Calorie Burning Tips

CARDIO SPRINT PYRAMID
This adds sprint interval training for a fast and fun workout. Here, after each burst of hard work, you'll recover for the same amount of time.
How to do it:
•Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout.
•Run, bike, or row: During the work periods, you should have a rate of preceived exertion (RPE of 8 to 10, followed by 30 seconds of active recovery.

Build and taper the workout like this:
30 seconds sprint/30 seconds recover
1 minute sprint/1 minute recover
2 minutes sprint/2 minutes recover
4 minutes sprint/4 minutes recover
2 minutes sprint/2 minutes recover
1 minute sprint/1 minute recover
30 seconds sprint/30 seconds recover

•Finish with a 10-minute cooldown.
Bonus benefit: This major calorie-burning interval training plan gives you the best of both worlds—high-octane cardio and muscle-sculpting sprints.

Row your Weight Off!

This is an often overlooked machine in the gym because we're confused about how it works and, perhaps, aren't sure it delivers a great workout.

However, rowing is a physically demanding exercise involving both the upper and lower body, which means a higher heart rate and a greater calorie burn. Like an elliptical trainer or stationary bike, there are different levels of resistance, allowing you to get a challenging workout no matter what your fitness level. In 30 minutes, a 145-lb person can burn about 300 calories, but if you've never tried rowing, it can be tough. Start with 10-15 minutes and add time to subsequent workouts to give your body time to adapt.