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Burn Maximum Calories in Minimum Time


By kimfitness on Feb 26, 2012 10:00 AM in Tips & Updates

The ideal workout is one that produces the most results in the least time. While there are some people that enjoy long hours in the gym, the majority would like to get their workout done and get on with their day.  No matter the amount of love you have for exercise, the fact that it must be done still remains. Exercise moves that target multiple muscle groups while increasing your heart rate should make up the majority of your workout out when trying to reduce your exercise time without compromising results.  Below is a workout that will burn mega calories, boost energy, and blast fat.

The Circuit

Burpees (squat thrust) :  This power move works the entire body and improves power, speed, agility, and endurance. Complete 60-90 seconds of this exercise depending on your fitness level.
 
Squat Jumps:  With primary focus on the lower body, these moves are a great way to add fire and intensity to your workout. The jump increases your heart rate and your blood pumping. You can hold a pair of very light weighs if you want to incorporate upper body training. If you have trouble with your knees you might want to avoid jumping while doing this exercise. You can still get a great workout in with the squats alone.  Complete 60-90 seconds of this exercise depending on your fitness level.
 
Plyo-Jacks: Like all plyometric moves, plyo- jacks are quick to increase your heart rate and challenge your body. These are similar to a jumping jack but there is an added deep squat. Complete 60-90 seconds of this exercise depending on your fitness level.
 
Mountain Climbers: This workout also works most muscles in your body with a large focus on your legs and core. This is an intense exercise that can be modified to challenge every fitness level. If you are just starting out, complete these very slow and increase your speed over time. Complete 60 -90 seconds of this exercise depending on your fitness level.
 
Frog Leaps: This silly exercise move is a great way to end the circuit. It increases power and agility while strengthening your lower body.  Your endurance will increase over time if you keep this move within your exercise regimen. Complete 60 -90 seconds of this exercise depending on your fitness level.

Active Recovery

In between each of these intense moves, complete Pushups with Side Plank for 30 seconds.  This is known as an Active Recovery since it allows you to recover from the crazy cardio move that you’ve just complete while incorporating strength training at the same time.  Active recovery is a technique that should be utilized no matter the length of your workout. It keeps your mind and body engaged and causes you to burn more calories.

Take a Break

After you have complete all five exercises with the active recovery move in between each, take a 2 minute break and repeat the entire workout two more times. This workout will have you sweating and feeling great in no time. For more intense drills like this, visit www.keepitmovingfitness.com  or check out other workouts that I have here on Caloriecount.com.  Comment on my Facebook page to let me know how you did.



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Comments


Nice article Kim! Do you have an estimate of colories burned per 1h of each of these excersises or per set or session?

 

I´ve read about walking at 60% max heart rate is also recomendable. But less muscles involved apparently.

 

Wink



My favorite workouts are Insanity Pure Cardio and P90X Synergistics.  Insanity Pure Cardio leaves you dripping in sweat and is done in 40 minutes.  P90X Synergistics works several  muscle groups at the same time and focuses on strengthening the core, which builds a solid foundation for continued strength training.



I've done circuits before and found it to be a very effective workout. What frequency would you recommend and would it be OK to run on alternate days?



i have done jillian michael's 30 day shred, what do you all think about that workout? i haven't seen much results but i always feel like i'm getting a good workout.



@iconic001: you can use the "calisthenics" (intensive) as a reference.

This sounds a bit like exercises from the book "You are your own gym", in short: body weight exercises. They're indeed good, but I can recommend to get the book and use all the variations. The author offers a lot of variations and also explains how to make your exercise more challenging as you advance.


Original Post by: jabberly

i have done jillian michael's 30 day shred, what do you all think about that workout? i haven't seen much results but i always feel like i'm getting a good workout.


I absolutely love Jillian Michael's 30 Day Shred!  I've had great results doing Workout 3, three to four times  a week.



So, how many of these mega calories will you burn from the workout?  Looks like a good all-round fitness workout, but when advertised as a max calorie burn in min time, it would be helpful if some real calorie information were included.



I'm sure many can appreciate the great tips on exercise on this website.  However, there is a community out here that can't do these types of moves.  That is the community of joint issues, namely knees.  We are the people that need some good advice and guidance on getting a really good workout without damaging ourselves further.  We are in a "catch 22" position.  Its difficult to do the really fat busting moves and if we don't move it we put on the pounds and that makes it tougher on the joints.  It is a viscious cycle.  So, if anyone has some good tips for people like me, lets hear it.  It would be most appreciated.  Thanks.



