels and stand back up, forcefully press the bar and lock it out overhead. Lower the bar back to the clean grip before repeating.

2b. Pull-up
Sets: 3
Reps: 8

Grab a pull-up bar with an overhand grip. Keeping your core tight and drive your shoulder blades down as you pull your chin over the bar. Slowly lower.

3a. Lateral Lunges
Sets: 3
Reps: 8 (each side)

Holding a dumbbell at chest height in goblet fashion, take a large step to your right with your right leg while pushing your hips back. Your right foot, knee, and hip should form a straight line. Push off your heel and drive back up. Perform all reps on your right leg before switching.

3b. Single Arm Bent-Over Rows
Sets: 3
Reps: 8

Grab a dumbbell with a neutral grip (palm facing in). While keeping your knees soft, hinge at the hips until your spine forms a 90-degree angle with the ground. Drive your elbow back and squeeze your shoulder blade back at the top of the movement.

4a. Rotational Medicine Ball Slams
Sets: 3
Reps: 8 (each side)

Stand next to a wall, holding a medicine ball at chest height. Explosively pivot your feet and your hips towards the wall as you use your core to throw the medicine ball against the wall.

4b. Ab Wheel Rollout
Sets: 3
Reps: 8 (each side)

Hold the axle of an ab wheel and kneel on the floor. Roll forward just until you can no longer maintain a neutral spine. Roll it back until it’s under your shoulders.


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