How Many Calories Are You Really Burning in the Gym?

“Calories.” Who knew one word could carry so much weight?

Whether you’re trying to get lean, maintain your weight or bulk up, you need to know how many calories you’re consuming and burning. Yet, while it’s easy to count calories in our diet, it’s hard to estimate how many we’re actually burning in the gym.

If you want to truly achieve your goals, you need to understand how many calories you’re really burning each session — that way, you know if you’re doing too little or too much. Unfortunately, what your cardio machine says isn’t always accurate.

In fact, many cardio machines inflate the number of calories you burn. Why? Because they usually take into account your weight and your age only, instead of also including additional factors like fitness level and body composition. A study from the University of California, San Francisco found:

In this article, we’ll break down popular exercise methods and how many calories you’ll actually burn. Use these guidelines to get a better estimate of how much work you’re actually doing every 30 minutes.


Before we dive into various exercises, here are some important things to consider:

  • Your basal metabolic rate (BMR) is the number of calories your body requires to carry out daily functions — and accounts for 50–70% of the energy your body uses.
  • The more muscle mass you have, the more calories you burn even at rest.
  • Physical activity produces heat in your body, called “thermic effect.” It’s the second largest contributor to calorie expenditure at 20%.
  • There are approximately 3,500 calories in one pound of fat.



In March 2017, Harvard Health Publishing released data on dozens of common activities and their calories burned within 30 minutes for people of varying weights. Here are some of the best in no particular order:

  • Running on the treadmill
  • Stationary biking
  • Swimming
  • Circuit training
  • Vigorous weight lifting

Read on to see how many calories you’ll actually burn from these exercises. (The lower end of each range is for a 125-pound person and the higher end is for a 185-pound person.)

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Running can burn a lot of calories. Running at an 11:30-mile pace, burns 270–400 calories in 30 minutes. And if you add an incline to your treadmill or jog on a hilly trail, you’ll burn more.

Even better, if you mix your cardio with high-intensity interval training (HIIT), then you’ll burn a lot more. The low-intensity portions of HIIT typically burn 9–13 calories per minute, while the high-intensity portions burn 12–17. (You’ll also burn calories well after you finish with this method due to the “afterburn” effect.)

2 of


Moderate stationary biking burns approximately 210–311 calories per 30 minutes. Vigorous riding — like in an intense spin class — burns 315–466 calories.

3 of


This is an excellent cardiovascular exercise, which burns 300–444 calories per 30-minute session. Bonus: It’s easy on your joints. So if you find other exercises wreak havoc on your knees, shoulders, etc., jump in the pool for a great workout.

4 of


This is the kind of training that combines resistance exercises with intense cardio by moving through your strength exercises with minimal rest. In 30 minutes, the average person burns between 240–355 calories.

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If you hit the weights, you probably burn 90–133 calories in each 30-minute floor session. But remember: The more muscle you build, the more energy your body burns at rest. That’s why lifting weights to build lean muscle should be at the top of your to-do list, regardless of your physique goals.

*Calorie burn based on 150-pound person

How Many Calories Should You Eat to Lose Weight With Exercise?

You probably already know that to lose weight, you have to eat less. But working out is an equally important part of healthy living, whether you do it to lose weight or not.

This brings up a potential roadblock when planning out your meals and when you’re going to head to the gym: If you burn calories while exercising, does that mean you should eat those calories back — as long as you’re still allowing yourself a sufficient deficit?

Here’s how many calories experts say you should aim for with exercise, and a few recommended exercises to help you reach your weight loss goals.

How many calories does exercise burn?

Exercise | Source: iStock

How many calories exercise burns depends on the exercise in question. It also depends on your weight.

According to Mayo Clinic, in one hour per exercise, a 160-pound individual can burn:

  • 438 calories hiking
  • 606 calories running
  • 314 calories walking
  • 292 calories cycling

Exercise isn’t just important for weight loss — it’s also essential for long-term overall health. Physical inactivity is often listed as a risk factor for diseases such as obesity and heart disease. But if you want some of your pounds gone, you have to get moving.

How many calories should you eat to lose weight?

There are a lot of reasons “calories in, calories out” doesn’t work for everyone. One possible reason is that people think they can eat more when they work out more — or do so without even realizing it.

In general, experts recommend reducing your average recommended calorie intake by 500 — as long as you don’t eat fewer than 1,200 calories per day. So if you take in about 2,000 calories daily, you should try taking that number down to 1,500.

But how does this work with exercise? Basically, you don’t want to eat fewer calories on days you’re working out or more calories on days you don’t. You want to eat the same number of calories (e.g., 1,500 per day) whether you exercise or not.