Original Post by: greener333

So, how many of these mega calories will you burn from the workout?  Looks like a good all-round fitness workout, but when advertised as a max calorie burn in min time, it would be helpful if some real calorie information were included.


hi There,  calories burnt depends on the hieght and weight of the individual. and how intense they are doing the workout. for example, if you have two people (one smaller one bigger) doing the exact same workout for the same time, at the same intensity, the bigger person will burn more calorie.  i think what I meant when I titled it Maximum calories was that doing these moves will allow you burn more calores in than would typical gym workouts or basic exercise like jacks because they involve every muscle in your body. Instead of staying in the gym 60 minutes on the elliptical you can be do this for 20 and burn the same if not more calores. hope this helps



Original Post by: buffalobelle

I'm sure many can appreciate the great tips on exercise on this website.  However, there is a community out here that can't do these types of moves.  That is the community of joint issues, namely knees.  We are the people that need some good advice and guidance on getting a really good workout without damaging ourselves further.  We are in a "catch 22" position.  Its difficult to do the really fat busting moves and if we don't move it we put on the pounds and that makes it tougher on the joints.  It is a viscious cycle.  So, if anyone has some good tips for people like me, lets hear it.  It would be most appreciated.  Thanks.


I don't think my knees would survive any of the moves in this article.

I almost gave up on any exercise but walking.  Not to be defeated, I  started self-modifying exercises to avoid any impact on my joints.

I do jumping jacks without jumping, still gets the heart pumping, try with side-to-side steps.  I do semi-squats.  Very slight bend to knee, but I can still feel it in my thighs.

High step marching (knees up to hip level) in place can get the heart going too.  Sometimes, I high step march around the house as I do my daily stuff.

I found planks are not really hard on the knees, but on the arthritic hips.  They are less painful to hips if you do the cross-legged versions.

I can do most of the moves on Jillian Michael's Biggest Losers DVD with slight modifications.



Original Post by: sundownlinda

Original Post by: buffalobelle

I'm sure many can appreciate the great tips on exercise on this website.  However, there is a community out here that can't do these types of moves.  That is the community of joint issues, namely knees.  We are the people that need some good advice and guidance on getting a really good workout without damaging ourselves further.  We are in a "catch 22" position.  Its difficult to do the really fat busting moves and if we don't move it we put on the pounds and that makes it tougher on the joints.  It is a viscious cycle.  So, if anyone has some good tips for people like me, lets hear it.  It would be most appreciated.  Thanks.


I don't think my knees would survive any of the moves in this article.

I almost gave up on any exercise but walking.  Not to be defeated, I  started self-modifying exercises to avoid any impact on my joints.

I do jumping jacks without jumping, still gets the heart pumping, try with side-to-side steps.  I do semi-squats.  Very slight bend to knee, but I can still feel it in my thighs.

High step marching (knees up to hip level) in place can get the heart going too.  Sometimes, I high step march around the house as I do my daily stuff.

I found planks are not really hard on the knees, but on the arthritic hips.  They are less painful to hips if you do the cross-legged versions.

I can do most of the moves on Jillian Michael's Biggest Losers DVD with slight modifications.


You may also want to check out a new book by Lou Schuler, "New Rules of Lifting for life." I have done his other books, and had great results. This one is specifically for those 45 and over, or who can't complete regular training routines. It teaches you how to modify programs, so they suit your abilities, while still challenging yourself. It is new, releases April 26.



I ditto the comments about knees, and appreciate therecommendation about the book, lnew rules of lifting for life.  I use the wii for many low impact work outs, hula hoop, step, and 'biking' are my favorite as well as yoga help keep me toned and making progress.



I would like to suggest Bikram (hot joga).  I used a heart monitor watch which tracked my calories burned.  I found that I burned 1285 calories in an hour compared to 1020 calories burned in a hour step aerobics class.



Oh god, these exercises are so hard for me!

Haha, guess that's the point, huh? Good article.



Original Post by: kimfitness

Original Post by: greener333

So, how many of these mega calories will you burn from the workout?  Looks like a good all-round fitness workout, but when advertised as a max calorie burn in min time, it would be helpful if some real calorie information were included.


hi There,  calories burnt depends on the hieght and weight of the individual. and how intense they are doing the workout. for example, if you have two people (one smaller one bigger) doing the exact same workout for the same time, at the same intensity, the bigger person will burn more calorie.  i think what I meant when I titled it Maximum calories was that doing these moves will allow you burn more calores in than would typical gym workouts or basic exercise like jacks because they involve every muscle in your body. Instead of staying in the gym 60 minutes on the elliptical you can be do this for 20 and burn the same if not more calores. hope this helps


Thanks.  So I can estimate calories burned by multiplying elliptical calories by 3?  I'm aware of the height/weight/age/gender influence on calories burned. If I wanted a 500 cal workout, I'd need some reference point for how long I have to do this workout to achieve that.  I'm not sure you gave that information.



