6. Kickboxing

Kick Boxing
(Top Rated Kick Boxing Equipment Amazon)

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

Spin Class

(Top Rated Cycles Amazon)

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

Rowing Machine

(Top Rated Rowing Machine Amazon)

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.



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