7 Exercises That Burn 12+ Calories Per Minute

7 EXERCISES THAT BURN AT LEAST
12 CALORIES PER MINUTE…

[text_block style=”style_1.png” align=”center” font_size=”20″ font_font=”Gill%20Sans” font_color=”%23000000″]By: Dennis Heenan
Author: HIITBURN.com[/text_block]

[text_block style=”style_1.png” align=”left” font_size=”20″ font_font=”Gill%20Sans” font_color=”%23000000″]At some point in your fitness journey, in order to get to that “next level”, you need to kick your workouts up a notch.

Kind of like Emeril does in his cooking… #BAM!

Now this doesn’t mean working out longer, it means being STRATEGIC with your intensity.

And lately, I’ve been using a few different methods in order to make this happen.

First, DENSITY is one of the best ways to increase the intensity in your workouts.

Simply put, density is getting more work done in the same amount of time.

What I love about density is that it brings an element of competition to your workouts.

For example, let’s say you completed 10 rounds in 10-minutes last week on a certain workout. Well, this week when you do that same workout, my best guess tells me you’re going to be pushing for 11-rounds.

That immediately gives you a bump in intensity while working out for the same length.

The second way to start kicking up your workouts is through high intensity intervals.

The key here is to focus on extending the work interval and shortening the rest interval.

For example, if you’ve been doing a 30-second on, 30-second off interval for a while… Try bumping to a 40-second on, 20-second rest interval.

This slight change can make a drastic difference in your workouts.

The next step is choosing the right exercises and workout format. Well get to the exercises in just a minute, but first here’s the format I’ve been following recently:

Strength Training (focus on 1-2 exercises): 15-minutes

Density/High Intensity Interval: 15-minutes

Finisher: 5-6 minutes

This works incredibly well as it allows you to focus specifically on what you are working on at that moment in the workout. So if you’re working on strength, that’s all you should be doing. If it’s intensity, then that is your focus.

Next, you’ve got the exercises you are doing in your workouts.

Below, I’ve outlined 7 exercises that will help you burn 12 or more calories per minute. Plus, not to mention the afterburn effect that they bring.

Here’s the exercises I’ve been focusing on and you should to for accelerated results:[/text_block]

[text_block style=”style_1.png” align=”left” font_size=”30″ font_font=”Gill%20Sans” font_style=”bold” font_color=”%23000000″]Rowing Machine – Burns 12.5 calories per minute[/text_block]

[text_block style=”style_1.png” align=”left” font_size=”20″ font_font=”Gill%20Sans” font_color=”%23000000″]This is the best piece of cardio equipment at your gym. Utilize this one either as a finisher or as part of your density work. Harvard University found that it can burn 12.5 calories per minute and it’s what Gerard Butler used to drop tons of body fat as he prepared for his role in the movie ‘300’.[/text_block]

[text_block style=”style_1.png” align=”left” font_size=”30″ font_font=”Gill%20Sans” font_style=”bold” font_color=”%23000000″]Jump Rope – Burns 13 calories per minute[/text_block]

[text_block style=”style_1.png” align=”left” font_size=”20″ font_font=”Gill%20Sans” font_color=”%23000000″]According to one study, “moderate-intense” jump rope can burn 13 calories per minute. And “moderate-intense” means doing anywhere from 100-120 jumps per minute.

Even better, your calories burn will go up more when doing double unders! So learn how to do these to run even more calories!

Here’s a super old video Kels and I put together to show you how to do this (Kels can now do over 100 double unders in a row quite easily! All with practice)[/text_block]

[text_block style=”style_1.png” align=”left” font_size=”30″ font_font=”Gill%20Sans” font_style=”bold” font_color=”%23000000″]Pull-up, pushup, squat combo – Burns 13 calories per minute[/text_block]

[text_block style=”style_1.png” align=”left” font_size=”20″ font_font=”Gill%20Sans” font_color=”%23000000″]Talk about hitting all the major muscle groups with this workout combo. You see these 3 exercises paired together quite often and part of the reason is because of the insane caloric burn that they bring.[/text_block]

[text_block style=”style_1.png” align=”left” font_size=”30″ font_font=”Gill%20Sans” font_style=”bold” font_color=”%23000000″]Tabata squat jumps – Burns 13.4 calories per minute[/text_block]

[text_block style=”style_1.png” align=”left” font_size=”20″ font_font=”Gill%20Sans” font_color=”%23000000″]If you want an incredible cardio and leg burner, try doing 20-seconds on, 10-seconds rest of squat jumps. Not only will this burn a bunch of calories, it can DOUBLE your fat burning post workout according to a few different studies![/text_block]

[text_block style=”style_1.png” align=”left” font_size=”30″ font_font=”Gill%20Sans” font_style=”bold” font_color=”%23000000″]Burpees – Burns 14.3 calories per minute[/text_block]

[text_block style=”style_1.png” align=”left” font_size=”20″ font_font=”Gill%20Sans” font_color=”%23000000″]If you can bust out 10 burpees in a minute, you can burn 14.3 calories. That’s definitely doable.

On average, one burpees burns 1.43 calories so it’s really up to you how hard you want to push and how many calories you want to burn each minute.[/text_block]

[text_block style=”style_1.png” align=”left” font_size=”30″ font_font=”Gill%20Sans” font_style=”bold” font_color=”%23000000″]Burpees – Burns 14.3 calories per minute[/text_block]

[text_block style=”style_1.png” align=”left” font_size=”20″ font_font=”Gill%20Sans” font_color=”%23000000″]If you can bust out 10 burpees in a minute, you can burn 14.3 calories. That’s definitely doable.

On average, one burpees burns 1.43 calories so it’s really up to you how hard you want to push and how many calories you want to burn each minute.[/text_block]

[text_block style=”style_1.png” align=”center” font_size=”40″ font_font=”Gill%20Sans” font_style=”bold” font_color=”%23000000″]WHERE TO GO NEXT?[/text_block]

[text_block style=”style_1.png” align=”left” font_size=”20″ font_font=”Gill%20Sans” font_color=”%23000000″]So how can YOU alter your workouts and start using adrenaline for faster fat loss?

As was stated earlier, you need to cause a little MAYHEM in your workouts in order to increase your adrenaline… And this is where my Superhero Bodyweight program comes into play…

These workouts spike your adrenaline through both high intensity strength training and sprints, and gives you a full 10-week layout for how to drop body fat and add lean muscle fast.

The workouts last no-longer than 25-minutes and can be done right at home.

I look forward to hearing about your adrenaline pumping workouts in the near future and hope these workouts can help you escape a chasing mountain lion or bear (if you are ever in that situation…)[/text_block]

[text_block style=”style_1.png” align=”center” font_size=”40″ font_font=”Gill%20Sans” font_style=”bold” font_color=”%23000000″]THE SUPERHERO BODY >>[/text_block]