The rowing machine is a frequently overlooked option at the gym, despite being one of the best cardio workouts available. Again, for the best results, alternate between periods of high and low intensity. However, it is an excellent workout for your quads, hamstrings, back, arms, shoulders, and abs. If you prefer upper-body workouts to lower-body workouts, this could be an excellent option. A 155-pound person rowing vigorously for 15 minutes can burn 149 calories, or nearly 10 calories per minute.
Remember how much fun you had doing this as a kid? It may be less enjoyable for weight loss, but it is without a doubt one of the most effective calorie-burning exercises available. This exercise can burn up to 220 calories in 15 minutes for a 150-pound person. Obviously, that number will vary depending on your level of exertion, but even if you’re pressed for time, it’s a significant calorie burn. It also causes the “afterburn effect,” also known as EPOC (excess post-exercise oxygen consumption). This happens when your metabolism increases and your body consumes more oxygen to return to its pre-workout state. That means you’ll burn calories even when you’re vegging out on the couch.
Kickboxing is another effective interval workout that involves periods of high intensity followed by periods of rest or low-intensity movements. Not only that, but kickboxing is a full-body workout that strengthens and tones your abs, arms, legs, glutes, and back. It burns between 350 and 450 calories per hour + calories burned from EPOC, according to the American Council on Exercise.
Interval-style running burns fat whether done on a treadmill or outside in nature. It’s a highly effective exercise that involves running at full throttle for a set amount of time (usually up to 60 seconds), followed by walking or jogging for another set amount of time (shorter, the same or longer than the sprint interval). A good starting point is 30/60: 30 seconds sprinting, 60 seconds walking/jogging. In terms of calorie expenditure, a 180-pound person performing sprint intervals at 12 mph for 20 minutes can burn approximately 608 calories in addition to the calories burned by EPOC.
If you have access to a staircase, whether at home or in a public place with few people passing by, you should definitely try this workout. It works all of your muscles and is especially effective at toning your glutes, calves, and yes, even your abs! It’s also a time-free workout because your high intensity interval is climbing the stairs and your low intensity is simply walking back down. Running stairs for an hour can burn approximately 889 calories per hour plus EPOC calories for a 140-pound person.