It’s not about working out to “earn back” what you burned. To lose weight, you have to eat quality food and burn the calories you’re given.

If you work out for 30 minutes and burn 400 calories, that doesn’t mean you now have 400 “free” calories to spend on whatever food you want. That’s not how calories or weight loss work.

To increase your chances of losing weight, you need to eat fewer high-calorie foods, eat more lower-calorie foods, and burn more calories. You have to feed your body food it can more readily use as fuel — and then use that fuel.

Best exercises for weight loss

Weight lifting | Jacoblund/iStock/Getty Images

To lose weight with exercise, you want to focus on full-body, higher-intensity workouts to elevate your heart rate and activate as many muscle groups as possible. It’s also important to vary your workouts — not just to avoid boredom, but also to avoid overuse injuries and possibly break through a weight loss plateau.

The best workouts to promote weight loss include:

  • Strength training and circuit training
  • Interval training (interval running, cycling, swimming)
  • Bodyweight exercises to maintain muscle mass and strength

Some popular workouts like yoga and CrossFit don’t force you to exert the energy necessary to burn more calories; they won’t help you lose weight. But they can improve your flexibility and physical performance. And in terms of your long-term health, some movement is absolutely better than none!

Are Your Exercise Workouts Effective? How Many Calories Do We Burn Through Cardio, Sports, and Yoga?

Tae Kwon Do

Your days are packed with meetings, phone calls, analysis of reports, financial models and a whole lot more. I hope you are getting your exercise and yoga in as well and in the most efficient way possible. This also means that I hope you know how many calories you are burning during your workouts.

The number of calories we burn during any cardio or yoga workout, depends on many different factors such as gender, body weight, heart rate, intensity of the workout, and the ratio of lean muscle to body fat for any given individual. In the case of yoga, we must also consider what kind of yoga we are doing—Vinyasa? Slow Flow? Power? Ashtanga? Bikram? Restorative? Yin?

Most of us exercise for one of several reasons:

  1. We want to build muscle mass and/or tone.
  2. We want to become more flexible.
  3. We enjoy the activities we choose.
  4. We love the high that ensues from the release of endorphins, adrenaline, cortisol, and the other feel-good chemicals that working out causes the brain and endocrine system to release.
  5. Exercise and yoga elevates our mood and productivity.
  6. We want to have a healthy and strong heart.
  7. We want to look good (even disregarding weight loss, working out and yoga give us a healthy glow and puts smiles on our faces).
  8. We hope to feel vital and positive inside and to emanate our positive energy to others and the world at large.
  9. We hope to prevent and/or heal injuries.
  10. We want to feel a sense of freedom from our thoughts and routines, or as the yogis say, clarity of mind. Often it is at these times that our best professional Eureka moments occur.

Below are some charts and articles I found that helped answer my questions about how many calories on average we can burn during different cardio and yoga workouts and what some guidelines are for losing weight. I hope they answer some of your questions as well.

A ultramarathoner running the 32 Mile Wyoming Ultramarathon in the Bighorn Mountains (Photo credit:… Wikipedia)

Exercise For Weight Loss: Calories burned in 1 hour

By Mayo Clinic Staff

If you click on the link below, you can see that for the average person at an average weight of 160 pounds, jumping rope, Tae kwon do, running, and stair treadmill top the charts as the highest calorie burning workouts listed. Rollerblading, football, singles tennis, basketball, and high-impact aerobics come in next on the chart and then swimming and so on and so forth. Interestingly yoga is not included in this chart. Though very informative, in my opinion, the chart falls short of illustrating how the intensity for each activity changes the statistics. For instance, it only looks at leisure cycling rather than bicycle racing. The chart is nonetheless very helpful and you can refer to it as one resource to learn more about the effectiveness of the workout/exercise choices you make.

Below is information from another source I found that analyzes things more specifically than the above chart and takes into account different intensities of workouts as well as in the case of swimming, even strokes:

Photo, Woman Jumping Rope,

How Many Calories Am I Burning When I Exercise?

By Lisa Balbach

Click here to read the piece.

How Many Calories Are You Really Burning?

By Amby Burfoot

Many people believe that walking and running the same distance burns an equal number of calories. According to an article in Runner’s World magazine, this is not the case. In his 2005 analysis of calories burned by running compared to walking, Burfoot wrote, “If you think running and walking both torch the same number of calories per mile, you better put down that cookie.” Check out the excerpts below.

“Our argument began when I told Swain that both walking and running burn the same number of calories per mile. I was absolutely certain of this fact for two unassailable reasons: (1) I had read it a billion times; and (2) I had repeated it a billion times. Most runners have heard that running burns about 100 calories a mile. And since walking a mile requires you to move the same body weight over the same distance, walking should also burn about 100 calories a mile. Sir Isaac Newton said so.”

