Wednesday, January 04, 2017
5 Exercises That Burn More Calories Than Running
It's Jonny here from Six Pack Shortcuts. I know a lot of guys (and chicks) that absolutely hate running and they use it as an excuse as to why they're not in shape. Well today, I'm going to give you some alternatives to running so you can get the cardio you need to get ripped, lean, and shredded without having to run a step.
0:15 - A lot of people think when they want to get fit, that's the first thing they need to do: Start running. Some people do get that runners high and really enjoy it. But it's not necessarily for everyone.
0:59 5. Kettle Bell Swings - This explosive exercise works the big, powerful muscles around your glutes and quads, and sends your heart into overdrive. You can burn as much as 20 calories per minute while doing KB swings. Running is only about 10-15. In a study, participants burned 20.2 calories a minute and their average heart rate was 93 percent of its max for the course of a 20-minute workout - which translates to HUGE fat-loss.
1:55 - 4. Jump rope - Moderate-intensity rope jumping—about 100 to 120 skips per minute—burns about 15 calories a minute... This form of cardio uses more muscle groups than jogging, and challenges your balance, and coordination Try adding 100 revolutions of jump rope to the end of each one of your sets next time you are at the gym. Adding these low impact HIIT intervals will heighten your fat burning state
3:00 3. Tabata jump squats - They're pretty tough, I'm not gonna lie. Sets of 10-20 will make you pretty exhausting. You'll wanna incorporate them into a high intensity work out. Studies show that participants who did 8 rounds of all-out jump squats (20 seconds of hard work, separated by 10 seconds of rest) burned 13.4 calories per minute and doubled their post-exercise metabolic rate for at least 30 minutes.
4:05 - 2. Battle Ropes - You may have seen this on TV or at your gym, especially if you're a crossfitter. With the ropes, it looks like it's just an arm movement, but it's actually very much a full body workout. Battling-rope exercises tops the chart in terms of total oxygen consumption and an average calorie burn of 10.3 calories per minute.
5:03 - 1. Burpees! Very simple, very straightforward. You can do these anywhere. AND you can add them to any workout routine at any point. Burpees are the ultimate body composition transforming movement... A 180-pound person burns about 1.43 calories per burpee. Studies have shown that by performing just 10 reps at a fast pace can rev your metabolism as much as a 30-second, all-out bike sprint...
For an example burpee cardio workout, perform as many burpees as you can for 1 straight minute - Repeat 10 times, giving yourself the necessary breather between each round for a killer cardio session