I am so excited to try this! I've already added the circuit to my Skimble workout training app! *a little nervous, though*



Original Post by: buffalobelle

I'm sure many can appreciate the great tips on exercise on this website.  However, there is a community out here that can't do these types of moves.  That is the community of joint issues, namely knees.  We are the people that need some good advice and guidance on getting a really good workout without damaging ourselves further.  We are in a "catch 22" position.  Its difficult to do the really fat busting moves and if we don't move it we put on the pounds and that makes it tougher on the joints.  It is a viscious cycle.  So, if anyone has some good tips for people like me, lets hear it.  It would be most appreciated.  Thanks.


I have some significant arthritis in my left knee.  That coupled with the extra weight makes any kind of jumping/impacting inadvisable.  My local gym just started an 'aqua zumba' class and I LOVE it.  No impact on the joints but I feel I get an excellent workout.  I usually do 45 minutes on the various nautilus machines followed by the hour aqua zumba class.  By the time I am done, I am exhausted.  I also find that I can use the ellipitical and because of not having the impact, it works great for me.  I can get and keep my heart rate in the target zone for 30 minutes. 



Original Post by: buffalobelle

I'm sure many can appreciate the great tips on exercise on this website.  However, there is a community out here that can't do these types of moves.  That is the community of joint issues, namely knees.  We are the people that need some good advice and guidance on getting a really good workout without damaging ourselves further.  We are in a "catch 22" position.  Its difficult to do the really fat busting moves and if we don't move it we put on the pounds and that makes it tougher on the joints.  It is a viscious cycle.  So, if anyone has some good tips for people like me, lets hear it.  It would be most appreciated.  Thanks.


I have some significant arthritis in my left knee.  That coupled with the extra weight makes any kind of jumping/impacting inadvisable.  My local gym just started an 'aqua zumba' class and I LOVE it.  No impact on the joints but I feel I get an excellent workout.  I usually do 45 minutes on the various nautilus machines followed by the hour aqua zumba class.  By the time I am done, I am exhausted.  I also find that I can use the ellipitical and because of not having the impact, it works great for me.  I can get and keep my heart rate in the target zone for 30 minutes. 



I have been doing Zumba and love the class. Their is not a lot of high impact involved (Most moves can be modified). It is a great class and i always work up a sweat.



Original Post by: greener333

So, how many of these mega calories will you burn from the workout?  Looks like a good all-round fitness workout, but when advertised as a max calorie burn in min time, it would be helpful if some real calorie information were included.


The best thing to do is get a heart rate monitor that shows calorie burn. Once you set your profile with height/weight/age, it will show a pretty accurate amount of calories burned. You can find some online for a decent price.

I know when I do the Insanity Max Interval Circuit, I generally burn between 720 - 750 calories at 5'6", 164 lbs.


I got tired really quickly when trying this. But if I keep practicing, I'll get more stamina. :D I hope.



Original Post by: oliutu

I got tired really quickly when trying this. But if I keep practicing, I'll get more stamina. :D I hope.


Me too...I look forward to getting better at it!



This is exactly the type of exercise program I take at my gym twice a week.  Jumping jacks are hard on my knees so I jump in place similar to jumping rope but raise my arms like the jacks.  I wear knee straps that seem to help with the jumping.

It was really difficult to keep up but I'm getting better at it. 



Original Post by: lorre132

This is exactly the type of exercise program I take at my gym twice a week.  Jumping jacks are hard on my knees so I jump in place similar to jumping rope but raise my arms like the jacks.  I wear knee straps that seem to help with the jumping.

It was really difficult to keep up but I'm getting better at it. 


Lorre makes a good point.  If there is a particular exercise you can't do, you can modify it in such a way that you keep your heart rate up while protecting the part of your body that can't tolerate the move.



These are great exercises.  I would add a long stretching/warm-up and cool-down period to it, though, because it is very high-impact.  Especially if you're overweight, you've got to take care of your joints.



Warm-up and cool-downs are very important. Always part of my workouts.


for those people with knee injuries.. i went to a physiotherapist and he specifically made me use the pilates bench. ( the one that you lay down on your back on and push out against the bar). he said that with knees if you stenghten up the muscles they will give ir more support. while i kept it up i found i had less pain when i did impact stuff. i cant afford a gym membership so for now i do equivalent exercises at home. 



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