Swain was unimpressed by my junior-high physics. ‘When you perform a continuous exercise, you burn five calories for every liter of oxygen you consume,’ he said. ‘And running in general consumes a lot more oxygen than walking.’”

“Running and walking aren’t as comparable as I had imagined. When you walk, you keep your legs mostly straight, and your center of gravity rides along fairly smoothly on top of your legs. In running, we actually jump from one foot to the other. Each jump raises our center of gravity when we take off, and lowers it when we land, since we bend the knee to absorb the shock. This continual rise and fall of our weight requires a tremendous amount of Newtonian force (fighting gravity) on both takeoff and landing.”

View Burfoot’s entire article here.

I had to be more specific in my searches to target yoga and calorie burning measures. What I found is that the number of calories we burn in one hour of yoga depends on all of the above-mentioned factors (gender, body weight, muscle to fat ratio..etc.) as well as the type of yoga we practice. Power and Vinyasa yoga rate as the top calorie burners of all the yoga systems (An interesting finding is that mere sweat does not do the job). As with running versus walking, the more we work against gravity, which is exactly what goes on in vinyasa yoga with all of the jumping forward and jumping back, the higher we can elevate our heart rate and the more calories we can burn. However, most forms of yoga do not bring us to the threshold that meets aerobic exercise, which optimizes the health of our heart and helps us to lose weight without supplementary cardio exercise.

Bowflex Stair Treadmill

I found an article in Women’s Health magazine, “Benefits of Yoga: Does Yoga Really Burn Fat?” by Vicki Glembocki, with interesting conclusions from various research projects. Here is an excerpt:

“The researchers found that although the yoga did boost strength, flexibility, endurance, and balance, it barely raised either the women’s maximum heart rate or their VO2 max (that’s the amount of oxygen a body converts into energy during each minute of maxed-out exercise—the higher the number, the fitter a person’s lungs). In other words, it did squat to boost their cardiovascular fitness.

The yoga wasn’t intense enough,” says John P. Porcari, the exercise physiologist who led the study at the University of Wisconsin’s Human Performance Lab. To improve or maintain heart health, the U.S. Department of Health advises pushing your ticker into its aerobic zone—60 to 85 percent of the maximum heart rate—for a total of 75 minutes every week. You can hit that pace by doing vigorous activities (like running) that get the heart into the high end of that zone for at least 75 minutes, or with enough moderate exercise (like walking) to hit the low end for at least two and a half hours. You don’t hit it doing Hatha.”

Read the rest of the article here.

And as far as yoga and losing weight are concerned, click here for what the Mayo Clinic has to say.

I hope that this information helps you to design the most effective exercise workouts for yourself. Please feel free to email me with any questions at [email protected]

The 30-minute treadmill workout

Treadmills were made for intervals, not long distances, says David Siik, senior manager of running for Equinox and creator of Precision Run. When you’re using the machine as it’s meant to be used, you can squeeze a high-quality workout into a short amount of time.

The Precision Run format combines speed, incline, and time to help you build strength and fitness. The next time you step on the belt, try the 30-minute routine below, designed by Siik, for a taste of what the class is all about. You’ll need to determine your PR pace (the fastest pace you could hold for about a minute) before you start.


The Warm-Up:

4 minutes walk/jog to warm up

The Workout:
  • 30 seconds at 1 mph slower than PR pace and 1 percent incline

  • 30 seconds at 0.5 mph slower than PR pace and 2 percent incline

  • 1 minute walk/jog to recover

  • 30 seconds at 1 mph slower than PR pace and 2 percent incline

  • 30 seconds at 0.5 mph slower than PR pace and 3 percent incline

  • 1 minute walk/jog to recover

  • 30 seconds at 1 mph slower than PR pace and 3 percent incline

  • 30 seconds at 0.5 mph slower than PR pace and 4 percent incline

  • 1 minute walk/jog to recover

  • 30 seconds at 1 mph slower than PR pace and 4 percent incline

  • 30 seconds at 0.5 mph slower than PR pace and 5 percent incline

  • 1 minute walk/jog to recover

  • 30 seconds at 1 mph slower than PR pace and 5 percent incline

  • 30 seconds at 0.5 mph slower than PR pace and 6 percent incline

  • 2 minutes walk/jog to recover

  • 30 seconds at 1 mph slower than PR pace and 5 percent incline

  • 30 seconds: add 0.2 mph and lower to 0 percent incline

  • 90 seconds walk/jog to recover

  • 30 seconds at 1 mph slower than PR pace and 4 percent incline

  • 30 seconds: add 0.4 mph and lower to 0 percent incline

  • 90 seconds walk/jog to recover

  • 30 seconds at 1 mph slower than PR pace and 3 percent incline

  • 30 seconds: add 0.6 mph and lower to 0 percent incline

  • 90 seconds walk/jog to recover

  • 30 seconds at 1 mph slower than PR pace and 2 percent incline

  • 30 seconds: add 0.8 mph and lower to 0 percent incline

  • 90 seconds walk/jog to recover

  • 30 seconds at 1 mph slower than PR pace and 1 percent incline

  • 30 seconds: add 1 mph and lower to 0 percent incline

The Cool-Down:

