Resolved to finally lose weight this year? Well, you need to mix up your workouts so they stay
challenging. This will help keep your heart rate up, and force your body to burn more calories.
The following workouts will not only burn serious calories, but they will also push your body way
past your comfort zone. If you’re not actively exercising already, then perhaps that it might be
better to ease into exercise in order to help prevent injury.
Below are some serious calorie burning workouts:
Interval training is all about challenge and recovery — over and over — for a cardio blast.
You can do intervals many different ways — running, on any sort of cardio equipment, or in a
1. Warm Up: On the treadmill, with the incline set at a challenging angle, power walk at a speed
of 3-3.5 for 7 minutes. Keep your elbows up above your heart. Stop, get off the treadmill, and
2. Sprint: Drop the incline to 0, increase the treadmill speed, and sprint hard for 30 seconds.
Aim for 90% of your maximum heart rate. To recover, bring your speed down to 3.0 and walk for
3. Squats: Get off the treadmill and squat, with your bottom out to the rear and your legs slightly
apart. Then jump from the squatting position into the air, landing in the same squat position as
before. Do this for one set of 15 or 20, working your quadriceps. If you’re already in good shape,
hold dumbbells by your sides.
4. Overhead Presses: Do 15 or 20 overhead presses with the weights, pushing them straight
up and directly over your shoulders.
5. Sprint: Get back on the treadmill and sprint for 30 seconds (no incline). The goal is to be at
80% of your maximum heart rate. To recover, decrease your speed to 3.0 and walk for one
6. Tricep Extensions: Using dumbbells, do one set of 15 or 20 overhead tricep extensions.
Your elbows should point toward the ceiling, with the weights behind your head. Lift the weights
directly above your head and back down again.
7. Pushups. Do one set of 15 push-ups, with your elbows at a 90-degree angle from the body.
Modification: Do the push-ups with your knees on the ground, but do 25 instead of 15.
8. Sprint: Back to the treadmill. Sprint for 1 minute, aiming for 70% of your maximum heart rate.
To recover, jog for 90 seconds.
9. Jumping Jacks. Do one set of 15 or 20 jumping jacks. If you’re strong enough, add two 10-
or 15-pound dumbbells — lift up the weights when you jump out, in an overhead press position,
pulling them back down to shoulder height as your legs go back together.
10. Finale: Incline your treadmill to an angle that really challenges you — but don’t hang onto
the treadmill’s rails. Walk at a 2.0-3.5 speed for 30 seconds, aiming for 60% of your maximum
heart rate. To recover, bring the treadmill down to a 1.0 incline and drop your speed to 1.9 or
2.0 for a 1-minute walk. Finish by stretching.
Quick CrossFit Series
CrossFit workouts are about getting maximum effort in minimum time.
The following exercises come from Doug Katona, co-founder and owner of CrossFit Endurance
in Newport Beach, Calif. They can be done on their own, all together, or in any combination.
1. Warm up for 10-12 minutes, finishing the warm-up at 75% of your maximum heart rate or
at 7.5 on the perceived exertion scale, in which 0 is no effort and 10 is your max.
2. Choose any type of cardio. Do it at your maximum effort for 30 seconds.
3. Stop and recover for 2 minutes, or for 90 seconds if you’re already in good condition. Do
not shortchange the rest period.
4. Do this up to three times.
Body Weight Blast
As fast as you can, do 10 squats, 10 push-ups, and 10 full sit-ups. Then do nine reps of each.
Then eight, seven, six, and so forth, until you reach one rep of each exercise. Rest as little as
possible between sets. Record your time and try to improve each week.
Rowing or Indoor Cycling
Don’t overlook the rowing machine and stationary bikes in your gym. You may be sitting down,
but you’ll be sweating when you try this workout from Scott Nohejl, coach and program director
of The Chatham Area Rowing Association in Savannah, Ga.
1. Row or bike for a minute.
2. Sprawl with push-up. Run in place, with your feet just coming off the ground, for a count
of five. Lower yourself onto your hands, jump your legs backward to a push-up position.
Do one push-up, then bring the legs back, tucking them in. Stand and repeat for 1
3. Squats. With hands on top of your head, squat so your knees are at 90 degrees — make
sure they do not go past your toes — and then stand up. Repeat for 1 minute.
4. Side jumps. With feet together, toes pointed forward, jump from side to side for 1 minute.
5. Rest for 5 minutes.
6. Row or bike for 1 minute.
7. Scissor jumps. With one leg in front and the other in back, jump and “scissor” your legs
before landing. Do this for 1 minute.
8. Sumo jumps. Squat down, then jump, bringing your feet slightly off the ground. Do this
for 1 minute.
9. Jumping jacks. Do these for 1 minute.
Repeat the full set four times, nonstop, for a 16-minute workout. Cool down, and then stretch.Swimming
The pool isn’t just for cooling off. It’s also a great way to heat up your metabolism — and burn a
maximum number of calories.
If your arms or shoulders are hurting – or you simply want to work your legs – use a kickboard
and do two sets of four 100-yard swims, with 20 seconds of rest between each.
More Calorie Burners
There are lots of other great options for burning calories through exercise. Here are some:
5.Taking an aerobics class
6.Spinning (stationary bike class)
7.Dancing (the faster you dance, the more calories you’ll burn)
Exactly how many calories you burn depends on your weight – and how intensely you do the