Let's cut to the chase: When it comes to exercise, we want the workout that burns the most calories in the shortest amount of time. Incorporate these types of fitness into your routine, and watch the pounds fly off.
Go ahead - jump for it: Explosive movements like box jumps and jumping jacks help build strong muscles while burning 10 calories a minute. The key is to keep your moves quick and to land softly so you are engaging leg and core muscles as you hit the ground.
Never seem to be able to fit in a solid workout? You can still see results even if you just have minutes to sweat - you just have to increase your intensity. A recent study found that 20 minutes of exercise can cause changes to your muscles' DNA, including metabolism and afterburner effects, while other studies have shown improvements in multiple markers of health in as little as seven. The trick is to exercise at your max potential in 30-second bursts, followed by a recovery period. Sounds manageable, right?
A form of high-intensity interval training (HIIT), supersets are circuit workouts that pair two different sets of exercises, one right after the other with no rest between. This ups the cardio element of any strength-training routine, helping you build muscle and shed fat in less time.
To do supersets, choose two types of moves to pair, either working the same or opposing muscle groups. Perform each set for your normal amount of reps and rest for a minute only once you've completed each superset (pair of moves).
Don't let the odd-sounding name scare you: Tabata is just a specific form of HIIT - one that burns, on average, 13.5 calories per minute. Tabata works like this: four minutes of high-intensity training, alternating between 20 seconds of max training and 10 seconds of rest. Try it for two or three rounds. There are tons of sample Takata workouts on YouTube,
It's hard to go wrong with a kettlebell workout. The American Council on Exercise found that, on average, you can burn a whopping 400 calories in 20 minutes - talk about fast! The reason: multiplanar movement. Instead of just going up and down, you're going to move side to side and in and out, so it's much more functional. Unlike a dumbbell, kettlebells simulate how you move in real life.
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