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Burning calories doesn't mean you have to do some form of cardio for hours at a time, or any type of workout for long periods. You can burn calories by doing simple, quick, and effective exercises.

Anaerobic exercise

This can be done by a form of exercise called anaerobic exercise, which includes HIIT (high-intensity interval training), weightlifting, or any resistance training. Anaerobic training allows the body to burn the most calories in a shorter period. What is the reason for this?

These types of movements keep the body's excess post-exercise oxygen consumption (EPOC) or calories burned, going for hours afterward. When you work out at higher intensities, your body requires more oxygen after the workout is completed in order for your body to recover, return to its resting state, and allow the muscles to repair. Therefore, lifting weights or completing some form of resistance training usually leads to a higher EPOC than cardio.

High-intensity workouts

How many calories burned doesn't always involve weights. If you are someone who lives a busy lifestyle with no access to a gym or equipment, you can still get an effective and quick workout completed. It truly depends on the intensity you put into the workout. By doing high-intensity workouts, you can burn a lot of calories in 30 minutes or less.

Below is a list of movements you can add to your daily workouts:

  • Weighted squats (holding a dumbbell or kettlebell with both hands at chest height or 2 DBs at your sides)
  • Quick air squats (no weights)
  • Weighted or unweighted lunges (forward, side, reverse)
  • Dumbbell or kettlebell swings
  • Weighted or unweighted step-ups
  • Dips
  • Planks
  • Push-ups
  • Biceps curls
  • Triceps extension
  • Bent over rows
  • Jumping jacks
  • Burpees
  • Plank jacks
  • Squat jumps

Here are some examples of how you can burn those calories with a quick and effective workout:

  • Complete as many repetitions in 1 minute of each movement. Complete these for 3 rounds with a 30-second rest in between each round. (Can be completed with or without equipment.)
  • 1 min-Mountain climbers
  • 1 min- weighted squats or air squats
  • 1 min- dumbbell or kettlebell swings (starting in a partial squat position, hold onto weight with both hands with arms extended, swing weight to about eye level by standing up and pushing hips forward, return, then repeat) or Jumping jacks
  • 1 min- Weighted forward lunges or unweighted forward lunges
  • 1 min- biceps curls or push-ups
  • Complete 3-4 sets of 8-12 repetitions if each movement
  • Bent over rows
  • Biceps curls
  • Overhead triceps extension
  • Squats holding onto weight at chest height
  • Weighted lunges – DBs or KBS in each hand at sides
  • Shoulder dumbbell front raises

*If you suffer from any injuries or health issues, it is advised you consult and get cleared from your provider prior to trying these workouts.

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