Top 10 Workouts That Burn Calories Twice Faster Than Traditional Cardio

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8. MMA endurance workout

Time Needed: 30 minutes

Our Strategy: If exercises are labeled with a number and a letter (1a, 1b, etc.) they should be performed in sequence, one after the other with no rest. Repeat that grouping until all the prescribed sets are complete. Workout 2 should be done as a circuit. Complete one set of each exercise, one after the other without rest and repeat as prescribed. For exercises that prescribe multiple reps (ex. 5, 3, 3), perform the first number on your first set, the second number on your second set, and so on. Repeat as directed.

1a. Box Jump 
Sets: 3
Reps: 6
Using a box or aerobics step high enough to be challenging, squat down slightly, bend your knees, and throw your arms back (A), and then jump onto the box (B).

1b. Swiss-Ball Rollout
Sets: 3
Reps: 10
Rest your forearms on a Swiss ball and spread your feet wide apart (A). Extend your arms, rolling the ball forward until you feel your lower back is about to sag (B). Hold the position one second, and then roll the ball back toward you.

1c. Push Press
Sets: 3
Reps: 5
Holding a bar at shoulder level, bend your knees (A), then explosively press the weight straight overhead (B).

2a. Weighted Chinup
Sets: 3 Reps: 5, 3, 3
Attach a weight around your waist and perform a chinup as normal. NOTE: Not shown.

2b. Medicine-Ball Slam
Sets: 3
Reps: 6
Hold a medicine ball overhead at arm’s length (A), then throw it into the floor as hard as you can (B). Catch the ball on the rebound and repeat immediately.

3a. Dumbbell Bench Press
Sets: 3
Reps: 5, 3, 3
Lie back on a bench with a dumbbell in each hand, the weights at the sides of your chest. Press the dumbbells up explosively, and then slowly lower them back down (take five full seconds).

3b. Plyo Pushup
Sets: 3
Reps: 6
Get into pushup position and lower your body until your chest is about an inch above the floor (A). Explosively push yourself back up so that your hands leave the floor and you can clap in midair (B). When you land, use the momentum to begin the next rep.

4a. Front Squat
Sets: 3
Reps: 5, 3, 3
Allow the bar to rest on your fingertips (A), and squat down as low as you can without your lower back rounding (B). Extend your hips to come back up.

4b. Jump Squat Front Squat
Sets: 3
Reps: 5
Squat until your thighs are nearly parallel to the floor (A), then jump as high as you can (B).

9. Dumbbell complex workout

A complex is a series of exercises done back to back using one load. You complete one set of each movement without resting or even setting the weight down in between. This burns a ton of calories, and blasts every muscle in your body.

Sample Workout
Romanian Deadlift x 6
Bentover Row x 6
Reverse Lunge x 6 (each side)
Dumbbell High Pull x 6
Overhead Press x 6
Front Squat x 6
Plyo Pushup x 6

Always choose a weight that you can handle for your weakest exercise (on the plyo pushup, simply set the dumbbells aside). Rest for 90 seconds and repeat the complex for four total rounds.

10. Sled sprint interval

How It Works:
There are two protocols: elite athlete and basic level athlete. For the elite athletes, do a 40-yard sled sprint. Then, increase the distance of each successive sprint by 10 yards until you’ve done a single 150-yard sprint (12th sprint). Now, pyramid down, decreasing the length of the sled sprints by 10 yards every sprint until you’ve ran a 40-yard sprint again.  For the basic level athletes, the distance will increase by 10 yards every two sprints and the pyramid back down will start after the eighth sprint until you reach the final sprint (14th).

Directions:
Attach a weight belt around your waist, and a rope from the belt to the sled. Step forward so there is no slack in the rope to begin. Step out with one foot far in front of your center of mass, so the heel will strike the ground first, and the foot will then come in contact with the ground. The torso should remain upright at all times throughout each step – don’t lean forward and let the body weight aid in moving the sled.  You want to feel as if your front leg heel dig and hip pull is the only thing moving the sled. Rest 30-60 seconds between sprints for both experience levels.

Workout: 23 total sled sprints

Professional/Elite athlete level:

Sprint 1: 40 yards
Sprint 2: 50 yards
Sprint 3: 60 yards
Sprint 4: 70 yards
Sprint 5: 80 yards
Sprint 6: 90 yards
Sprint 7: 100 yards
Sprint 8: 110 yards
Sprint 9: 120 yards
Sprint 10: 130 yards
Sprint 11: 140 yards
Sprint 12: 150 yards
Sprints 13-23: 140 down to 40 yards (decreasing 10 yards every sprint)

Basic level

14 total sled sprints
Sprint 1: 20 yards
Sprint 2: 20 yards
Sprint 3: 30 yards
Sprint 4: 30 yards
Sprint 5: 40 yards
Sprint 6: 40 yards
Sprint 7: 50 yards
Sprint 8: 50 yards
Sprint 9: 40 yards
Sprint 10: 40 yards
Sprint 11: 30 yards
Sprint 12: 30 yards
Sprint 13: 20 yards
Sprint 14: 20 yards

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