1. Tabata training
Tabata training is a short yet intense workout style consisting of bodyweight exercises like push-ups, burpees, squats and sit-ups. The structure of the program is quite simple: You push yourself as hard as you can for 20 seconds and rest for 10 seconds until you complete 8 rounds. There is evidence showing that Tabata training can burn as much as 15 calories per minute, or 400 calories in a half hour. This makes Tabata training one of the fastest ways to boost your metabolism and spark your calorie burn.
2. Interval running
When you start out running, a steady pace is enough for you to make performance gains. But after a while, if you don’t increase the difficulty of your workouts, you will plateau and stop making progress. One effective way of avoiding this frustrating situation is interval training. Interval running consists of alternating periods of intense effort and active recovery. An interval run usually starts with a few minutes of jogging to warm up, followed by equal durations of fast sprints and easy running, typically lasting somewhere between 30 seconds and two minutes. The great thing about interval running is that the hard effort of the sprints not only burns calories, but stimulates the afterburn effect, meaning that you will continue to melt calories after your workout is over. Interval training can be used in several different types of sport, like swimming and cycling, but running is still the best way to burn calories.
3. Hill training
Every workout, no matter how good, gets to be a bit monotonous without variety. One good way of mixing up your training routine and adding intensity is hill running. Hills not only help you burn more fat by increasing the training resistance, but they also improve your form by forcing you to lift your knees higher than usual. Plus, inclines are great for strengthening your muscular system. In fact, all three muscle fibers (red, white and intermediate) can benefit from this type of training. The red fibers, which are responsible for slow and steady muscle contraction over long periods of time, depend on aerobic metabolism (i.e. oxygen) for their energy. The white fibers, in contrast, react fast, but fatigue quickly because they rely on anaerobic processes (without oxygen). And the intermediate type combines properties of both red and white muscle fibers. The fact that incline running works all the different muscle fibers simultaneously makes it a favorite among runners, allowing them to melt 10% more calories than running on a level surface. And don’t forget that regularly incorporating hills into your training routine can work wonders on your running times.
4. Jumping rope
We all remember skipping rope as kids and trying to see how many jumps we could make without stopping or messing up. But what many people seem to forget is that jumping rope is not only fun for kids, but a great way to improve your overall fitness. This combination of upper and lower body workout is not only great for your health, enhancing heart performance and torching significant calories, but it is also perfect for improving your coordination. The only thing you have to watch out for is that the pounding of jumping rope does not aggravate your knee or hip joints. Try to land gently and cushion the impact as much as possible. The right shoes can make all the difference and keep you skipping rope long after the others have quit or tripped up.