Easy Ways to Burn Calorie at the Gym

During a busy day, carving out an hour to head to the gym can be tough, so the question is this: are you making the most of those 60 minutes? With a few simple tweaks, you can increase your calorie burn instantly. Try these tips the next time you’re at the gym to maximize your sweat session.

1. On the Treadmill


– Incorporate speed intervals.

– Raise the incline.

– Go a little longer.

– Pump those arms!

2. When Strength Training


– Exercises that utilize your own body weight have been shown to burn more calories.

– Force your body to work harder by creating instability.

– Do supersets, moving quickly from one exercise to the next without resting.

– Do multitasking moves that work more than one part of the body at once.

3. On the Elliptical


– Use the handles to go for a total-body workout.

– Utilize the resistance.

– Watch your pace.

– Include intervals, alternating between short periods of pushing your body to the max with recovery periods.

Source – popsugar


Best & Easy Cardio-Based Bodyweight Exercises

Performing higher-intensity bodyweight exercises can be an effective way to build strength while also raising the heart rate. To kill two birds with one stone, leave the running sneaks and swimming goggles behind and give these 35 cardio-based strength exercises a go!


Inchworm1. Inchworm

2. Power Skip

3. Stair Climb

4. High Knees

5. Alternate-Leg Bounding

6. Butt Kick

7. Jumping Jack

8. Foot Fire

Full Body

Mountain Climber

9. Mountain Climber

10. Plank to Push-up

11. Tuck Jump

12. Basic Burpee

13. Push-up Burpee

14. Plyometric Push-up

Diver’s Push-up

15. Diver’s Push-up

16. Long Jump

17. Single-Leg Burpee

18. Vertical Jump

19. Invisible Jump Rope


Squat Jump

20. Squat Jump

21. Single-Leg Box Jump

22. Box Jump

23. Step-up

24. Single-Leg Hop

25. Frog Jump

Skater’s Lunge

26. Skater’s Lunge

27. Lateral Stepover

28. Lunge Jump

Arms and Core

29. Jumping Jack Planks

30. Power Punch

Flutter Kick

31. Flutter Kick

32. Uppercut

33. Bicycle

34. Tabata Crunch

35. Sprinter Sit-up

The original article published on greatist

Burn 300+ Calories in 30 Minutes With Cardio Workouts

Running outside this time of year can be rough, but the “dreadmill” isn’t your only option for Cardio exercise when the weather turns frightful. Today, we present workouts that help you to burn more than 300 calories in just 30 minutes –

1. Spinning

A vigorous workout on an indoor stationery bike blasts an average of 391 calories in 30 minutes.


2. Snowshoeing

One study found that women burn approximately 375 calories in 30 minutes while snowshoeing at a 20-minute per mile pace, the equivalent of running 10-minute miles.


3. Indoor Rowing

With a stroke that engages your legs, back, and arms, rowing uses 84 percent of your muscles for a full body workout that zaps an average of 316 calories in a half hour, according to researchers at Harvard Medical School.


4. ElliptiGO

You can torch more than 300-600 calories in just a half hour.


5. Cross Country Skiing

A true full-body workout, cross-country skiing challenges you to push and pull your body across the snow in one of two styles: classical or skate skiing. You’ll burn 300 calories in 30 minutes during a hearty workout of the classical Nordic style and more than 500 calories if you’re going all-out.

cross country skiing

6. Deep Water Running

Though it won’t feel as difficult as running on land, you’ll burn just as much fuel thanks to the natural resistance of the water, averaging 345 calories in a 30-minute workout.

deep water running

7. Zero Runner

You’ll burn approximately 100 calories per mile depending on your weight and activity level, which is similar to running,

Zero Runner

8. Cycling

You can toast 409-539 calories running between 7-9-minute miles or cycling between 16-20 mph.


Source – Shape

10 Cardio Workouts For Weight Loss – 2014

Doing cardio for weight loss is a fantastic idea. In order to lose weight and keep it off in a healthy way, it’s crucial to combine good lifestyle choices with plenty of physical activity and exercise. You burn more calories when you get your heart rate up for a decent amount of time, which is why putting together a good cardio workout is so important. You can put together any combination of the following cardio exercises to create a workout plan that really works for you, and you’ll be surprised by some of the activities!


Kickboxing is another excellent cardio exercise and improves your coordination as well while increasing your flexibility.



It’s a great all around workout as well, and will help tone your hips, your bum, and your legs.



An Elliptical is somewhat better than a treadmill, simply because you have a lot of resistance and you’re working at an incline, which is great for the muscles in your legs.



Running is one of the best cardio exercises you can do. It doesn’t matter how slow your start is, as you’ll see. It’s still a start, and any amount you can do is a victory.



It’s another one of those exercises that lets you have fun, too, so you’re able to do more of it.



When you’re looking into cardio for weight loss, bicycling is a terrific option. The best part is that it’s versatile, because you can do it inside or outside.


Skiing and skating are two different sports, of course, but if you’re looking into cardio for weight loss, they’re both ideal.



If you like swimming, turn it into a great workout that targets your heart. It exercises your entire body, so you have the potential to get your pulse rate up and burn a lot of calories.




You can take advantage of a lot of cardio for weight loss when you use a rowing machine – or actually go rowing, for that matter.


Now, although walking isn’t as intensive as running, it is still a fantastic workout and it’s a wonderful place to start. You have to work up your stamina somehow, and walking for longer and longer intervals is a great way to do it.

Source – allwomenstalk



Kickboxing Workout and Weight Loss

Boxing workouts are among the fastest paths to lose weight and maintain over-all fitness. If you’ve struggled in your fight against the flab, here are some boxing workouts that help lose weight faster.

Boxing workouts are effective means to lose weight as they can make you burn around 350 to 500 calories in just one hour. This is because the exercises that constitute boxing training i.e, pad and bag work, skipping and groundwork are all aerobic exercises. The workouts involve repetitive motions in punching and other movements which are supported by the “core” muscles of the body.

kickboxing workout for weight loss


Plyometric Circuit Training

Essential to a good boxing workout are plyometric circuits. Plyometric circuit training is designed to meet the demands, an actual fight places on a boxer. Plyometric circuit training consists of the following eight circuits which take two minutes per circuit (the duration of a round in amateur boxing) to complete.

Cardio Training

The cardio portion of a boxing workout should be in the form of interval training. A good idea would be an 800 meter interval, which is similar to a three-minutes round of professional boxing.

Motor Programming

An essential part of boxing workouts is to condition the body to boxing specific actions, and make them reflexive. Even a runner with a lot of stamina will be exhausted after just a couple of rounds.

Kickboxing Exercise

Equipment for Boxing Workouts

Punching Bag – since the bag will always be in front of you, it will be motivating for you to exercise more and more.

Speed/Focus Ball – A focus ball or a speed ball we may call it, is an effective equipment in your boxing workout as it allows you to time your punches.

Source – Buzzle