How to Burn Tons of Calories
You’ve decided to start exercising, or maybe you’ve been exercising, but haven’t quite figured out exactly what to do/what works for you. I would first off suggest following a specific program to be sure you’re hitting all of the muscle groups and getting the proper amount of cardio as well. From there, figuring out the specific formula that works best for you can be a bit of trial and error. While I can’t write a generalized blog about what YOUR body will respond most to, I can, with certainty lay out the most effective workouts across the board.
There are a few well known ways to burn calories fast. The first one is running. Running will always be right at the top of the list when it comes to torching calories fast. Running even at a slow pace for a half hour will burn 10.6-16 calories per minute, and that number can be increased by adding sprint intervals or increasing the intensity. Running is going to burn the most calories NOW, but if you want to keep burning calories long after your workout, there’s a better option.
I will never stop shouting from the mountain tops that HIIT workouts are the best way to get the most bang for your buck. You will burn a TON of calories in the moment - rivaling running - and then continue to burn them for up to 48 hours post workout. The benefit of HIIT over running is that it incorporates resistance training, which we know is the best way to lose weight and keep it off. When performing a cardio workout, only 1/3 of fat cells are targeted, while 2/3 are targeted when lifting weights and performing resistance training. Coupling cardio and resistance together targets fat cells in entirety, and performing a HIIT workout a couple times per week will produce lasting results and impact.
So now that you know HIIT is the way to burn a lot of calories now AND later, what exactly is it? HIIT stands for High Intensity Interval Training. HIIT is more or less cardio and strength combined. It will help you build muscle and provide a powerful cardio workout as well.
Examples of HIIT moves are:
Mountain Climbers
Airsquats
Lunge Jumps/Squat Jumps
Butt Kicks
Plank Jacks
Kettlebell Swings
There are tons of HIIT movements to incorporate into your workout. The trick is to perform the workout with little rest. This will look like a 30 or so minute high intensity workout with little to no rest between exercises and sets, usually circuit style. A total body HIIT workout could be as simple as 5 movements - Kettlebell swings, 45 second plank hold, weighted Russian twist, push press, sumo deadlift high pull - all for 30s intervals for 25-30 mins.
While any exercise is better than none, if you’re looking to maximize gains and weight loss, HIIT a few times per week can get those calories burned real time, and help increase your metabolism for days to come (or forever if you use HIIT in maintenance).