Get started on that summer body now! Here are 10 exercises to burn kilojoules

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Trying to burn those kilojoules? These 10 exercises may be just what you've been looking for. (PHOTO: Gallo Images/Getty Images)
Trying to burn those kilojoules? These 10 exercises may be just what you've been looking for. (PHOTO: Gallo Images/Getty Images)

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

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Interval cycling can burn 400 - 580kJ in 10 minutes. (PHOTO: Gallo Images/Getty Images)

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

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Stationary cycling or spinning can burn 350 - 515kJ in 10 minutes (at high speed). (PHOTO: Gallo Images/Getty Images)

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

fitness, gym, workout, exercise, kilojoules, fat b
Skipping rope can burn 465-690kJ in 10 minutes (if you’re doing 120 skips a minute). (PHOTO: Gallo Images\Getty Images)

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.

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4. Kettlebell training

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Kettlebell training can burn 390-570kJ in 10 minutes. (PHOTO: Gallo Images/Getty Images)

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.

5. Running

fitness, gym, workout, exercise, kilojoules, fat b
Running can burn 400-590kJ in 10 minutes. (PHOTO: Gallo Images/Getty Images)

400 - 590kJ in 10 minutes

6. Kickboxing

fitness, gym, workout, exercise, kilojoules, fat b
Kickboxing can burn 405-600kJ in 10 minutes. (PHOTO: Gallo Images/Getty Images)

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

fitness, gym, workout, exercise, kilojoules, fat b
Walking with heavy kettlebells can burn 330-490kJ in 10 minutes. (PHOTO: Gallo Images/Getty Images)

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 

fitness, gym, workout, exercise, kilojoules, fat b
Running uphill/up stairs can burn 440-660kJ in 10 minutes. (PHOTO: Gallo Images/Getty Images)

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

fitness, gym, workout, exercise, kilojoules, fat b
Rowing can burn 350-500kJ. (PHOTO: Gallo Images/Getty Images)

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.

10. Stairs

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Climbing stairs can burn 315 - 470kJ in 10 minutes (climbing 77 steps a minute). (PHOTO: Gallo Images/Getty Images)

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.


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