3 Exercises that burn 200 calories or less in less than 3 minutes? Sounds too good to be true, but trust us, it's not!
When you want to yield the best results in a very small amount of time, you’re going to need to utilize some of the best calorie-burning exercises out there. I see too many people doing low-intensity steady-state cardio for long durations and hating every minute of it. Why put yourself through the pain and agony of long, drawn-out exercises that yield you very little in return when it comes to burning calories? Stop the madness! We get it! You wanna maximize your efforts. It can be done!
Beneil Dariush (UFC Lightweight) says, "...you’ll never be the best striker. You’ll never be the best grappler. You don’t have the time to spend mastering one thing, so there is always someone beating you on a regular basis."
This article will show you three exercises that burn 200 calories in less than 3 minutes. You can utilize these as a stand-alone cardio workout, as a quick way to burn calories throughout the day, or incorporate them into your resistance workouts (between sets) to increase the total calories burned.
To complete these exercises, you can do them in bursts of 30 seconds before taking a very short breather. Or you can tough it out and go for the full three minutes all at once (which isn’t going to be easy). By keeping the intensity as high as possible, you will keep the calories burning even after you are done with your three minutes of intense exercise.
Due to the afterburn effects of the exercise(s), you will burn up to an additional 200 calories on the days you complete any or all of the exercises listed below.
And, of course, before you engage in any of these exercises, you should be medically cleared by your doctor to ensure you are healthy enough to engage in these intense exercises.
Feel the BURN
- Jump Squats
This exercise involves dropping down into a squat position before exploding back up and jumping into the air. The movement should be swift and fluid while ensuring the intensity of the exercise is high.
- Burpees
An exercise we have all come to love to hate (or maybe just hate?) are burpees. To do a burpee, squat down and put your hands on the floor in front of you slightly. Kick your legs back behind you to put yourself in a push-up position. Lower yourself to complete a push-up and immediately following the push-up. Then, bring your feet back up towards your hands in an explosive motion, returning yourself back into a squat. Then explode up and jump as high as you can before starting the exercise all over again.
- Stairs Running
This is pretty self-explanatory. To complete this exercise, you run up and down the stairs, keeping the intensity as high as possible while still maintaining your safety on the stairs. (This is the kind of training you saw in movies like Rocky.) Your stairs might work great, but stadium stairs at your local high school are perfect.
| EXERCISE | REPS | DURATION |
|---|---|---|
| Jump Squats | As many as you can do | 30 sec – 2 min |
| Burpees | As many as you can do | 30 sec – 2 min |
| Stairs Running | As many as you can do | 30 sec – 2 min |
Article Courtesy Of Weik Fitness
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