- Swing weight. This explosive exercise develops large, powerful muscles around your glutes and quadriceps. In a study conducted at the University of Wisconsin, participants burned 20.2 calories per minute during a 20-minute workout, and their heart rate rose to 93% of the maximum. According to the strength trainer from Salt Lake City, Dan John, the effectiveness of this exercise lies in its unusualness.
2. Rowing machine. As Harvard scientists have discovered, an 84-kilogram man can burn 377 calories in half an hour of furious rowing, which is 12.5 calories per minute. Rowing involves the muscles of the arms, legs, and back, which means it is an excellent exercise for the whole body.
3. Burpee. Spartan club coach Jeff Godin says the 82-kilogram guy burns 1.43 calories per burpee. So if you can do at least seven per minute, you will burn at least 10 calories during this time. But according to the report at the annual meeting of the American College of Sports Medicine, it is better to do on average at least 10 burpees per minute, burning 14.3 calories, because at this rate your metabolism will equal the 30-second bike sprint.
4. Exercise bike with a progressive load. It sounds crazy, but according to Gym Jones club manager Rob Macdonald, you can burn 87 calories per minute on such a machine. The main thing, give it all to the full in those 60 seconds. Note: there is no scientific data on this subject, we relied on the testimony of the simulator itself.
5. Jumping rope. According to the Compendium of Physical Activities, this exercise at an average pace – about 100-120 rotations per minute – allows you to burn about 13 calories per minute. In this mode, exercise involves more muscles than running, and also trains your balance and coordination, especially if you complicate regular jumps.
6. Fat bike. If you have not tried, we recommend it. You can burn up to 1500 calories per hour on this bike, which is almost 25 calories per minute. He obeys any kind of road and off-road at any time of the year. In reality, of course, your calorie consumption will greatly depend on your fitness and endurance, as well as on your skills. But you like this workout anyway.
7.” Cindy.” According to scientists at Kennesaw State University, this day-based CrossFit training complex (WOD) helps burn an average of 13 calories per minute. Its effectiveness lies in the combination of three exercises – 5 pull-ups, 10 push-ups, and 15 “air” squats, each of which involves a different muscle group. Within 20 minutes you have to do as many rounds as possible. If you are in good shape, do it right away to a full, non-stop and rest. If you’re not as good (like most ordinary people), just rest when you need it, even if it is between exercises.
8. Cross-country skiing. This loads the heart more running because you have to push the lower body and pull the upper one. According to the Compendium of Physical Activities, a good ski run allows you to burn more than 12 calories per minute. So this is why Scandinavian skiers fall so often in exhaustion after the finish.
9. Jumping out of the squat according to the protocol of Tabata. According to scientists from the Auburn University in Montgomery, performing this exercise on the Tabata protocol – 20 seconds for a full, 10 seconds of rest, for four minutes – allows you to burn 13.4 calories per minute and double the metabolic rate for at least half an hour end of training.
10. Two parallel ropes. In a recent exercise in the New Jersey State College, a comparison of different workout styles, exercises with two parallel ropes ranked first in total oxygen consumption and average calories burned (10.3 per minute).
Don`t forget to ask the advice your doctor and to eat healthy)