4 minutes walk/jog to cool down

You don’t need a gym membership to do intense workouts.

No gym equipment required-just use your body weight and get great workout without any gym equipment.

“Start burning fat today right away, build your muscle and get awesome workouts by following our “8 Best Exercises To Lose Weight Fast At Home Without Equipment.”

This article is for those people who are not quite fond of the idea of getting inside a gym and don’t want to do machine workouts.

We have chosen a list of exercises that you can do easily at home without equipment.

Have a quick look—

Top 8 Exercise to Lose Weight Fast at Home (Without Equipment)

1. Squats
2. Skipping Exercise
3. Push-ups
4. Back dips
5. Pull-ups
6. Running
7. Swimming
8. Yoga

For best fitness result here we have given some freehand exercise tips for you. We hope it will help you a lot.

Best Freehand Exercises

Where free-weight or workout machine are inaccessible freehand exercises help to keep the body fit.

Freehand exercises are those exercises that are done without weights or machines which can be done at park or home.

To build your muscular and cardiovascular strength rather than moving weight plates, freehand exercises use your body weight as the resistance.

You can do this exercise outside the gym without the help of any equipment. Some exercises require props you can find at the park or in your home.

Before free hand exercise some basic things that you should know

  • Food choices– how you fuel your body—are more important than your workout choices. So, healthy eating habits are very important than your workout routine.
  • Proper rest – It is the key to reset physically and mentally. So you have to make sure one full day rest at least.
  • Give your 100% – You have to push yourself in every exercise you do and give it 100% the full time.
  • Enjoy your exercise – You should find an exercise that you enjoy. An exercise that makes you happy is really vital to lose weight and get your fitness mojo back.

Here are the 8 workouts that will help you to lose weight soon.

Top 8 Exercises to lose weight fast at home (without equipment)

1. Squats (knee bends):

Stand tall with your feet shoulder-width apart and lower your hips (almost like you’re sitting in a chair).

As you bend your knees, your thighs will be parallel with the floor. Your knees should be beyond your toes and your chest up and look straight ahead. Stand back up to start position and repeat.

You can do these 6 fabulous new ways squats which will work your butt muscles better than any amount of cardio! You should not do the same type of squats every time you workout.

2. Skipping:

One of the best free hand exercises to lose weight for both women and men. It is easy and simple to do. It is one of the best solutions to how to lose weight.

Take your jump rope and jump for 40 seconds. For the first 30 seconds you have to do normal jumps and then go to a hard one.

By the end of this session, you will be hot enough to sweat. While jumping always keep your back and knees in a straight line. This wonderful 5-minute fat burning exercise will give you the best outcome.

You must try it. This exercise is best to do in the morning on a bare stomach. An hour before this exercise one glasses of water will facilitate you to flush the toxins out.

This is an exercise which will help you lose weight fast and get back the fitness mojo. You can take this jump rope for skipping exercise.

3. Push-ups:

This exercise is excellent for the chest and triceps. Place hands shoulder-width apart. Keep the body perfectly aligned.

Lower your body to the floor, allowing your chest to touch the floor. Push steadily, like a piston.

Do it as many times as you can. If you find it difficult to do half push-ups touching your knees on the floor. And that works.

Push-ups move uses multiple muscle groups for maximum growth and strengthens the shoulder joints.

4. Back dips :

Usually, back dips are done on a dip bar, with the exerciser’s hands supporting his or her entire body weight. You can do it without any equipment like the above picture.

For better result, weights can be added by use of a dip belt, weighted vest. Dumbbell may also be held between the knees or ankles.

Back dips on the weight bench holding the hand back is the best back dips example.


  • Basically back dips is performed on a bench and a footstool.
  • First, you have to place a bench behind yourself and rest on it with your hands. Place your legs straight out in front of you. You may also place them at an elevated level as shown above.
  • Then Slowly bend your elbows keeping the rest of your body straight. Be sure to keep your elbows back and close together. ‘Dip’ down until you feel a stretch in the triceps.
  • After that slowly extend your arms raising your body back up. Pause and contract your triceps muscles at the top. Then you have to pause and repeat the movement.

