How to Burn Over 600 Calories on the Treadmill

Looking to blast a ton of calories in just one hour? This challenging treadmill interval workout has your name all over it. Mixing up your pace every few minutes is a technique that helps blast belly fat and keeps things feeling fresh, so you don’t deal with the boredom that can come from a long treadmill workout.


Before starting the workout, be sure to warm up with some dynamic stretches and a three-to-five-minute jog.

0:00-5:00 6.0 45
5:00-9:00 6.6 40
9:00-11:00 7.5 22
11:00-15:00 6.0 36
15:00-17:00 8.5 26
17:00-22:00 6.0 45
22:00-24:00 7.5 22
24:00-28:00 6.0 18
28:00-30:00 7.5 22
30:00-33:00 6.0 27
33:00-35:00 8.5 26
35:00-37:00 6.0 36
37:00-39:00 7.0 20
39:00-43:00 6.0 36
43:00-45:00 6.6 20
45:00-47:00 8.5 26
47:00-50:00 6.0 27
50:00-52:00 7.5 22
52:00-55:00 6.6 30
55:00-60:00 6.0 45

Keep this workout handy with you at the gym

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

9 Best Workouts Tips to Lose Weight

Are you maximizing your calorie-burning time when you work out? Make those minutes count with these workouts for weight loss. Read on to learn just why these workouts are great for losing those pounds, as well as routines for each type of workout.

1. Find a Workout You Love

Find a workout that doesn’t feel like one, like a dance class, a weekly hiking date with your best friend, or a brisk walk after dinner, so that you can — and want — to continue to do it.

Find a Workout You Love

2. Add Cardio Intervals

Cardio intervals, or short sprints in between slower recovery periods, are better at helping you lose weight than steady-state cardio because they force your muscles to work harder without adequate oxygen, a process called anaerobic conditioning.

Add Cardio Intervals

3. Weight-Training Workouts

Go for Weight-Training Workouts like basic kettlebell workout, total-body workout with dumbbells, full-body circuit workout with weights, power workout for your next gym trip, CrossFit workout with weights etc.

Weight-Training Workouts

4. Exercise in the Morning

Studies have shown that those who get their workout over and done with in the morning tend to burn more calories during their workouts. Waking up earlier in the morning to fit in exercise may be just what you need to see weight-loss results.

Exercise in the Morning

5. Go High Intensity

Intervals aren’t just for cardio workouts. Try varying your intensity during your next circuit workout; you’ll get the same afterburning and belly-blasting benefits while burning many more calories in a shorter amount of time.

Go High Intensity

6. Interval Workouts

Try interval workout ideas the next time it’s time for a Cardio workout.

Interval Workouts

7. HIIT Workouts

HIIT workouts will work your muscles while blasting fat.

HIIT Workouts

8. Work Out With Weights

Picking up a pair of hefty weights will actually slim you down faster than forgoing the weight room altogether.

Work Out With Weights

9. Morning Workouts

Choose something you can do easily and without a lot of planning; these at-home workout ideas are easy to incorporate into your morning routine.

Morning Workouts

Source – popsugar

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