Strategic exercise is the key to achieving your weight loss goal faster. Anyone can break a sweat, but careful planning and timing will make your workouts more effective. Ultimately, more effective workouts free up more of your time for fun things. New York City-based trainer, Noam Tamir, C.S. helps modify your workouts so that your body burns calories long after you’ve left the gym.
9. Jumping Rope
The Move: Jumping Rope (120 skips per minute)
The Burn: 667-990 calories/hour
The Bonus Burn: Simple, but mighty, this workout will tone your arms and shoulders. Try using a weighted rope for maximum burn
The Move: Running (10 minute/mile)
The Burn: 566-839/hour
The Bonus Burn: After you run a steady pace your body will continue to burn calories for the rest of the day. Adding short bursts or sprints or faster running into your jog will increase your overall calories burned. A recommended 2 to 1 ratio of working and rest is ideal for the best burn. For example, run for 60 seconds and walk for 30 seconds.
7. Kettlebell intervals
The Move: Kettlebell intervals
The Burn: 554-822 calories/hour
The Bonus Burn: Using a HIIT circuit training with kettlebells can keep the after burn effect going for nearly 36 hours. For best results, use a fluid circuit and do not stop between sets to rest. Switch between upper and lower body movements so you can keep the exercise going for longer. Kettlebell swings, kettlebell squats, and kettlebell bench presses can help switch it up.