5. Pull-ups

A pull-up is an upper body compound pulling exercise in order to develop the upper body.

Although it can be performed with any grip. But to use a pull-up/ chin-up bar is best to do pull-ups and that will give you more result as there are many grip position.

A pull up bar is one of the best home gym equipment. You can develop your upper body fast and it also burns lost calories which will also help to lose weight fast as well.

Pull-up is the kind of exercise that takes control of your body in your own hands. At the time of doing pull-up/ chin-up then ultimately you lifting your own body weight every time you pull yourself up, using nothing but your arms.

This exercise transforms your upper body into something really special.
Every time you do a pull-up it’s a literal cliffhanger moment. The upper body strength and control is the ability to pull your entire body weight up and then do it again and again.

6. Running

Running is a kind of cardiovascular training which strengthens the lungs and heart. This is one of the best free hand exercises which simultaneously burn calories and toning leg muscles.

With intervals, alternate back and forth between high and low intensity. Then run fast for the better result. Running is a kind of cardio exercise and good for your heart.

Even running for 10 minutes reduces drastically the risk of dying from cardiovascular disease. It also reduces stress and improves blood circulation.

Regular runners have less chance of dying from heart sickness than never – runners. If you feel stressed go for a run you will definitely feel better. It has so many mental health benefits. They are given below.

Some Health Benefits of Running

  • Running sharpens your memory
  • It decreases the symptoms of depression
  • It also Improves your learning abilities
  • Running protects the brain from aging
  • This exercise also alleviates anxiety
  • Running helps you sleep better than before
  • Creativity also increases through running
  • This exercise decreases cravings for unhealthy foods and substances
  • Running also helps the brain heal from substance abuse as well.
  • It also helps to boosts self-esteem

7. Swimming

In an hour, swimming can burn over 700 calories. It works on all of your key muscle groups.

Swimming is a kind of workout that can be done without a sweat.

Those who don’t like sweat while doing exercise swimming is the best option for them. In swimming heart gets a great workout keeping you cool.

This exercise is fun and helps to feel relax. Swimming is better in warm water; it has a good effect on painful muscles and joints.

8. Yoga

Yoga is also one of the best free hand exercises but yoga alone isn’t a great workout for weight loss. Yoga helps you to build strength, increase flexibility and it also helps to focus and relax your mind.

For warm up first sit cross-legged on the floor, back straight and hands relaxed in your lap. Then close your eyes and breathe deeply and evenly through your nose for two minutes.

After that slowly bend your torso from side to side for 15 breaths and exhale to each side. You can buy a yoga mat to perform yoga better.

There are many types of yoga but what I love to do is aerial yoga. But for this aerial yoga, you might need a best aerial yoga swing.


So these are the few Best exercises to lose weight fast at home without equipment. But if you want to get the help of some simple equipment you do so.

Some equipment is really helpful but what I said earlier you can do this exercise without the help of any equipment.

So Just buckle up now and start your amazing weight loss journey with these simple exercises.

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6 No-Equipment Workouts That Can Help Burn Calories Faster Than Running

Running is a great workout for multiple reasons. It builds endurance and there is not much that you need to start running. A good sports bra and running shoes are enough along with a good route to do the running at. Running has the potential to burn 113 calories every 1.6 kilometers and you don’t need any equipment or expensive fitness studio memberships to do it. However, not everyone can run. People have knee injuries and other health issues that could prevent them from this calorie-burning workout.

The way to burn more calories is to get the heart rate up so that metabolism also goes up. And the creator HIIT IT!, an interval-style training workout, thinks that it is more important to confuse muscles to burn calories otherwise it would hit a plateau.

“As much as I adore running outdoors, I’ve learned that running isn’t necessarily the fastest or most effective way to burn calories,” Daphnie Yang, an IISA Certified Personal Trainer and creator of HIIT IT!, told Women’s Health Australia. “It’s important to constantly confuse your muscles in order to effectively burn calories and keep your fitness level from hitting a plateau. Training in this manner shocks your metabolism into high gear, torches calories, burns body fat, and sculpts lean muscle mass more effectively than running,” she says.

There are six methods that you can try that increase your heart level and burn calories faster than running five miles:

1. The 60-45-20 method

Getty Images

The fitness trainer created this method since the Tabata-style intervals, where you workout for 20 seconds then recover for 10 seconds and repeat, was not enough to let her body raise the heartbeat to the optimal level. “You need more time to get in enough repetitions to get the heart rate up into that crazy-high zone,” Yang says. “It’s more challenging than Tabata training and lets you sculpt the entire body while melting away fat.”

