Burn More Calories with These 4 Exercises

Burn More Calories with These 4 Exercises

Whether you’re a regular at the gym or you only go when your schedule permits, everyone wants to make the most of their time in the gym. The exercises you do, should therefore make the effort worth your while. You can burn more calories depending on the kind of workout you do.

Finisher workouts are bang on the money when it comes to intensity and calories burned.  Finisher workouts refer to a series of exercises at the end of a workout session designed to completely drain you out by using up all your energy.

Here are some exercises that will maximize your calorie burn:

Stationary bike

A spin cycle or stationary bike makes for the perfect equipment when you’re about to finish your workout for the day. The goal is to challenge the speed at which you pedal. You must keep your reps per minute above 90 at all times. First work the stationary cycle for 10 seconds, followed by a 20-30 second recovery. Repeat this cycle for 10 rounds. To get the most out of these 10 rounds, set the resistance on the cycle to ‘high’.

Cross trainer

A cross trainer is similar to the stationary bike in terms of leg movements, but is more challenging due to the added body weight movement and arms. Set the resistance on this equipment at 15 for added resistance. This fully body finisher must be done for 15 seconds with 45 seconds for active recovery. Aim to keep your speed to 9 miles per hour. Repeat this exercise for 5 rounds.

Rowing machine

This finisher workout is more suited to an intermediate trainer. It’s more physically demanding as you’re required to alternate the use of your arms and legs. Set the resistance level of this machine to its max. Do 100 meters on the rower followed by 50 meters of active recovery.

Kettlebell goblet squat and supine row

supine row

Choose a kettle bell weight that you’re comfortable with. Generally, a 12 to 16 kg one would suffice. Stand with your legs hip width apart and get into squat portion while holding the kettle bell just below chin level, near your chest.

As for supine row, set up a bar at pretty low so that your body makes a 45° angle with the ground. Keep your ankles on the ground and body straight. Now pull your body weight till your chest touches the bar. Make sure you’re not going down to completely lie on the ground.

Complete 16 reps of each exercise with no breaks in between, then move on to doing 12, 10, 8, 6, 4, and 2 reps.

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By |2020-02-20T13:25:46+00:00December 5th, 2019|Fitness & Health|1 Comment