High-Intensity Workouts to Burn Calories
Don't plan on reading a magazine while you do these workouts. You're entering a no-slacking zone.
Interval Workout continued...
7. Pushups: Do one set of 15 pushups, with your elbows at a 90-degree angle from the body. Modification: Do the pushups with your knees on the ground, but do 25 instead of 15.
8. Sprint: Back to the treadmill. Sprint for 1 minute, aiming for 70% of your maximum heart rate. To recover, jog for 90 seconds.
9. Jumping Jacks: Do one set of 15 or 20 jumping jacks. If you're strong enough, add two 10- or 15-pound dumbbells. Lift up the weights when you jump out, in an overhead press position, pulling them back down to shoulder height as your legs go back together.
10. Finale: Incline your treadmill to an angle that really challenges you -- but don't hang onto the treadmill's rails. Walk at a 2.0-3.5 speed for 30 seconds, aiming for 60% of your maximum heart rate. To recover, bring the treadmill down to a 1.0 incline and drop your speed to 1.9 or 2.0 for a 1-minute walk. Finish by stretching.
Quick CrossFit Series
CrossFit workouts are about getting maximum effort in minimum time.
The following exercises come from Doug Katona, co-founder and owner of CrossFit Endurance in Newport Beach, CA. They can be done on their own, all together, or in any combination.
- Warm up for 10-12 minutes, finishing the warm-up at 75% of your maximum heart rate or at 7.5 on the perceived exertion scale, in which 0 is no effort and 10 is your max.
- Choose any type of cardio. Do it at your maximum effort for 30 seconds.
- Stop and recover for 2 minutes, or for 90 seconds if you're already in good condition. Do not shortchange the rest period.
- Do this up to three times.
Body Weight Blast
As fast as you can, do 10 squats, 10 pushups, and 10 full sit-ups. Then do nine reps of each. Then eight, seven, six, and so forth, until you reach one rep of each exercise. Rest as little as possible between sets. Record your time, and try to improve each week.
If you only have a little time, try to do 100 burpees. If that's too much, start with 25, then move to 50, then to 75, until you can do 100.
Begin in a squat position with your hands on the floor, in front.
- Kick back your feet to a pushup position.
- Return your feet to the squat position.
- Jump from the squat position into the air, straight above you.
- Repeat, moving as fast as possible.
Rowing or Indoor Cycling
You may be sitting down, but you'll be sweating when you try this workout from Scott Nohejl, head coach and program director of The Chatham Area Rowing Association in Savannah, GA.
- Row or bike for a minute.
- Sprawl with pushup. Run in place, with your feet just coming off the ground, for a count of five. Lower yourself onto your hands, and jump your legs backward to a pushup position. Do one pushup, then bring the legs back, tucking them in. Stand and repeat for 1 minute.
- Squats. With hands on top of your head, squat so your knees are at 90 degrees -- make sure they do not go past your toes -- and then stand up. Repeat for 1 minute.
- Side jumps. With feet together, toes pointed forward, jump from side to side for 1 minute.
- Rest for 5 minutes.
- Row or bike for 1 minute.
- Scissor jumps. With one leg in front and the other in back, jump and "scissor" your legs before landing. Do this for 1 minute.
- Sumo jumps. Squat down, then jump, bringing your feet slightly off the ground. Do this for 1 minute.
- Jumping jacks. Do these for 1 minute.
Repeat the full set four times, nonstop, for a 16-minute workout. Cool down, and then stretch.