So, she devised the 60-45-20 method that can burn 100 to 140 calories per interval:

1. Start off with burpees for 60 seconds

2. Follow it up with rest of 10 seconds

3. Then go for jump lunges with arm swings for 45 seconds

4. Rest 10 seconds

5. Do mountain climbers for 30 seconds

6. Rest for another 10 seconds

7. Repeat three times

This will burn 100-140 calories, which is more than a 1.6 kilometer of running will burn.

2. Burpees

This exercise is great for reducing excess body fat. You can lose 1.5 calories per burpee potentially, so do as many as possible and try to them quick. For instance, do 10 burpees in 60 seconds.

Here’s how to do a burpee:

1. Stand with feet shoulder-width apart.

2. Kick back your feet to be in a push-up position.

3. Do a push-up.

4. Kick back into original position.

5. Repeat 3 sets of 10 repetitions with rest in between.

If you add weight into the activity by wearing a weighted vest, it will increase the calorie burn rate.

3. The Chisel Club workout

Getty Images

The Chisel Club creator and personal trainer Lauren Williams says that the workout she has created is different from running since it will take your heart-rate through different zones. It includes working out the lower body, upper body, and core. It also has “some sprints in there, too, to get your heart rate up, work your legs, and torch calories.”

Here’s how to do it:

Do each of these for 45 seconds each.

1. Plank walks

2. Squat jumps

3. Sumo squat pulse

4. Pushups

5. Two rounds of 10-second sprints

6. Rest for 60 seconds

Do this three times.

Once, you’re done with that move on to the second stage, which too has to be done for 45 seconds each.

1. Mountain climber crossovers

2. Side lunges

3. Core toe touches

4. Donkey kicks

5. Three rounds of 10-second sprints

6. Rest for 60 seconds

Repeat three times.

The workout will burn 350 to 450 calories.

4. Jumping rope

Now, this is something that almost every woman learned growing up. It’s easy to do but be careful if you have a knee injury. It increases heart rate and improves balance and coordination. With moderate intensity, you can lose up to 13 calories a minute. You need some good shoes and a jumping rope to do this.

5. The interval workout

Getty Images

John Honerkamp, a running coach and consultant for New York Road Runners, says that a structured workout with higher intensity like intervals with difficult segments will “get you fitter and will help you learn the different paces your body can work at”. He also said that running fast is fun.

Here’s how to do it:

1. Start with 5-minute warm-up jog

2. Run 400-metre-stretch eight times with small recovery times at the difficulty level that you think will be 7 out of 10 in a subjective effort scale.

3. Rest for 30 seconds after each interval.

4. Then go for a 30-second plank after each odd interval round or do 5-10 pushups after each interval.

5. Then do a five to 10-minute cool down jog.

You will lose more than 350 calories with this method.

Working out can be fun. If you find it dreary, just find a partner and good music to give you company. And hit the mat at home.

6. Tabata jump squats

These burn a lot of calories since you’re mixing hard work and rest and repeating it over and over again.

1. Stand with feet shoulder-width apart.

2. Bend downwards like a normal squat and then jump.

3. Come back into the original position and repeat.

This can burn up to 13.4 calories per minute.

Disclaimer : This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Only 15 Minutes >> 3 Exercises That Burn the Most Calories

Do you want to really work up a sweat and lose weight fast? Try bodyweight training!

Advantages of bodyweight training:

  • Bodyweight exercises combine endurance and strength training.
  • You burn massive calories.
  • Your entire body will become toned and stronger.
  • You can do the workouts anywhere and anytime.
  • You don’t need any equipment (e.g. weights).
  • You don’t need much time for the workout – 15 minutes are enough.

Top 3 Exercises to Burn More Calories With No Equipment

1. Flat-out Burpees

Get ready for your heart rate to elevate! We love burpees because they are a great metaphor for life – when you fall down to the ground, you get right back up!

2. Jump Squats

Jumping exercises, also known as plyometrics, are great for fat burning and really activate your core. Not only are you working your big leg muscles, (quadriceps, hamstrings and glutes) but you’re also working your inner and outer thighs (adductors and abductors), calves and challenge your stabilization as well. If you’re not ready for jump squats yet, regular squats are great, too!

3. Skier Abs

This exercise is a variation of the plank: you’re targeting your ab muscles from all angles with this move! Plus, you have to stabilize your upper body and work your legs to jump from side to side.

Combine these 3 exercises for a 15-minute interval training

  • Do each exercise at a 40/20 interval. That means: 40-second workout/20-second rest.
  • Rest for 60 seconds at the end of the third exercise interval.
  • Repeat for 4 rounds.

