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.
The Move: kickboxing
The Burn: 582-864 calories/hour
The Bonus Burn: Boxing alone or with a partner, be sure to keep the rest periods between rounds short. For every 30 seconds of rest, there should be 90 seconds of sparring.
5. Stationary Bike
The Move: stationary cycling (at a vigorous pace)
The Burn: 498-738 calories/hour
The Bonus Burn: To get the most start with 10 seconds of intense pedaling and 50 seconds of rest. Next, try 15 seconds of sprints and 45 seconds of rest. Then, 20 seconds of sprints and 40 seconds of rest. Don’t forget to adjust and increase your resistance as you progress.
4. Rowing Machine
The Move: Rowing (150 watts)
The Burn: 481-713 calories/hour
The Bonus Burn: For maximum results, do super fast intervals of one minute. Next, take 30 to 60 seconds of active rest periods by alternating between other exercises. Try, squats, planks, or pushups.
3. Stair Climber
The Move: Stair Climber (77 steps/minute)
The Burn: 452-670 calories/hour
The Bonus Burn: Mix up this move by alternating between walking and running up the stairs. Adding a one pound or five pound weight in each hand will get your upper-body working as well.
2. The Elliptical
The Move: Elliptical or Arc Trainer at a resistance level of 8.
The Burn: 322-478 calories/hour
The Bonus Burn: For the best burn, don’t keep the same pace the entire workout. Switching it up by varying the incline and resistance levels will keep those calories burning long after you leave the gym.
1. Power Yoga
The Move: Power yoga or a fast moving yoga flow class
The Burn: 226-335 calories/hour
The Bonus Burn: Sign up for a power of vinyasa flow class. These classes focus on strength and match your breath to the movement. With that being said, these types of classes are the kind that make for the most effective after burn. Build strength and increase your flexibility.