Getting the Most BURN for Your Buck!
Whether you are doing squats, sprints, spinning, or swimming, you want to know that the exercise you choose is going to have a nice big return on investment when it comes to burning calories. You work hard and expect to see results, but which physical activity is going to help you reap the biggest rewards? After all, not all workouts are created equal.
If you don’t have a lot of time to exercise, the good news is that you can still maximize your energy expenditure with a short duration but high intensity workout. The activities which burn the greatest amount of calories are those which use more muscle mass and also involve resistance.
An excellent cardio workout for calorie burning is sprinting. Jim White, American College of Sports Medicine spokesperson, says, “Sprinting burns a massive amount of calories, but it can only be kept up for a certain amount of time.” He suggests alternating between two minutes running at the fastest pace you can sustain, and then jogging for a minute to recover before resuming the faster pace again. Running at a pace of 7.5 miles per hour, a 155-pound person can burn 465 calories in a thirty-minute span of time. That is excellent efficiency!
Tabata workouts are another incredibly efficient way to burn calories. Typical Tabata workouts will rotate between four different exercises, such as crunches, jumping rope, squat jumps, and lunges in 20-second increments followed with 10 seconds of rest. This is repeated in cycles for about half an hour. The American Council on Exercise found that in an average 20- to 30-minute Tabata workout, one can burn about 15 calories per minute, or 450 calories per half hour.
Since swimming requires using so many different muscle groups from the kicking of your legs, the stroking of your arms, and the tightening of core muscles as well, it is no wonder that this type of exercise ranks as one of the best calorie-burning cardio workouts. The type of swim stroke you choose will play a role in how many calories you burn. For example, a 155-pound person doing the butterfly stroke can burn 409 calories per half hour in comparison to 372 calories in the same time frame for the breast stroke. If you swim in the ocean, the current of the waves also gives an added challenge, upping the intensity of your workout and maximizing the calories burned.
These three types of workouts will help you burn calories fast. But, check out the exercises below to decide which type you prefer.
These activities will burn approximately the listed number of calories for a 155-pound person in a 30-minute period:
- Basketball ——————————————-298 cal
- Bicycling (12-13.9 mph) ————————– 298 cal
- Bicycling (20 mph) ———————————614 cal
- Circuit training ————————————–298 cal
- Cross country hiking ——————————223 cal
- Dancing slow (waltz, foxtrot, rumba)———-112 cal
- Dancing fast ( bally, twist) ———————–223 cal
- Dancing (disco, ballroom, square) ————-205 cal
- Elliptical trainer ———————————— 335 cal
- Fencing ———————————————–223 cal
- High-impact aerobics —————————–260 cal
- High-impact step aerobics ———————–372 cal
- Horseback riding ———————————–149 cal
- Ice skating ——————————————–260 cal
- Jumping rope —————————————372 cal
- Kayaking ——————————————–186 cal
- Low-impact aerobics ——————————205 cal
- Low-impact step aerobics ————————260 cal
- Martial arts (judo, karate, kickbox) ————372 cal
- Moderate calisthenics —————————–167 cal
- Moderate stationary bicycling ——————260 cal
- Moderate stationary rowing ———————260 cal
- Running (5 mph) ————————————298 cal
- Running (7.5 mph) ———————————465 cal
- Running (10 mph) ———————————-614 cal
- Ski machine ——————————————353 cal
- Soccer ————————————————-260 cal
- Stair-step machine ———————————223 cal
- Stretching, Hatha yoga —————————-149 cal
- Swimming (backstroke) —————————298 cal
- Swimming (vigorously) or breaststroke ——-372 cal
- Swimming (butterfly or crawl) —————— 409 cal
- Tai Chi ————————————————–149 cal
- Tennis ————————————————–260 cal
- Vigorous stationary rowing ———————–316 cal
- Vigorous Tabata ————————————-450 cal
- Volleyball ———————————————149 cal
- Walking (4.5 mph) ———————————-186 cal
- Weight lifting (vigorous) ————————–223 cal