Are you searching for more bodyweight workouts with high calorie burn? Download the adidas Training app: more than 180 bodyweight exercises await you, along with a personalized 12-week training plan, 25+ BONUS workouts, and loads of health and nutrition tips!


High Intensity Interval Training on a Stairmaster

The Stair Master is one of the most innovative and coveted pieces of commercial gym equipment available on the market today.

We are sure you have walked up a few flights of stairs and felt the effects in terms of breathlessness and aching legs. The stair master machine mimics these elements perfectly to deliver a potent, all-encompassing workout package.

If you have never used the stair master before you may feel as though it’s the stairway to hell – it’s challenging to say the least and it will push you to extremes.

The stair master is one of the best pieces of cardio equipment to obliterate body fat and enhance your cardio vascular fitness.

What exactly is HIIT training?

HIIT stands for high intensity interval training.

It’s a method of cardio training that mixes high intensity intervals with slower intensity intervals. The aim is to elevate your heart rate and bring it back down again in the series of timed intervals.

HIIT training is usually performed only in 15-20 minute bursts due to how demanding it is on your body.

For example you would perform 1-minute steady climbing on the stair master and then 1-minute as fast as you can until you have clocked a total of 20 minutes.

The oxygen debt…

After you have completed your HIIT, your body doesn’t stop burning calories. In fact, it continues to burn for up to 24 hours afterwards.

Your body has to restore your oxygen levels to normal and abolish any excess lactic acid build-up (due to using the anaerobic energy system) still lurking about in your muscles.

It also needs to get your body temperature back to normal.

All of these metabolic processes require calories!

Because the stair master works you harder, your body has to, in essence, play catch up to return itself back to normal meaning you burn more calories.

You wont find a piece of cardio equipment that works you harder than the stair master.

The stair master will give you a pretty intense HIIT workout. Don’t be fooled by the shorter time though. No matter what your fitness level is you can adapt the below example if you need to by either increasing the time or intensity.

Ready to blast some body fat? Lets go!

Your workout

The above workout is designed so you perform the high and low intervals in 60-second time slots.

There is no right or wrong way of performing HIIT as long as you perform a combination of low and high intensity intervals – you’re doing it right!

Of course you can do longer intervals if you want to. The main point of the training is to raise your heart rate and then bring it back down again to achieve the benefits of this type of training.

So, what benefits can you reap from putting yourself through some grueling stair master interval training?

Climb your way to a slimmer, healthier and toned physique!

High intensity interval training on the stair master can provide you with many benefits to your body and mind.

Here are a few which might persuade you to choose the stair master the next time you venture to the gym:

Healthier cardio vascular system –

Within a few seconds of getting on the stair master your heart rate will elevate and remain so for the duration of your workout.

Muscle tone –

The action of the stair master provides an excellent resistance workout for your legs.

It activates the glutes, hamstrings, quads and calves because you are ultimately lifting your body weight with each step. Build muscle, create lean definition and incinerate body fat? What could be better?

Core strength

– The stair master demands precision and balance from you.

Because you have to make a conscious effort to keep going and keep well balanced, your core muscles are all subsequently activated. This is perfect for shaping and toning your mid section.

Better, more positive mood

– Cardiovascular activity stimulates the release of endorphins in your brain, the ‘feel good’ hormones.

After some regular sessions on the stair master you should start to feel more motivated, positive and generally happier in yourself.

The mental health benefits of cardio also include helping to alleviate the effects of anxiety and depression.

Beat your cardio boredom with a high intensity interval session on the stair master. It will make you and break you whilst forcing a sweat like no other piece of cardio equipment!

If you are looking for results in the fastest way possible, very few exercises trump stairs and fewer cardio pieces trump a Stairmaster.

Feel free to contact Gympros today for a great deal on a new, certified remanufactured, used or serviced model today!

Try This Fat-Blasting Step Mill Interval Workout

There is no question that high-intensity interval training (HIIT) is ideal for fat loss while also preserving precious muscle tissue. There have been numerous studies, articles, blogs, etc., proclaiming the greatness of HIIT. It burns more calories, increases metabolism and EPOC (excess post-exercise oxygen consumption), preserves muscles, releases growth hormone, targets stubborn fat, reduces insulin resistance, increases endurance, all in a fraction of the time of long, slow cardio.

There are countless ways to implement HIIT into your workouts, whether through cardiovascular training, weight training or a combination of the two. The basic take-home point of interval training is to achieve a high heart rate in the zone of 80 to 95 percent of your estimated max heart rate for a short duration of time (from 10 seconds to three minutes). Follow this with a brief cool-down period, bringing your heart rate back into your cardiovascular zone, usually about 50 to 75 percent of your max heart rate.

