If you’ve fallen behind regarding fitness, or simply let yourself go for a little while, getting back on track can be a challenge. A great deal of Americans are overweight or obese, and there are a lot of factors that play into that. But if you’re among them, just know that you’re not alone and that it is entirely possible to get yourself back to a healthy body weight. It’ll take hard work, sacrifice, and a lot of goal-setting, but it’s entirely possible. And the first thing to do — after getting your diet and consumption habits under control — is to start burning calories. A lot of them — and you can do that with the help of these calorie-crushing workouts.
While there is no silver bullet for weight loss, regarding tricks or wonder pills, there is a relatively simple calculation that you can do to get you started. It all starts with calories in, and calories out. If you’re consuming more calories (energy) in a day than you are burning off, then your body will store them as body fat. If you’re burning off more calories than you’re eating, then you’ll lose weight. Simply put, if you want to lose weight, you need to be running at a caloric deficit.
One way to help you hit a running deficit is to include a heavy workout in your daily routine — a workout that will burn through a significant amount of calories, giving you a bit more leeway with your diet. And that’s exactly what The Cheat Sheet is bringing to you on the following pages.
The following workouts and exercises present ways to burn through a serious number of calories if you’re someone who has targeted weight loss as a goal. Coupled with a zeroed-in diet, these workouts will help you start shedding pounds sooner, rather than later.
1. Distance running
There probably isn’t an easier or simpler way to burn calories than running. It’s the most basic and primal of all exercises and, when done in long stretches or with high intensity, can burn through a significant amount of calories. Start a running program — here’s a short list to help get you started — and use it in concert with a healthy diet, and maybe some weight lifting. The pounds should start melting off if you’re staying within your caloric goals. You can burn around 100 calories per mile, depending on your speed.
2. Kettlebell workouts
Kettlebells are becoming immensely popular, and with good reason. Not only do they present an excellent way to build muscle, but many kettlebell exercises burn significant amounts of calories while you’re doing them. If you can find a way to put together a kettlebell circuit workout, with minimal rest periods, then you’ll find yourself getting a solid cardio workout along with the benefits of building muscle. Regarding total calories burned, studies have shown that some exercises can lead to as much as 400 torched calories in as little as 20 minutes.
For those of you who’d rather burn some calories in the weight room, rather than with kettlebells or on the track, you’re going to want to adopt supersets.
“Supersetting actually increases the amount of work you perform in a particular period, since you’re moving quickly from one exercise to another with minimal rest in between sets, which leads to a more intense workout and a higher expenditure of calories,” Jim Ryno, owner of LIFT, a New Jersey-based personal training facility, told Muscle & Fitness. “Supersets are a sure-fire way to further boost your metabolic rate and burn fat faster without spending more time in the gym.”