There’s a lot that goes into developing an exercise regimen: Meeting your body’s needs, finding something you enjoy, and figuring out what will have enough impact to make a difference in your health. The efforts especially increase many folds if you don’t have access to a gym or you don’t particularly want to join one.
If you’re crunched for time, one of the ways to measure that is to figure out how much energy a particular exercise expends in the time you actually do it. In other words: How many calories does it burn?
Here are 5 exercises that do not necessarily require you to join a gym, but will give you the most bang for your buck when it comes to burning a high amount of calories. (FYI: Calorie burn is estimated for a 57 kg person and an 85 kg person)
1. Jumping Rope
The burn: 667–990 calories/hour (jumping at 120 skips per minute)
Yep, this blast from your playground past is a total torcher. Plus, jumping rope is great for developing coordination, calf and ankle strength, core strength, posture, and cardiovascular endurance. It also helps build bone density, which guards against bone loss, osteoporosis, and bone loss.
Ideally, the best way to start jumping rope is to go slow and do it in 20- to 30-second bursts. Once you’ve mastered that flick-of-the-wrist and your timing, work on increasing your speed and duration to burn more calories.
The burn: 639–946 calories/hour
Whether you’re on a tread, at a track, or on the sidewalk, charging ahead at top speeds during a sprint workout is guaranteed to rev that inner engine.
By alternating between maximal efforts and recovery periods, you build cardiovascular endurance and promote fat-burning.
To make the most of your efforts, you want to sprint at a pace you can only maintain for about 20 seconds. Follow that with a recovery run at half of the intensity but double the time.
The burn: 568–841 calories/hour
A leisurely trip around your building compound will not burn many calories, but intense cycling, either on a stationary bike or while navigating outdoor hills, can strengthen the lower body and burn plenty of calories.
You can burn 291 calories cycling outdoors at 19–22 kmph for 30 minutes. People can increase the intensity of the routine by choosing a challenging bike trail that includes hills.
For best results, make sure you maintain good posture (chest up, shoulders back and down, and a flat back) as you cycle
The burn: 566–839 calories/hour (12-minute a km pace)
One major reason running is such an effective weight loss exercise? In addition to working the large muscles in your legs, it’s high-impact. You have to push your body weight off of the ground with every stride.
If you’re just getting started (or if running at a steady pace bothers your ankles or knees), opt for intervals of runs, alternating with intervals of light jogging or walking. If you are new to running, use a 1:2 work to rest ratio, or recover for twice as long as you run.
The burn: 452–670 calories/hour (77 steps per minute)
If sprinting upstairs just doesn’t appeal (or sounds like a banged shin just waiting to happen), you can walk your way up and still burn the calories necessary to support weight loss.
Stairs burn a ton of calories and work your legs and hips, which are muscles that really need to be strengthened after sitting all day. In addition to promoting fat loss, stair-climbing can help lower cholesterol and boost your anaerobic fitness, according to research published in the British Journal of Sports Medicine.