25 Minutes to Burn Up To 300 Calories
Exercising can become repetitive and some might even say boring when you don’t know exactly what you are going to do at the start of a workout. It’s easy to quit simply because you aren’t in the mood or you don’t know what else to do. To prevent becoming a victim of exercise boredom try to mix up your workout sessions with new and challenging moves. You should also come to the gym or park with your workout written down so that you will be less likely to stray from your ultimate goal.
Below is a 25 minute workout you can take with you to the gym or park that will help you burn up to 300 calories. It includes cardio, which we all know is great for burning calories, as well as strength training active recovery drills that will help you build muscle and increase your metabolism.
It’s important to gadge the intensity based on how your feel and only speed up or slow down during the times listed.
Step One: Pick your favorite cardio exercise. Some examples are walking, running, biking, jogging, and swimming.
Step Two: Start your watch or timer and complete the following workout by doing the cardio move you chose in step one during the allotted times listed. Try to use the active recovery to catch your breath and prepare for the next interval.
|
Time |
Level of difficulty (1-10 with 10 being extremely hard) |
Active Recovery Move (Do these moves while you catch your breath). |
| 0:00 – 3:00 | 2-3 this should be a breeze for you. | Sumo Squat for 1 minute |
| 4:00 – 6:00 | 4-5 you are speeding up but you are still in control. | Tricep Dips for 1 minute |
| 8:00 -10:00 | 6-7 you are beginning to feel uncomfortable. It’s getting tough for you but don’t quit yet. | Side Lunge for 1 minute |
| 12:00 – 13:30 | 8-9 this is your full out effort. You are working the hardest that you can work. | Long- Arm Crunch for 1 minute and 30 seconds. |
| 15:00 – 16:30 | 8-9 once more. This is your full out effort. You are working the hardest that you can work. | Vertical Leg Crunch for 1 minute and 30 seconds. |
| 18:00 -19:00 | 6-7 you’ve brought the pace down dramatically but its still uncomfortable. Don’t slow down tow much | Push-up with Side Plank for 1 minute |
| 21:00 – 22:00 | 3-5 this should be somewhere around the level you started. Your heart rate should be coming down. | Sumo Squat for 1 minute |
| 23:00 – 25:00 | 1-2 this is your cool down. You should feel great. Pat yourself on a back for a job well down. | Grab Some Water! |
Your thoughts...
How do you keep your workouts fresh and your motivation high?
For more interval drills like these and tips on how to maximize your workouts visit me on http://www.keepitmovingfitness.com Like me on Facebook to join in on the conversation and see what others are saying about this workout. Remember, I am always here to answer your questions every other Sunday on Calorie Count.
Comments
| krrpoli - Jun 17, 2012 12:03 PM | New Comment |
the problem is, without something like an elliptical where i can see my heart rate and resistance levels, i could be doing jumping jacks 15 minutes in and feel like i'm giving my all and actually be doing nothing rougher than what i was doing at the beginning.
I always focus on how i will feel after the exercise (energetic and fulfilled), this motivates me to complete my workout. Plus I break my workout into two ten minutes and two five minutes sections across the day. This helps me finish my exercise as I know that it would be over in 5/10 minutes.
Honestly workouts such as these don't work for me. I am more of a walking/cycling/running/swimming kind of person. I just don't feel like the sought of exercise in the article send my blood pumping enough.
I just did this workout and my blood is pumping......but I varied the 1 minute recovery intervals to my own version and added some weights.....
Two words: HIIT workouts. Okay that's an acronym and a word. You should be able to burn MUCH more than 300 cal. in that time!!!
Check out http://bodyrock.tv for some awesome workouts. Also, HMH Workouts are good.
Jim
I wish Calorie Count would provide more information for men. It seems you cater primarily to women.
Rik
Rik Barnes
Greenville, North Carolia
LOL.. You get more bang for your buck by weight training with heavy compound movements and cycling your calories.
Instead of trying to figure this whole thing out, just do Jillian 30-day shred -- cardio w/strength in a 20-minute workout -- and 3 levels to choose from.
Original Post by: SntradaI always focus on how i will feel after the exercise (energetic and fulfilled), this motivates me to complete my workout. Plus I break my workout into two ten minutes and two five minutes sections across the day. This helps me finish my exercise as I know that it would be over in 5/10 minutes.
Honestly workouts such as these don't work for me. I am more of a walking/cycling/running/swimming kind of person. I just don't feel like the sought of exercise in the article send my blood pumping enough.
a heart rate monitor will help you know how hard you're working w/o having to be on a machine that monitors it for you. Plus, most will link w/ machines when you do have one near so you don't have to hold on to the sensors the whole time. It's a more accurate read of your heart rate anyway.
p.s. I didn't think I was burning as many calories doing circuit training like this, but the weight came off so much faster! I would suggest to add more cardio before your start this workout if you can. But... when you're on a time crunch, you'll get great results from workout such as these!
Original Post by: Savagesao
This workout is confusing to me... SOmeone please help me to understand? So am I suppose to go cycling get off the bike then do summo squats or do I cycle in place I'm confused -__-
To answer:
1. Cycle/run/elliptical for 3 minutes (easy pace).
2. Jump off the bike/treadmill/elliptical and do 1 minute of sumo squats.
3. Cycle/run/elliptical for 2 minutes (faster pace).
4. Do 1 minute of Triceps dips.
5. Back to the cardio for 2 minutes.
And so on and so on. You're doing intervals mixed with cardio. Does that help?
Jim
Agreed on the swimming-front, this would require some pretty nifty pool entries and exits...
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