Most people don’t have the time to spend hours in the gym, but the good news is you don’t have to. You can make every minute of a short exercise session count by burning the maximum number of kilojoules in the shortest time. How do you do that? By focusing on workouts that turn your body into a kilojoule furnace
Check out these 10 exercises but tackle them only if you’re used to regular exercise. If not, get into the swing first. Fitness instructor Ferdi Doman of Pt4u in Centurion, Tshwane, suggests switching up your regular exercise with one of these fat-burner exercises every now and then to avoid becoming bored.
1. Interval cycling
400 - 580kJ in 10 minutes
You’ll improve your fitness level if you alternate low- intensity cycling with intervals of high-intensity cycling. “It’s also great for improving lung capacity,” Doman says.
2. Stationary cycling/spinning
350 - 515kJ in 10 minutes (at high speed)
Challenge yourself: cycle at a resistance level just above your comfort zone for 3-5 minutes and see how “far” you cycle in that time. In future, try improving the distance you cycle in the same amount of time.
3. Skipping rope
465 - 690kJ in 10 minutes (if you’re doing 120 skips a minute)
Use a rope that’s weighted so you’re also giving your arms and upper body a workout. This exercise is a good way to get your heart rate up during a training session. Alternate weight training with this exercise, Doman advises.
4. Kettlebell training
390 - 570kJ in 10 minutes
These weights provide a full-body workout and burn lots of kilojoules. But you need to ensure you’re using the correct weight of kettlebell. The last two repetitions of an exercise should be difficult, otherwise your kettlebells are too light.
400 - 590kJ in 10 minutes
405 - 600kJ in 10 minutes
Kick and box for 90 seconds, then rest until your heart rate slows down – but not to the point where it’s your resting heart rate. Maximum 2 minutes rest.
7. Walking with heavy kettlebells
330 - 490kJ in 10 minutes
Take a weight of nearly 50% your body weight in each hand and walk as far as you can with your arms by your side. Put them down for a moment, then repeat.
8. Running uphill/up stairs
440 - 660kJ in 10 minutes
Run at a pace you can keep up for 30 seconds (80% capacity), then at a slower pace (40%) to give your heart time to recover.
9. Rowing machine
350 - 500kJ in 10 minutes
Row for 10 minutes at a resistance level just above your comfort zone and try to improve your distance every time.
315 - 470kJ in 10 minutes (climbing 77 steps a minute)
Take two weights of roughly 10% your body weight and climb stairs to provide resistance and burn more kilojoules.