Try This Fat-Blasting Step Mill Workout

The Step Mill is one of the best ways achieve cardiovascular goals while still shaping your quads, hamstrings, and glutes. There are numerous ways to vary intensities and target different muscle groups through pace (SPM or Steps per Minute), skipping steps and the direction you face. If you have never used a Step Mill before, start slow with a few steady-state workouts. Your first time on one will prove to be intense enough without adding intervals!


Everyone is individual and unique, so specific speeds for the following step mill workouts are not provided. An extreme athlete may be able to sprint at 12 mph to achieve 90 percent of his or her estimated heart-rate max, while a deconditioned individual may achieve 90 percent of his or her heart-rate max at 6 mph. Instead, use a rate of perceived exertion (RPE) scale of 1 to 10 to designate exercise intensity, with 1 being zero effort/resting heart rate and 10 being all out max effort, equivalent to about 95 percent of your estimated max heart rate. As a reference point, moderate cardio is usually done at an RPE of 5 to 6.


-Always start each program with a five- minute light warm-up.
-Do not lean your body weight on the step mill. Stand upright and rest hands on the arm rests for security only. Do not use the rails to pull yourself up, which negates the lower-body aspect of the workout.
-Modify as necessary—these are merely guidelines, so push yourself, but don’t kill yourself. Work smart!
-Get a heart-rate monitor. It makes tracking progress and getting to within your estimated max heart rate so much easier. To find your estimated max heart rate, subtract your age from 220. For example, a 30 year old has an estimated max heart rate of 190, so 90 percent of their max heart rate is 162 beats per minute.
-Not all intervals are created equal. A 30-second sprint is meant to max you out by 30 seconds, and a 60-second sprint is meant to max you out by 60 seconds. So modify your speeds. You can step much faster for 30-seconds than for 60-seconds. Know your limits!
-Never face backward on the Step Mill. It may look kind of cool, but the risk of falling is extreme and the benefits do not outweigh the consequences.
-Do not run on the Step Mill. For speed intervals, go as fast as you can without actually getting dynamic. Doing so can increase your risk of falling, possibly break the Step Mill, and prompt angry glares from other gym patrons.
-Talk to a doctor before starting any new exercise program, and avoid the Step Mill if you have knee or hip pain/conditions that have not been cleared by your physician.

The Step Mill Workouts

Step Mill Four-minute Intervals

-Start with a five-minute slow walk to warm up.
-Bring the Step Mill to a fast walk (RPE 8-9), taking one step at a time for 60 seconds.
-Stay at the same pace, but skip steps for the next 60 seconds.
-Bring the Step Mill back down to a slower pace to recover for 60 seconds (RPE 4-5), taking one step at a time for 60 seconds.
-Stay at the same pace, but skip steps for the next 60 seconds.
-One full round is four minutes; repeat three to five times.

Step Mill Glute Burn

-Start with a five-minute warm-up.
-Increase speed to slightly faster than moderate pace (RPE 6-7) and skip steps for two minutes. Focus on pushing through your heel of the stepping foot and do not use the handles to pull you up.
-Stay at the same speed and keep skipping steps. Next, add a small leg lift behind you, targeting your glute muscles. Keep your chest and torso upright to isolate that glute muscle. Stay there for one minute.
-Slow your pace to moderate (RPE 5-6). Keep doing leg lifts, but now kick slightly higher; hold the top position for a second to get that extra glute focus.
-Stay at same pace, but turn about 45 degrees to your right and cross your right leg over your left; continue climbing for 30 seconds. This better targets your inner and outer legs, plus it takes you into sagittal and transverse planes of motion. If you are advanced, you can skip steps with that right leg.
-Face your left and repeat for 30 seconds.
-Recover at same pace, facing forward and taking one step at a time (RPE 4-5).
-Each round lasts five minutes; repeat three times and finish with a five-minute cool-down.

Glute High-intensity Intervals

-Start with a five-minute warm-up.
-Increase the Step Mill to a moderate pace, but skip steps only with your right leg for 30 seconds. The pace should be an RPE of 6-7; however, when you add the skipping steps, it feels more like an 8-9! Place your left foot on the same step as your right leg, but skip a step with your right. If this is too difficult, start by taking one step at a time with your left leg, and skipping legs with your right. If you are an advanced Step Miller, try not to hold the handles at all (but keep arms at the ready just in case).
-Repeat on left leg for 30 seconds.
-Speed up to a fast pace (RPE 8-9) for one minute and skip steps.
-Recover at slow pace for one minute (RPE 3-4).
-Each round lasts three minutes; repeat five times or more!

Step Mill Crazy Speed Hill

Burn 500 calorie workout

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